Tips
Footwear 101

    Footwear is the most important piece of equipment for most athletes whether you’re running, walking, playing tennis, and cross training.  Most don’t realize the importance of a good pair of shoes.  For instance, running and sports or activities that require jumping cause a lot of pressure on your feet.  Running can cause up to three times your body weight’s pressure on each foot that you land on and jumping causes up to nine times your body weight on your feet.  If your feet are not properly supported, it’s more likely that you’re body isn’t as well.  The right footwear for the activity you do is essential to a healthy and injury free fitness lifestyle.
    One must realize that your feet are the foundation of your body.  For example, imagine running many hundred steps with feet that have flat to low arches in shoes that have little or no arch supports.  In this situation, the feet will roll inward thus putting pressure on the heels, then the ankles, then on the knees, then the hips and eventually the back.  Again, if your feet are not aligned your body will do anything in its power to
compensate alignment meanwhile causing aches and pains, and hopefully no permanent damage.  People with high arches also have issues and are not off the hook.  
     Feet with high arches in the wrong shoes can cause havoc on the outer knee, the illotibial band, and severe hip/back pain.  In some instances, injuries have been known to radiate all the way into the neck and shoulders, just by not having the proper support on the feet.  Shoes should be fitted to you personally.  Shoes should cater to your needs, whether you walking/running on pavement, treadmill, or trails to walking/running your first marathon, or just trying to get healthy from an injury or from wanting to become more active and not sedentary.  What ever the fitness reason may be, just get fitted properly.  Getting fitted correctly means going to a reliable source where staff members know how to fit, and have core knowledge of footwear and feet.  Having a place to go where the staff can look at your walking style or your gait and analyze your needs is important to getting a proper shoe for you and your activity.  
    In preparation to shopping for a good pair of shoes, bring the current pair of shoes that you are using and have a staff member check out the wear pattern and to see if the shoes are still in good condition.  It’s been known that people tend to wear their shoes longer that they should and have been working out on dead
cushion.  Your older shoes may look nice on the outside; the tread may still be good, but your shoes die in the midsole, the heart of the shoe.  Also, bring in the socks, shoe inserts, arch supports you may be wearing with the shoes.  These factors can change the fit of the shoes.
    Finally, have both feet measured, as one foot is always longer and wider than the other.  Then go with the combination of the larger foot and width.  For running and walking it’s normal to fit your shoes bigger and for sports that require lateral or sideways movement shoes should fit snugger, but again, see a fitting expert for
proper fitting.

Socks 101

    Footwear has been an ever-increasing evolution in technology.  I remember the times when runners used to run in a shoe that was made only of foam (no shock absorbing technology) with a piece of fabric to hold your foot down with flat shoe laces.  Imagine how far running shoes have changed for the better and overall, keeping our legs healthier so we could run longer and farther.  Well, socks have taken on a new dimension too.  Socks are another important piece of gear that goes hand-in-hand with great running shoes. 
Your socks can make the difference on how much farther and longer you can run due to better comfort.  Socks have changed dramatically in technology.  The misnomer on sock fabric is that cotton was the best wicking material.  Actually, synthetic fibers have a better chance of pulling the moisture of your feet.  Cotton has one channel for the moisture to move through where synthetic materials have four channels of fiber to push that sweat out and evaporate through the mesh of your running shoes.
    The most common known synthetic material is known as Coolmax.  Coolmax is not only found in socks but other running accessories such clothing and hats.  Coolmax is the generic name for synthetic fibers other names that companies use are Dri-Fit, Dri-Weave, Clima-Cool, Dry-Tech, etc.  Besides the important feature of fabric these performance socks are also stitched differently than your normal everyday sock.  These socks are sown so that the toe area is seamless.  Socks with seams usually cause irritation on the toes, which could lead to blistering.  
    Also, the newer performance socks usually have an arch band.  The arch band is usually non-binding elastic that supports your feet underneath the arch and continues around to top of your feet (or your instep).  This arch band promotes fluid and blood circulation in your feet so that your feet are less likely to fatigue.  The arch bands also help the sock stay in place on your feet and are less likely to bunch up at the end of your toes.
    Quality socks also offer better sizing, come in different lengths and thickness.  Theses sock cater to a larger size run as opposed to your regular sock size that used to be sized as the common ‘9-11 or 10-13.  If your feet were smaller or larger than these sizes your socks where either way too big and heel of the sock pops up to you Achilles or you were stretching those sock out to fit bigger feet.

Performance socks range in sizes from small, medium, large and extra large.

SHOE SIZE
Small:   Women’s 4-6
Medium:     Women’s 6.5-9.5 or Men’s 5-8.5
Large:     Women’s 10-13 or Men’s 9-12.5
X-Large:     Men’s 13-16

Lastly, high performance socks can make the biggest difference for avid runners.  These running socks will keep the feet cooler, drier, more comfortable, feet less likely to fall asleep and less blistering.

Running Shoes and Track Spikes:  Are they different?

    Over 1000 of Santa Clarita’s finest track/field athletes are beginning there 2008 Track/Field season. Athletes range in ages of 5 -18 years old.  Track groups include the Warriors, Storm, Phenom, and schools like Saugus High, Canyon High, Hart High, Valencia High, West Ranch High, Golden Valley High, College of the Canyons, Master’s College and various junior high schools.  These athletes take pride in preparing for their sport.  Preparation involves weeks of training that consists of running, and weight training.  But staying healthy and injury free is the key to a successful season.  To stay injury free in this sport means having the right equipment.
    Firstly, track/field athletes should have a good pair of running shoes that cater exactly to the training the athletes are doing.  These shoes can range from doing speed work on the track, sprinting, hurdles to long
distance running.  So, all shoes are not created equal.  Athletes doing shorter distances should consider a lighter weight shoe, whereas distance runners should consider shoes that have more shock absorption, and support.  The right shoe for track is as important as having the right club in golf when hitting a golf ball of a tee or putting a ball into the hole.  If an athlete doesn’t have the right equipment then how can an athlete perform to the best of his/her ability?
    Secondly, in addition to having a good pair of running shoes, track athletes also need shoes known as spikes for actual competition.  Spikes are lightweight shoes used in meets. These shoes have small metal spikes that range in size depending on what track surface an athlete competes on and are screwed to the bottom of the shoes.  The spikes are removable and replaceable with other spike sizes.  Just like running shoes, spikes are not created equal.  There are spikes for sprinters, middle distance runners, long distance runners, shot put/discuss/hammer throw, and for jumps/pole vault.  Spikes differ in aerodynamics depending on the event.  
    Lastly, athletes should get advice from a reliable place for their running equipment.  There are times where athletes find themselves in sprint spikes when they should be in long distance spikes, or vice versa.  This simple mistake can make a difference on outcome of the event.  A coach/official may deny participation due to improper equipment.  Make sure when participating in a sport such as track/field, get the right equipment to prevent injury and optimize performance. 
Expert advice at Runners Lane call 661-260-3368.