When should I buy new marathon shoes?

Spending over a hundred dollars on your running shoes could make you want to wear them until your toes poke out and you have to duct tape the soles to keep them from flapping. Unfortunately, you will hurt more than just your wallet if you try to train on worn out shoes. Shin splints, knee pain and hip problems are some of the problems that occur from running on your old trainers.

Just buying a new pair of shoes will not solve all your problems. It is important that you purchase shoes that fit you properly and that complement your arch type and fit your foot strike. I will explain both of these if you are new to running and haven't been exposed to how these minor difference can lead to discomfort, pain and joint problems if the proper shoes are not worn.

There are three basic categories of running shoes. Understanding these vocabulary words will help you understand which shoes to pick.

Stability or Motion Control = Heaviest shoe, provides the most cushioning

Neutral-Cushioned = Mid-weight shoe, balance between cushioning/support/lightweight

Lightweight/Performance = Lightweight but usually very little cushioning or arch support

To decide which type of shoe is right for you start with your arch type. You can find out what type of arch you have by getting the bottom of your foot wet and then stepping on a piece of computer paper.

High Arch

Not many people have this type. It will result in a lot of shock traveling up your leg with each foot strike as you do not have the arch supporting your foot. High arch runners tend to be supinators, aka underpronators. These runners can usually get away with relatively cheap running shoes as they should not buy any stability or motion control shoes. They should stick to neutral cushioned or light weight shoes.

Medium Arch

Most runners will fall in this category. Congratulations, you are normal. Or at least your feet are. You can have a medium arched foot and still over or under pronate. We will cover that in the next section. As far as shoes for medium arched runners go, the world is your oyster. Pick a shoe that feels good and provides enough cushioning. If you are going to be training for long distances (3 or more miles) you should get something that will absorb the impact. Shorter distance runners can get away with lighter weight shoes that have less cushioning.

Low Arch (fallen arch)

If you are particularly tall, overweight or just goofy looking there is a good chance you have a low arch. The definition for overweight is actually a comparison between yourself and a Kenyan marathon runner of equal height. If you are over 165 lbs you may need a shoe that can support a lot of impact with each step. Your foot strikes the ground with a force that is approximately three to four times your body weight, depending on the surface. Those of us with a low arch tend to have more injuries as our arch does not properly absorb the impact of each step. Purchasing a good shoe that compensates for this deficiency will keep you running and out of the doctor's office.

This post will be followed up with information on the three main types of pronators. Arch type will help determine what type of foot you have, however, it is possible to have any three of the above mentioned arch types but still under or over pronate.

Are marathons harmful?

This weekend I completed the Walt Disney World Marathon in Orlando, Florida. It was a well organized and fun race. The Disney characters lined the course cheering on runners in the areas where other spectators could not go. There was plenty to see as we ran through all four theme parks, which helped keep my mind off how badly my body felt.

This was the third marathon that I have completed in the last 10 months. When I began training for my first marathon about a year ago, I wondered how my body would respond to the stress long distance running can place on the body. I heard horror stories about fifty year old marathon runners who could barely walk. I also read news paper headlines describing the tragic deaths of prominent runners in London, Chicago and New York this year.

I have been apprehensive about what, if any, damage I am doing to my joints as I have trained for and run these marathons. In all three races, as I approached mile 21 I experienced pain unlike any that I have ever felt. It is a pain that is hard to describe, as it seemed to encompass my whole body. Each step becomes harder than the next and the voice in the back of my mind telling me to stop grew louder. At the same time, I watched sixty and seventy year old men pass me by. As a 25 year old who is in decent shape, it was disheartening to see people who did not appear to be athletic pass me by.

I still do not have evidence that marathons are either harmful or beneficial. My body is still sore from the last race, but overall I feel strong. The pain that I experienced during the race is mostly forgotten and I am once again contemplating running another race. I believe that wearing the right equipment, eating a balanced diet and participating in proper training will lead to the successful completion of a marathon.

Are Marathons Healthy

Around nine months ago I wrote a post questioning whether or not Marathons are healthy. I wrote the post a few days after I had completed the ING Georgia Marathon. In the half a year since that has passed I have trained for and ran the New York City Marathon and I am currently a few weeks away from running in the Disney Marathon.

The good news for anyone interested in running a Marathon is that I am still running with no real problems. I have reduced my mile pace by close to a minute and I have also lost close to fifteen pounds. I have been taking a vitamin supplement as well as glucosamine. I still can feel an old hip injury during the first couple of miles but otherwise I have not noticed any changes in my body.

The scary news is that during the past few months there have been multiple cases of sudden death during marathons. Chad Schieber collapsed during the Chicago Marathon this summer. His death has been attributed to a pre-existing heart condition. In April, 22 year old David Rogers collapsed after completing the London Marathon. His death has been attributed to hyponatraemia. Finally, there was the highly publicized death of Ryan Shay, the elite runner who perished while attempting to qualify for the Beijing 2008 Olympics. His death has also been linked to a pre-existing heart condition.

It should be noted that these young men who died while running made up a very small percentage of those who ran in Marathons and finished without a problem. Most of these men had pre-existing conditions and the stress of the marathon was too much for their bodies to take. These unfortunate events highlight the need to get a proper medical exam before attempting to run long distances. Marathons place a enormous amount of stress on the human body and you need to be sure that you are not putting yourself in danger.