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On the Track with Alisa Harvey: The Shoes on your Feet
Pay Attention to the Shoes On Your Feet
By Alisa Harvey
March/April 2010
For the Washington Running Report
Two distance runners on my college track team had odd-sized feet and, as you can imagine, they both had difficulties fitting shoes. One teammate had developed unusually wide feet after playing and running in her bare feet as she grew up. The narrow structure of racing spikes would often leave her nursing blisters after races. The other teammate was burdened with feet so malformed that her toes did not touch the ground when she stood up and resulted in countless hours in the training room treating her ailing feet.
Both runners maintained collegiate championship level performances, but finding the right pair of shoes to race and work out in was a daunting task. While observing their struggles I became aware of just how important shoes are for achieving and maintaining optimum athletic performance.
Any runner--young or older--who is considering track competition should first take a trip to the local specialty running store in order to get properly fitted by trained staff.
YOUNG RUNNERS
Parents should make sure their children are professionally fitted with footwear once they have grown into adult size shoes. Children's running shoes are not built with the same cushioning and stability features as adult shoes. Once a youngster engages in regular competitive workouts, he should wear technical shoes.
TRAINING SHOES
Training shoes are available in three categories: neutral, stability, and motion control. A well-equipped track athlete should own a pair of training shoes, track spikes, racing flats, and lightweight trainers.
The most important shoe for a track runner is the training shoe or trainer. The training shoe provides shock absorption, support, and protection to a runner's body during the majority of the workout routine. Warm-ups, cool-downs, stretching exercises, running drills, and strides should all be done in a training shoe.
Getting properly fitted for a shoe is vital to staying injury free. There are also specially designed shoes for trail running that are darker colored and offer a more durable upper. In addition, the trail shoe has more aggressive tread and toe guard.
The most important feature of a training shoe is comfort.
COMPETITION SHOES/SPIKES
The second most important shoe for a track runner is the competition shoe. Most competitive track runners wear spikes while racing. Track spikes are critical for achieving maximum traction on the track surface. A runner without spikes is at a disadvantage if he is engaged in a competition with other spike wearers. It is acceptable, however, to race without spikes when the situation dictates. Spikes are generally narrow fitting and there is no support or stability. Spikes weigh approximately five ounces per shoe.
While some companies do offer wide-sized spikes, most do not. A foot injury or arch weakness issues may persuade a runner to use a lightweight trainer or racing flat instead of a pair of spikes. Certain over-the-counter arch supports can be placed inside a track spike in order to provide the runner's foot with more support.
Longer distance runners may prefer the comfort of racing flats while competing as opposed to wearing spikes.
LIGHTWEIGHT TRAINERS
Finally, lightweight trainers are shoes that have the same look and benefits of a regular weight shoe, but generally weigh approximately three ounces less. Racing flats weigh from five to seven ounces per shoe. The same lightweight trainer or racing flat that you use to do workouts on the track can be used later to perform in a road race. In addition, a runner can train more comfortably and efficiently while wearing a pair of lightweight trainers or racing flats on an asphalt surface. Trainers and flats are a good choice for indoor rubberized tracks.
SHOE BUYING TIPS
Training Shoes
Get professionally fitted.
Do not choose your shoe by how it looks.
Opt for too big, not too small.
Injury prone and new runners should opt for highly cushioned shoes.
Be prepared to spend between $100-$140.
Replace training shoes after 400-500 miles.
Track Spikes
Sprint spikes = 55M -400M.
Middle distance spikes = 400M -1600 M.
Distance spikes = 1600M -10,000M.
Fit close to the toe, but don't cram your toes.
Lightweight Trainers
Avoid wearing these if you are a heavy runner or prone to injuries.
Good for interval training.
Racing flats
Good for 3,200M to 10,000 M track races.
Good for interval training.