Issue 058

January 2010

A fighter’s hands and feet are the tools of their trade. Protect two of your most valuable assets with a good pair of running shoes. Not sure what to look for? Then read on... 

Why use them?

Many fighters include some element of running in their training program, ranging from relatively slower-paced runs for weight cutting or general endurance work, interval training, or even sprints and shuttle runs.  

Like many fighters, you may regard running as a necessary evil. However, it is still worth investing in a pair of shoes that are especially designed for the job. Running puts a fair amount of stress through your joints, and modern running shoes are designed to help your feet absorb and distribute this impact. 

Having good running shoes will help to ensure that you get the most out of your workouts with the minimum wear and tear on your body. They can help prevent common running injuries, including shin splints as well as foot, knee, hip or lower back problems.  

When would you use them?

If you do a lot of roadwork, it is best to have a pair of shoes which you only use for running. Many people use their running shoes for walking around in or doing general gym work; this will tend to wear them out faster, reducing the cushioning that they offer.  

The right shoes for you

The type of shoe you need will depend on your feet. The important thing is to find the correct balance between cushioning and stability. People with flatter feet are more likely to need shoes with a lot of motion control to prevent excessive pronation (this is where your feet roll inwards as you run); those with high arches tend to need a more cushioned shoe.   

Waterproofing and breathability

So far we’ve mostly talked about the base of the shoe. But it’s worth giving some thought to the upper, especially if you are planning on doing much off-road running. Trail running shoes are designed to keep your feet dry and comfortable even if you hit the occasional muddy patch.    

Motion control

A ‘stability’ or ‘motion control’ running shoe is built to stabilize the foot and control the amount of movement as you run. This can help to prevent overuse injuries caused by pronation. Once again though, too much stability can also be a bad thing. You don’t want a shoe that behaves like a brick!   

Cushioning

Modern running shoes use a combination of different materials to provide cushioning for your feet when you run. Shoes differ from each other in the amount, type and how it is arranged. It’s important to remember that with cushioning more is not always better, because cushioning can allow too much movement of the foot – which in itself may lead to injury.  

WHAT KIND OF FOOT DO YOU HAVE? 

Do the ‘wet test’

Create your footprint by stepping into a basin of water and then step onto dry paper, a dark-colored paper works best. Step away and have a look at what prints you have left behind.  

Normal foot

The foot of a runner who is biomechanically efficient and therefore doesn’t need a motion control shoe.

Best shoes: Stability shoes with moderate control features. 

Flat foot

Usually indicates an overpronated foot – one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries.

Best shoes: Motion control shoes, or high-stability shoes with firm midsoles and control features that reduce the degree of pronation. 

High-arched foot

A curved, highly arched foot is generally supinated or underpronated. Because it doesn’t pronate enough, it’s not usually an effective shock absorber.

Best shoes: Cushioned (or ‘neutral’) shoes with plenty of flexibility to encourage foot motion. 

GENERAL TIPS

Consider getting running shoes professionally fitted

Some specialist running shops offer a basic gait-analysis service, where they will put you on a treadmill, take a look at your running style and suggest a pair of shoes which are best suited to you. If you have this option, it is well-worth considering. You may pay a little more for the shoes than you would in your local high street sports shop, but it could be a worthwhile investment, especially if you have suffered from shin splints or other running-related injuries in the past.

Change your shoes regularly

Running shoes have a limited lifespan. Runners are advised to change their footwear between 300 and 500 miles. The shoe may still feel comfortable to wear after this, but its ability to cushion the impact from running gradually becomes compromised and may lead to an increased risk of developing overuse injuries.