Steven Rindner: Choose the Right Shoes for Your Upcoming Marathon

If you are interested in trying out a half-marathon or marathon this fall, one of the most important things you can do is choose the right shoes. A marathon can actually cause more harm than good if you have poorly fitting shoes. When selecting your long-distance running shoes, several factors should be taken into consideration, said Steven Rindner, an expert at running marathons.

First, it is wise to have a shoe company test your gait. The shoe shop can complete a comprehensive gait analysis that will assist you with identifying which types of shoes will provide you with the most support during your run. The analysis will also offer tips on how you can enhance your unique running technique.

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It is also important to consider the terrain on which you will be running. Whether you will mostly run off road or on the road dictates what shoe type will be most fitting for you. In addition, if you plan to run a marathon, you may benefit from buying training shoes, which are designed for running longer distances. Race shoes, on the other hand, are lighter and are better suited for shorter runs, such as four-hour races.

Not selecting the best shoe can be dangerous because running involves using joint and muscle movements repetitively, and this can be demanding on the body whether you are a young high school student or are in your 60s. Having well-built shoes will prevent injuries so that you can focus on reaching your personal fitness goals.

Some of today’s most popular running shoe brands include Nike as well as Asics, Salomon and Saucony. A shoe company representative should be able to help you to select a shoe that is comfortable for you and weather-resistant. The right shoes will propel you forward in your quest to remain healthy and to enjoy the emotional benefits that running provides.

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A Better Run Might be as Simple as Using this Alternate Lacing Technique

In the running world, there is a popular term called “lace creep”, or an ill-fitting shoe not properly laced to meet the unique needs of a person’s foot. If you are feeling discomfort or “hot spots” on your feet after using your running shoes, do not throw the baby out with the bathwater. Simply try an alternative lacing system first, before buying a new shoe. There are many simple alternatives to the traditional crisscrossing lacing technique and finding the right one for you can make all the difference when hitting the pavement, trails or treadmill.

Running shoe designer, Altra, suggests the following approach for runners with a wider forefoot, or those just looking for more space for their feet to relax. It is both their own and their customers’ favorite lacing system allowing for the forefoot to expand and breathe while securing the heel and preventing lace creep:

1. Start by running the lace straight across the bottom, over the tongue and downward into the shoe. Make sure both sides of the remaining lace are equal.

2. Without crossing, skip under to the second set of holes, then over to the third set of holes.

3. From the third holes to the fourth holes, cross the laces over the top of each other and insert downward into the holes on the opposite side. Continue this crossing technique until you reach the second-to-last set of holes.

4. String the lace into the last holes upward from underneath. Create a small loop with each end by threading the lace back into the same hole.

5. Slide the remaining lace from the opposite side into the hole.

Image Source: womenshealthmag.com

Other lacing tips:

• The laces over the top of the arch/instep are loose enough to comfortably fit your finger after the shoe is tied.

• The lacing should fit snuggly at the heel, relaxed over the arch and roomy at the forefoot.

• It may feel "too loose" at first, but the foot will learn to spread out and relax.

For more on marathon running and related tips, please visit Steven Rindner's homepage.

New Running Shoe is the “Sensible Alternative to FiveFingers”

At only a few years old, Colorado-based running shoe company, Altra, is a relatively new addition to the industry. But do not let their youth fool you. Their visionary products are being touted as some of the best technical shoes a runner can find, designed specifically to help an athlete run with proper form and posture to minimize not only injury, but wear-and-tear on the shoe. Altra is becoming most known for their innovative “zero drop” technology, as the “sensible alternative to FiveFingers” barefoot running.

Altra’s zero drop became what it is today (one of the Top 10 running shoe brands) out of years of observation at Golden Harper’s family's running store in the Wasatch Mountains. A competitive runner himself, Harper says that he wanted to do more for his customers complaining of knee pain, shin splints and recurring foot pain. He began melting the outsoles off of traditional running shoes with a toaster oven to level the cushioning to a "zero drop" position where the heel is at the same level as the forefoot. (Traditional shoes typically have a 2:1 heel-to-toe ratio.)

Image Source: zogdo.com

This approach worked so well at reducing injuries for over 1000 happy customers, that Harper began designing his own line of running shoes. Vibram’s FiveFingers, the glove-like footwear that has become nationally popular and sparked the barefoot running movement, also offers zero drop; however, according to their own website, the shoe was never intended to be a full-distance running shoe. Many believers in natural running have therefore become injured in the process.

In addition to the fully-cushioned zero drop and a more natural foot strike, Altra running shoes have three other characteristics that set them apart from FiveFingers:

1. A very wide toe box meant to offer a more relaxed foot and therefore a more natural posture while running.

2. Incredible flexibility and durability in their choice of materials. The shoes can be bent in half and twisted – something a traditional shoe typically cannot do because of its rigid structure.

3. Gender specific designs to meet the physiological differences between the male and female feet/gait.

For more on Marathon running and related tips, please visit Steven Rindner's homepage.