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!
Buying the Right Shoes
by Kitty Consolo, Ph.D.
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:
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
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.