May 2002

Previous issues

This is a new addition to our website - Runner's Corner!  Each month we'll offer a new article by Kitty Consolo, Ph.D.   Kitty is a veteran runner and exercise physiologist.  She has been running and racing since 1975, and has won over 400 road races ranging from the mile to the marathon and went to the first women's Olympic marathon trails in 1984. Kitty has a PR of 2:42.46 for the marathon and 35:02 for the 10km,  She now enjoys shorter races and masters running.

Enjoy, and please let us know your thoughts about the Runner's Corner!

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Buying the Right Shoes

by Kitty Consolo, Ph.D.

Dear Readers,

Thanks for you patience with me in being a bit late with May Runner's Corner. I am now finished with my grades and finals.  I would also like to hear any requests you might have for future runner's corners.  Please email them to: drkittyconsolo@yahoo.com

How important are the right running shoes?  They are essential and the most important piece of equipment you can invest in.  The right shoes not only ensure comfort while you walk or run, but will also prevent many injuries and aggravations which can even include headaches and migraines from the jarring.  When you run, you send 3 times your body weight with each step through your body!  That is lot of stress.  The shoes you wear will help absorb shock and protect your body.

Guidelines When Shoe Shopping

Here are some guidelines to follow when shopping for the right walking or running shoes:

1.  Wear the socks you plan to walk or run in.

2.  Go to a place that specializes in running shoes and that hires personal that understand running such as Second Sole, Front Runner and Finish Line to name a few.

3.  Avoid leather uppers in your shoe as leather stretches and becomes hot.

4.  Shop after you have been on your feet for 30 min or more and be prepared to wear 1/2 size larger than you do in a dress shoe; your feet tend to swell 1/2 size while running.

These next tips ensure a good fit:

1.  When you stand, there should be 1/2 inch between your big toe and the end of your shoe.

2.  The shoe you select should feel perfect while you are walking or running in it, it should not feel that it needs to be broken in.

3.  The widest part of your foot should fit near the flex joint of the shoe.

4.  The sole of the shoe should be flexible.

5.  The heel should fit snugly.

6.  Your ankle bone should be above the top of the shoe.

Tips on making your shoes last:

1.  If you can afford it, buy two pairs at once and alternate each day, they will last longer.

2.  Most walking and running shoes now have removable inserts, take time to pull these out everyday and let them and your shoes dry out.  This will also help with odor as well.

3.  A pair of shoes worn at least 4 days a week should be replaced every 4 months.  For more use than that or if you see the midsole getting cracks and can feel stones under your feet, replace after 3 months.  Failure to replace shoes when needed can lead to leg soreness, back pain, neck pain, headaches and other discomforts, so please take the time and money to replace your shoes on schedule, it will save you time, money and pain in the long run.

4.  For information on the latest shoes, check out the June issue of Runner's world and look for their summer shoe guide.  They feature the 27 best new running shoes.

Happy shoe shopping and we'll see you on the roads.