Surviving the Rain

The Endurance Club For The Endurance Athlete Celebrating 34 Years On The Road

PERS LO LOPERGRAM Volume 33, No 2 Member of the RRCA - Road Runners Club of America Spring 2011

Surviving the Rain

THE LOPERS CLUB Marking the RUNNING & President’s FITNESS CLUB Message A Charitable Corporation Founded in 1977 by Don Hall Miles by Jim Walling ______www.rrca.org Our LA Marathon training year came to a Judy and Alan return after completing a Officers and Directors close with the running of the Los Angeles Marathon in each of the 50 States. They President...... Jim Walling 951-769-8300 Marathon and each of you finishers are veteran Clinic Directors with at [email protected] deserve a big CONGRATULATIONS! least 3 years in this post for the Lopers Treasurer...... Christel Dreier 909-873-1208 You did it in style and in the cold and before venturing out to do a marathon in Secretary...... Nellie R. Killion 909-558-4543 rain. And the thrill and the memories each State. You will enjoy their expert Board Members ...... Bill Carter 951-788-8425 will be part of your life forever. leadership. [email protected] I want to thank all the Volunteers for We look forward to a wonderful year with ...... Christel Dreier 909-873-1208 [email protected] their devotion and tireless efforts to make new Clinic Leadership and their team, but ...... Kris Harapan 888-819-7295 your training and finishing possible. they will need the help of all our veteran [email protected] Words alone, do not really do it. But our Lopers throughout the year so please be ...... Ruth Homan 951-780-2099 appreciation to you! considering what job you could do to [email protected] contribute to the program...... Alan & Judy Remele 909-797-8718 The satisfaction we get from seeing you [email protected] finish and, in the process, raise your level In the meantime, watch your email, the ...... Ron Whitehead 951-697-0036 of health and fitness makes it all worth it. website and Lopers network for fun [email protected] events being planned on an ad hoc basis...... Sandy Wible 951-581-4260 As our volunteers relax and take a well- [email protected] deserved rest over the Spring and early And, most important, continue meeting Course Svcs...... Bill Carter 951-788-8425 Summer, we look ahead to our 2011- informally, at Drayson Center each 2012 training year. Sunday morning to maintain your hard- Lopergram Staff won fitness edge. Again, our proudest Editor...... Kris Harapan 888-819-7295 Our Marathon Training Clinic for the L. CONGRATULATIONS! [email protected] A. Marathon will commence on August Website Manager...... Bill Carter 14, 2011 with Judy and Alan Remele as See you Sunday at Loma Linda! Asst. to the Editor...... Dexter Emoto Clinic Directors picking up where Robin [email protected] Staff Photographers Windhorst left off...... Tom Ballesteros 909-862-5494 ...... Dexter Emoto 909-553-5185 Contributors Russ Barber, Tom Ballesteros, Dexter Emoto, Run Through Redlands Kris Harapan, John Sheppard, and Jim Walling

THE LOPERS CLUB PO Box 495, Loma Linda, CA 92354 Website: www.lopersclub.org user name: just password: goforit Social: http://lopersnetwork.ning.com/ E-mail: [email protected] E-mail for Lopergram: [email protected]

The articles and pictures printed in the Lopergram do not necessarily represent the opinions of the editor, Lo- pergram staff or the Loper Organization. We, as a Run- ning and Fitness Club, do NOT endorse any particular individuals or products. Any persons, products or web- sites mentioned in this newletter are as an “informa- tional” resource only and not an endorsement as such. The Lopergram is designed by Kelley Herr-Roadruck, (masthead by Ryan Becker) and printed by Loma Linda University Printing Services 909-558-4552.

3 Editor’s Notes By Kris Harapan We Dreamers Have Our Ways

Another season has ended. A special the wind and the rain you persevered. thanks to Robin Windhorst. She did a Facing a rainy day, in true Loper style. Lopers Finish Boston! great job of leading the clinic through Tina, you rock! this training season. It’s time now to set a new goal for your- Congratulations to all our finishers. self. Where are you going from here? Whatever your goal, you got the job What will you do next? There’s some done. Remember the feeling and wear it upcoming races to keep in mind. The with pride. You earned it! It’s a feeling great thing about Southern California, that will take you places. there’s always a local race. Take what you’ve learned this year and There’s also a big wide world of races keep moving forward into achievement. out there. Feel free to follow wherever You started, you hung in there, and you your dream leads. We’re pleased to be welcoming back Allen and Judy Re- kept on going to the finish. Along the mele. Their dreams have taken them to way you’ve become a better and stron- a marathon in every state. ger you. Disney Bling Collectors Wherever you go, you’ll find the Lop- A you who faces their fears and keeps on. ers are still there on Sundays. Please A you who is willing to stretch and grow. continue to share your Sunday’s with A you who has found a strength in dedi- us. The program may be over, but we’re cation and resolve. A you who accom- still there. Get in touch with your group plishes their goals. This is no small feat. members (you are on the networking Just ask Tina (see her story in this issue). site, right?), and join the Summer fun. An amazing marathon runner who ac- We’ll be back in August and looking complished her first ever goal this year. for you to help inspire the next season’s The LA Marathon. Through the cold, Lopers on the way to their dreams.

Run with the pack! Disney: Hi Mom

Train for the 2012 Los Angeles Marathon

Train to Raise Your Level of Health & Fitness

New Clinic Starts August 14, 2011 Carlsbad Marathon 4 The race felt more like a swim than a run, lots of water in the streets. Streams and large puddles of water make it fun to run in. Dexter’s Dialogue I am nearing the finish line on Ocean By Dexter Emoto Blvd. There is Tom Ballesteros taking photos of the Loper club members smil- ing and making their way to the finish Lopers Swim LA line. The rain is coming down in buckets, A Cold, Wet and Windy 26.2 miles! it is cold and windy. My Canon camera survived the rain, got some great shots. I cross the finish line and see Christel Raindrops keep fallin’ on my head Dreier handing out medals to the finish- And just like the guy whose feet are too ers. I get my well earned medal and hang big for his head out at the finish line snapping pics of the Nothin’ seems to fit Loper Club members. Those raindrops are fallin’ on my head, they keep fallin’… It has been a long day and runners contin- ~Burt Bacharach and Hal David ue to cross the finish line. I am cold and wet. The mylar blanket provides some Congratulations to our Lopers who swam protection against the wind and rain. All the LA Marathon “Stadium to the Sea”, I can think of is a nice hot shower when I that began at Dodger Stadium and con- get back to the hotel room. tinued through Hollywood and Beverly several runners obtain medical attention Hills. Finishing at Santa Monica Beach. along the marathon route. As I walk back to my hotel, I spot a runner wearing a mylar blanket with the Logo on For those who ran their first marathon, I spot a runner with a water melon on the back “Whose Ready For A Swim?” I you will forever remember this mara- his head, yes a watermelon! He is run- smile and continue on my way… thon. Who says it “Never rains in South- ning with a watermelon on top of his ern California.” head! Carefully balancing the melon and “Success is to be measured not so much running, it is not a small watermelon! I by the position that one has reached in The LA Marathoners were treated to a quickly take some pics of him and move life as by the obstacles which he or she forgettable / unforgettable experience on. You never know what you see while has to overcome.” running / walking in the steady torrential running a marathon. ~Booker T. Washington rain that made for a interesting day for many who challenged mother nature to stop them from finishing the 26.2 miles. Geoffrey Mutai Runs the World’s Fastest Marathon I kept singing to myself B.J. Thomas’s • $150,000 for the victory song “Raindrops keep fallin’ on my • $50,000 for breaking the world’s head…fallin’ on my head…” Yes, the best time drops kept fallin’ and fallin’… • $25,000 for breaking the course record. I was impressed by the resiliency the run- • Total of $225,000. ners and the volunteers showed during the steady down pour. At the finish line Not bad for running 26.2 miles. runners were greeted by the volunteers At the press conference Mutai was asked standing in the cold, wet and windy rain what he’d do with the $225,000, Mutai handing out the coveted marathon medals broke into a smile. to all the finishers. 2:03:02 Yes, that is what Geoffrey Mutai of Kenya ran at the 115th Boston “Thank you for that question,” he said, I spent my time yo-yoing back and forth Marathon on April 18, 2011. laughing. “I am happy for this moment. along the course assisting runners expe- I was not coming here to break the world riencing symptoms of hypothermia. As Never before had anyone run from Hop- record, but I really enjoyed my time here. an RN it was easy to recognize runners kinton to Boston Street so quickly. Geof- I’ve never gone to a race and stayed that struggling with the rain, cold and wind. frey Mutai you are one fast marathoner! long of a time, almost a week.” The cold skin and chattering of teeth is For his achievement John Hancock, the the most visible signs of hypothermia. race sponsor rewarded Geoffrey Mutai “I always knew my future was here in Recognizing the symptoms, I helped with the following: Boston.” 5 Tina’s Story By Katrina Haines

I’m Katrina like the hurricane, Haines Now, I began using drugs myself. I con- like the underwear. My story begins with tinued until my behavior landed me in my innocence being destroyed not once, prison not once, but twice. It was during but twice as I was growing up. I ended my second trip to prison that I began to up carrying a “dirty little secret”, always surrender to God. I would sit out on the feeling that I was different and didn’t fit track field, where I would see this lady in. run and run and run for hours. When I finally talked to her, she said her desire was So I set out on a path looking for a place to run a marathon. At the time, I could to feel accepted. Everywhere I tried, I barely run a half a mile. But as I ran just didn’t feel like I fit in until I settled into a little further than the day before, it was the street culture, selling drugs and using then that I realized that running was like alcohol. At the age of 21 I was running life: Putting one foot in front of the other, with some pretty rough characters. When even when I absolutely didn’t want to get they asked me to cash some money orders out of bed to run. But when I did, it was When I was released, God planted me in for them, I did, wanting to prove my alle- such an awesome feeling of accomplish- the 16th Street Church, where their fo- giance. I was too naïve to realize that the ment. It was during this period when I de- cus is on health, and the Pastor, as well money orders might not be legitimate. To veloped a passion for fitness, both physi- as several parishioners, were marathon my bewilderment, the police came look- cal and spiritual. runners. It was a member of my church ing for me. I never before set a goal, worked for it, who brought me with him to the Lopers I wasn’t home when they showed up, so and then achieved it. Prior to being re- each Sunday, starting in the 2010 season. I was able to go find my “friends” and leased from prison, I set a goal to run the After we reached mile 12, I was running question them about the origin of the LA Marathon. A wonderful counselor in uncharted territory. Every mile from money orders. They told me not to worry, named Jeny wrote this for me when I then on was new as I built up to 22 miles. and then they told me to get in the car completed my substance abuse program The day of the Marathon, I hoped it with them. Still desperate to be a part of in 2009: wouldn’t rain…of course I was disap- something, I did. They drove me to a rural pointed. At mile one, I area and demanded that I get out of the asked myself, “Why am car, and when I did, they asked me if I Remember Me I doing this again?” But was ready to die. Frozen with fear and be- as I crossed the finish trayal, I did not run. Then the shots began Katrina like the hurricane, Haines like the underwear line, I remembered…I am to ring out: three times in my arm with a That’s my claim to fame. now a God achiever and sawed-off shotgun, and once in the fore- I float like a butterfly, sting like a bee a marathon runner! One head with a 9mm. When they thought I am Katrina Ali. step at a time, one foot in they were finished with me, they kicked I’ll work you out and make you sweat front of the other, my life me down a fifteen-foot embankment. Don’t sit down, we ain’t done yet. I have one arm but don’t be blue, has changed. I now have At the time, I thought it was by my own ef- If you need a hand, I’ll lend it to you. a new group of friends to fort that I crawled out of that ditch - today I have faith that God is strong “run the streets” with. I know that God carried me as I crawled, With my Higher Power I can’t go wrong. too weak to walk. I lay on the road for I can be like a hurricane and stir you up hours, when some men passed me on I will support you like the Hanes you wear and Beach Cities their way to town and called 911. When that’s no bluff. Challenge the paramedics arrived, I was airlifted Katrina like the hurricane, Haines like the underwear, Run Surf City, Orange to the hospital where I was pronounced that’s my name County and Long Beach clinically dead. I was released from the I came here a mess, full of distress Marathons in consequtive ICU after eleven days, following life sup- But I’m not coming back ‘cause I’ve been changed. order and qualify for an port, 13 pints of blood, and a right arm So don’t cry for me or be a bummer EXTRA medal. Series ends amputation. Was that my turning point? ‘Cause I’m Katrina, a Marathon Runner! Unfortunately, I dove even deeper. with Surf City in 2013. 6 “A lot peole run a race to see who’s the fastest. I run to see who has the most guts.” unteers are to any organized race and LA is no different. I always thank each group running a water stop for coming out. They The Clinic Director’s Report always cheer us along screaming, “You can do it!” and “Only 6 more miles!” By Robin Windhorst There is so much to be said for the strength you have to ignore all the nega- You Made it Through! tive stuff that comes up on you (and I don’t mean heartburn) during race day. Greetings from the finish line my fellow stir in my office and we are currently get- As Gordon, a longtime Loper recovering Lopers!! Excellent job on completing the ting a group of us together to Run through from an injury always said to us, “The ultimate goal. You have all done so well Redlands. Its local and has three differ- first 10 miles are run with the heart, but and have made me so very proud of each ent races, as does the Mission Inn Run. the rest is run with the head”. This means and every one of you. You have said to And of course our own Holiday Classic you have to con your way through the me that our program works and you re- can’t be beat for a doable race to get your long miles so you can get past any nego- ceived all the information and training it friends involved and maybe even join our tiating your body is trying to use on you. takes to go 26.2 miles. No matter how club to train for a half or full marathon!! Paying attention to small things like a you did it, YOU DID IT!!! The more the merrier I always say! blister forming and treating it quickly so By now you have recovered from any I know when I am in the midst of a race, it won’t hinder you later or chafing that aches and pains you may have acquired I have a lot of things that go through my can really start to burn from your sweat on that fabulous course and are ready for mind. Such as, “What was I thinking” are ways to win against the body. You will your next one!! Right ? Yes, right. You and “What do you mean its only mile feel better and do better because of it. know what it took to get you through all 18?” and “I want that beer they promised Hopefully you remembered to feed your- the changes in your mind and body and me right now” and my husband’s voice self and hydrate well enough through- you overcame them all to cross that fin- saying, ”You call this fun?” out the race to keep from overheating. ish line! Was that not the greatest feeling Well yes I do. And I hope you do to. I Thank goodness for the weather predic- ever??!! Tell me the truth, how many of have a great time checking out all the tion this year! Heat is something to con- you cried when you crossed the line? (or characters on the race route. So many tend with for sure and I’m glad we don’t at least wanted to) I know I did for my fans come out to see us and do what they have to worry about it this time around. first. After that you just pat yourself on can to help us along that long and wind- I thank you all for putting your best foot the back knowing you just did it again!!! ing road. They bring oranges, offer pret- forward, so to speak, and completing Bragging rights at the office on Monday, zels, bagel bites, and sometimes ethnic this legendary race. You have done a again! I carry my medal with me to work food they think will help! We take what great thing and very few people can say for at least the first week so everyone I we think we need and thank them all for they have finished a marathon, but YOU want to show it to I can. I have caused a their support. I know how important vol- can!!!! See you at the next one!!!!

UPCOMING RACES

San Francisco Marathon Jul 24, 2011 America’s Finest Half Marathon (San Diego) Aug 21, 2011 Disney Half Marathon (Anaheim) Sep 4, 2011 Inaugral Five Cities Marathon (Pomona) Oct 9, 2011 Long Beach Marathon & Half, Oct 9, 2011 LA Rock N Roll Half Marathon, Los Angeles Oct 30, 2011 Mission Inn Half Marathon & 5K, Riverside Nov 13, 2011 Inaugural Disney Tinkerbell Half Marathon (Anaheim) (registration is 60% full) Jan 29, 2012 Inaugural Rock n Roll Pasadena Half Marathon Feb 19, 2012 Publix Gasparilla Distance Classic, (Tampa Bay, FL) Mar 3 & 4, 2012 15K & 5K on Saturday, Half Marathon & 8K on Sunday For you bling collectors, run all 4 races, get a huge 5th medal free! *Register on ACTIVE.COM or flyers will be available at the Loper clinic. *for dates on these and other upcoming races: www.raceplace.com 5K LA: Bob and Chris 7 “A lot peole run a race to see who’s the fastest. I run to see who has the most guts.” L.A. MARATHON SWIMSUIT EDITION

Photo by Scott Stolarz

8 L.A. MARATHON SWIMSUIT EDITION

Photo by Scott Stolarz

9 SURF CITY

10 SURF CITY

11 Who is this Barefooter Todd Byers? By Todd Byers

The Early Years well as several shorter and multi-sport events each year. I am also a distance In my small West Virginia hometown, Athletics Coach, a USATF Course Mea- short distance track events were the only surer, and professional Event Manager running competitions available within who tries to help athletes reach their the school system at the time. After own physical goals and to expand their garnering several awards at the yearly efforts to other activities such as partici- Track and Field Days in formative years, pating in triathlons. I gained some notoriety as a quarter mil- er and hurdler at Berkeley Springs High But why run without shoes? School. It was not until attending col- After many years of running success- lege at West Virginia University that I fully with shoes, my friend “Barefoot” ever competed in a running event of over Ken Bob Saxton, author of Barefoot two miles! Running Step by Step (due in bookshops essary running components hence mini- What is this thing called a Marathon? in May 2011), introduced me to barefoot mizing or avoiding injuries altogether. running in 2001 and with his tutelage I With improved form and efficiency, run- After receiving my Aerospace Engineer- completed my first unshod marathon in ning becomes even more of a joy than ing degree from WVU (yes, sometimes it January 2004. Ken Bob ran with me the a chore. Besides, to me (and a growing really DOES take a Rocket Scientist!!), entire way and acted the proud parent! number of others), done properly it just I moved in 1985 to Seattle WA where I He would announce to no one in par- feels “right”. And after (now) 101 bare- discovered that distance athletics was ticular “This is Todd’s FIRST barefoot footed marathons for a total of 284 fin- a fine activity to help stay fit and meet marathon” then later sidle up to them ishes at that distance, who am I to argue? interesting people. After completing a and say “Of course he has run over 150 one-day marathoning course from New Interested? others, but this is Todd’s first BAREFOOT mara- Barefoot Ken Bob and I host (free!) thon!”. Apparently those Barefoot Workshops which you are wel- 150 or so “other” mara- come to attend - as have other Lopers – thons did not count!! to see if we are as whack as you may Since that day I have have initially thought. Visit www.Bare- completed 100 more footTodd.com for directions or www. marathons sans shoes runbarefoot.com for the full calendar of with #100 (unshod!) upcoming Running Barefoot activities. coming at the Phoenix Rock ‘n’ Roll Marathon this past January with Lopertoons Ken Bob running too. Next on the agenda – L.A. of course! Zealand Championship record holder Roy Stevenson and learning what all the But WHY without shoes, you continue hoopla was about, I completed my first to ask? Well, I am from West Virginia, marathon in early 1986. I have now after all!! And being a single fellow, I completed nearly 300 marathons on five have more money to entertain on dates! continents - with the vast majority of the Seriously, our bodies really WERE de- last 150 or so without shoes - and scores signed to run without shoes, so the me- of other ultra-marathons as well as multi- chanics are already there. More and sport events including Ironman Florida. more research is showing that at least some proper running sans footwear I stay active in the athletics field by par- helps reduce impact and strengthen nec- ticipating in about a dozen marathons as 12 Author Chris Cooper has been a runner Reading on the Run for most of his life, with numerous road race victories and a sub three-hour mara- Book Review thon among his achievements. He is host of the blog “Writing on the Run.” By Dexter Emoto

Author Bill Rodgers has won the Boston The TRAVELING MARATHONER Marathon and New York City Marathon By Elsie Allen four times each. In 1998 was inducted to the National Distance Running Hall of I love traveling, the opportunity to run Fame, and in 1999, he was inducted to the races out of state is wonderful! If you National Track and Field Hall of Fame. travel a lot, you will love this book by Elsie Allen. THE COMPLETE IDIOT’S GUIDE Author Scott Douglas is a former editor- TO RUNNING third edition in chief of Running Times magazine and a It is a complete guide to top U.S. races By Bill Rodgers and Scott Douglas frequent contributor to many national run- and sightseeing on the run. ning publications. Scott is also a runner. “To be a consistent winner means pre- Twelve races that take you from January paring not just one day, one month, or to December. even one year – but for a lifetime.” ~Bill Rodgers LONG MAY YOU RUN Walt Disney World all. things. running. New Orleans Discover the fun and health benefits of By Chris Cooper Los Angeles running. Run with the best of them. Boston One of the best books on running I have Cincinnati You know running is a good way to im- read. prove your health, get fit, and have some Newport, OR fun. But you have no idea how or where Very easy to read and full of basic in- Salt Lake City to take those first steps. formation on the basics of running. I Choteau, MT enjoyed the running quotes and helpful Stowe, VT You will find this insights from several top runners that Chicago book packed with contributed to the book, Brian Sell. Bart New York City tips and techniques Yasso, Jeff Galloway, Collen De Reuck, Honolulu on everything from Katherine Switzer and many more! Pick your race, plan your trip. getting started to more advanced meth- You Are A Runner Whether you’ve finally qualified for ods of training, this You know how hard it is to make time Boston, running Chicago, or enjoying revised and updated to run. So you go out 5:30 a.m…in the the Hawaiian sunset while running along guide gives you: rain. Waikiki Beach on Oahu, this book will help you and your friends plan an mem- *Tips for creating a training and running You remember every strain, sprain, ache, orable marathon trip—at any time of the program. and pain you’ve ever felt. You ran through year, to any part of the USA. *Complete coverage of the apparel, it then. You’ll run through it now. equipment, and gadgets you need, in- You have great runs. You have not-so- cluding all the running shoes. great runs. *Recommendations for finding the right You run fast. You time of the day to run, the best place to run slow. hit the road and how to do it safely. Dexter You race for a per- *Advice on setting goals, maintaing mo- sonal best. You race tivation and running with a buddy. just for fun. Emoto *Exercises to help you avoid running – This is your time. Photographer related injuries. This is your run. CP: 909 553-5185 *Insider information on racing, includ- THIS IS YOUR ing how to decide on a distance and train BOOK! [email protected] for the race.

Shoe Tips for the Injury Prone

As a podiatrist, the question often comes up as to what is the “best” shoe. Most running shoe guides determine the best shoe based on the amount of pronation or the arch height. Usually there are pictures of the back of the foot and how much it tilts, or pictures of a foot print depicting a high, neutral and low arched foot. However this method assumes an injury “stereotype” based on the appearance of the foot and not the runner’s actual injury history. In my practice, the injury history and how the mechanics of the shoe addresses the injury is the basis of my shoe selection criteria.

Injury History: arch pain, plantar fasciitis, bottom of the heel pain (heel spur syndrome), midfoot pain. What to look for in a shoe: reinforced midfoot. Essentially try to bend the shoe in the middle and it should not bend there. The shoe should only bend at the ball of the foot corresponding to the level of your big toe joint. Below is a shoeof t htheat i mpanklerop erlandy fllowerexes anlegd undergoa shoe th exat -appropriately flexes only at the ball of the foot. cessive stretching. This is shown for the Hrightow ifoott hel pins :the W ifollowingth excess ppictureronati o(fromn stru ctures on the medial or “instep” side of the ankle and lower leg urunblogger.com).ndergo excessive stretching. This is shown for the right foot in the following picture (from By Robin Lie, DPM runblogger.com). Sports Podiatrist Muscles and tendons that contract while in a “stretched out” posi- ShSoehShoe oeT iTpsip for sTips for th the e Ifor nInjujur yrthey P Prron onInjuryee How it hel pPrones: Unfortunately many shoes allow flexitionon at are the moremidd l vulnere of th-e shoe, therefore causing the foot to flex and bend at the arch in the course of runnableing an tod strains.walking . ReTh-is causes the structures at the

As aA podiatrist,s a podiat rithest, questionthe ques toftenion o ftcomesen co mesInjury up as t History:ob wothtoatm i so anteriorfth teh e“b miesd t”fo (front) sohto (te.y pMoi shincalslty ru thMunen ipsnlclgan esstha oanr ef dasg utcienida)des ot onducing so tvh er at s cotpronationretntchract an wd htwillihle ji oni na t“ss otretn tchheed to po uotf” t phoe smiitiodnfo areot more vulnerable to strains. As a podiatrist, the question often comes up as to what is the “best” shoe. Most running shoe guides up asdet toermi whatne tishe the bes “best”t shoe bshoe.ased o Mostn the amosplints,unt of back ptoro un npain,atdiergon ohipo rex t hpain.cees archs co mpheiresghts. i oUns wualRedhhelpilchy ut h cancipositionereng l H arepadoroew pn tthe oiatictt artihu omuscleselresnh priws toi:il fs l W anh elanditdhp ev exp tendonsoencessittuisoal npl roy tinh artne at muhirionsticl cs tessrup uanctrsud.res t Aen o dsnho otnhese wi nmedi tah mo nialore or “c “iennstteredep” ”si odre noeuf tthrale an poksleit ianond at lo wer leg determine the best shoe based on the amount of proflexnatioino nin o trh eth mie archdfoo th areeigah elt. i miUsnuatalesly t hthisere in jarurye pcauictsuinresg mo of tion. runningthe b shoeack o fguides the fo odeterminet and how the mu chbest it tilts, or pictures of a foot print depicting a higtah e,more ntieumet ral “centered”ouf n ancodergdn tlraoow ctex iorocnes neutral ansivde p srot retpositionpuchlsionng. at AT h fiisr mis hsheelow con ufonrt erth ean ridg anht tfoiporot ninat tihoen fofeatllouwresin gw poirkct ubrey p(frohysmical ly the back of the foot and how much it tiltsWhat, or p i toct u lookres o f for a fo ino t a p shoe:rint d ep Beveledicting a high, neutral and low shoearch baseded fo onot .the H oamountwever t hofis pronationmethod as sumes an injury “stereotype” based on the apbptheleaock rantimeincge truoofhfen tbcontractionfohleoo gfot gfrooer.t mco “m roand).l lin propulsion.g in” and ov erpronating. arched foot. However this method assumheel.es an The injInu initialryjury “s H tcontactereoistoryty:p pointane”t eribas ofoedr the( froo nheeln tth) es hapinp seaplranintsc, eb ackof t hpeai fon, ohti p pain. or theand archnot th height.e runn e r’s Usually actual i therenjury arehis tory. In my practice, the injury history and ho Aw t firmhe mech heelani cs counterof the and antipronation of the shoeW hshouldat to l obeok angled for in aup. shoe: Beveled heel. The initial contact point of the heel of the shoe should be anpicturesd snhoote tofadhe dthe rures nbacksneser’s t hofe act ithenjuual ryfoot i insj uandthrey bhhowasisitso ryof .my In smyhoe p sractelectice,ion tcrihet eriinja.ury history and hInfeaturesojwu ryth eH imechworkstory :anby oui csphysicallyter o anf tkhle t enblockingdonitis the(pero neal tendonitis), ankle sprain shoe addresses the injury is the basis of my shoe sanelgectledio unp cri. teria. What to look for in a shoe: Stable heel counter and a “cradle” or reinforced upper at the lateral (“out much it tilts, or pictures of a foot print foot from “rolling in” and overpronat- depictingInjury aH high,istory neutral: arch pandain ,low plan archedtar fas ciitis, bottom of the heel pain (heel spur syndsroing.tepme)”) ,p miortdifoono ot fp taihne .s hoe. Avoid shoes with stretchable upper material. Below is a shoe with a lateral Infoot.juWry hHowever Hati stoto lryoo: k this arfochr methodi np aai snh,o pe:assumeslan reitarn fofas rcancied it imis, dbfoototto. m E ossfen thteial hleely try p aiton b (henedel th sep suhro sey inn“cradd troheme) mile”d, d(omi leu dtanlfoindoed itt ). p ain. Injury History:Muscles outerand t en ankledons t tendonitishat contract while in a “stretched out” position are more vulnerable to strains. Winjuryhatsh ot“stereotype”ou lldo onokt fobenr idn based tah ere.sho one: T h thereei s nhappearfooerc shedo-u mild dofonlyo tb. en Eds saten tthieal blyal lt ryof ttoh eb enfoodt tcoherres shopoe nidni nthge t omi thded leve anel do fi t (peronealRed tendonitis),ucing pro anklenation sprain will help position the muscles and tendons in a more “centered” or neutral position at sancehouy loofdu rnthe boitg footb tenoed andj othinere. tnot. Bel theTho werunner’s sihs oae s hsho acoe ut-hldat o inmplyro benperld yat fl texhees b alanld o af stheo efo thoatt co aprresproprioatndelinyg fl texo esth eo nlevly elat othf e How it helps: For most runners the heel is tthe tiinmeitial o fco conntacttra ctpoioint an. Ind paro shpouels wiointh. anA fiurnmbev heeleled co hueelnter, t hane d antipronation features work by physically ytualou brinjury albilg o fto thistory.he ej ofoinott.. BelIn myow ipractice,s a shoe thethat improperly flexes and a shoe that appropriWhatately tofl exlookes ofornly in at a t hshoe:e Stable heel How it helps:foot “t Forips mostforw ardrunners” unn theatu rheelally and increasesblo “fockiontg s ltaphe ”fo moot sfrot nmot ab“rolell winhgen in ”ru annndi nogv edrpowronnhatililn. g T. h is binjuryall of history the foo andt. how the mechanics of is the initialmech contactanical f au point.lt can Inlead a t shoeo ant ericounteror (fron tand) sh ian “cradle” splints an ord reinforcedgives the s hupoe- a “clunky” feel. In addition the shoe addresses the injury is the basis knee, hip and back pai n i s often experace rbat attheed lateralwith an (“out inad eqstep”)uatel portiony bevel edof heel. It is important that the with an unbeveled heel, the foot “tips How it helInpjsu: ry Ru Hinsntoersry :w oiuthter th anis kinlej utenry dhoisntiotirys (ptenerod ntoeal sl itdene dooffn tihties ),lat aneralkle (“o spruait nst ep”) edge of the shoe. of my shoe selection criteria. contact point of the sole of the heelthe is shoe.bevel ed Avoid or at lshoeseast co withmpr esstretchablesible. Th is will reduce the torque the forward” unnaturally and increases The foot iWn thhatis tpoo lsoiotiko nfo irs isnu sacep shotie:b l eSt toab anlek hle elan cod ufonotert s panraid nas “escradpecile”al loyr orein nufonevrcened suuprpfacer esat. t hTeo l ateral (“out foot undergoes and thus reduce the “foot slap” and jarring sensation on heel contact. ShSoeh oeTi pTsi pfors for th eth Ien juInrjuy rPyr Ponrone “foote slap” most notable when running couppermpen material.satsteep th”)e pru oBelownrtnieron w o isifl l t hafi eshoer es htohe. ewith p Aerov oan iedal s htenoesdo wnist hw shtirchetch areab tlhee u “sppperrai mn atprerievalen. t oBelrs”.o w Hiso aw sevhoeer with a lateral Injury History: arch pain, plantar fasci- downhill. This mechanical fault can exlateralcessi v“cradle”e“crad use olfe (outlined).”th (oe upterolinnedeal). tendons, tendonitis can develop. By securing the foot in the shoe, the risk itis, bottom of the heel pain (heel spur In jury History: medial/posterior shin splints, instep tendonitis (posterior tibialis tendonitis), arch pain As aA pso ad piatHodrioiwsatt, ri itths hte,el tqhpueses :q tuUioesnnfot ioortftnuen onftat coenelmesy co manmes upy as usph t ooases leadw t alohat l woto hiws at anteriortflh iexes “btihoenes “b att(front)” es tshhte”o mies .h shin odMoed.l e sMo splintsto fru stnht neru i snandnhgno ise,n hg ot anhesere hgkouleefoi d ganreesuid dcau esfo ositn sgp raithen decreases as well as the need to compensate by firing the peroneal tendons. syndrome), midfoot pain. (plantar fasciitis). determideterminefo tnhoet btthoese fl tb exsesh otan es hdbo asbeen edbasd o edatn t ohne tamoarchhe amou int tuohnfe t p coogivesrofu nprsatroei no theoatnf ioru o shoern nt hnoeirn tarchg ah ean “clunky” arch dh eiwg alhheikti. g n feel.hUgt.s. u TU al hs Inliuys al ct adhaulyere- stesh erear teh epar isctetru puiresctctuu resoresf atof t he What to look for in a shoe: Stable heel counter and antipronation device such as dual or multi density the bthackeHWhat bo ackowbfo ti tothot eohf mlookeltfoh peo stffo :ant for hoUedt n anmiinhfood dwrta foh u shoe:omuonwtat ch(tmuely y pireinforcedtch i mancalti littls yt,yi olt thsrs eh,p opi ctresl anpudition iraltctesalruo orfwesasf knee, a flcio foexfa) ao i t tofo hippn ori atvt n erpandt trid hsnepet tret back miidctepchidni dctangpainl eiadn oh gtfih gaiset hh j,eoftenio gn isheunh,t ostn rale,oeun In tt anhtraljhereuedry antlofo Hpdwre iol so ftcauo wtryh e:s mii fongdre fotfohoeot t pain, neuroma, joint pain, arthritis at the ball of the foot, soreness of the ball of midsole with medial posting or “rollbar.” Below is a shoe with a dual density midsole with the firmer archarchedfomidfoot. foedoott ottfo.o u oHflnt do.ex erg wH Essentially evanoowe dexrev btcheenesirs tdsmh coiatets try mpmhtho eted toresh archas os benddsiu oasmn i snesw u t themh hanieesch coi anncanjexacerbateduu rsiryn leje u“ adorysft ereo tru“os tnartereotn y withihpnrie”gtty i anps b e” anasand eddbw inadequately asev aloednken i tnohtugneal .tap h lTyep h arteaap is bevranhp crieaau-tciranecs esosthcpf e utt hrsofoef. o stfo thAt ruewo stfoict hthoou eotres rw wi tatiht hntohoue t callouses, turf toe, sprained toe. and annobdto ntthoteot mruth eno nrufe tr’snhnee actmir’sud actalfo oiunaltj u(t irynyjp uhircaliyst ohlryiys tt.o h ryIne .p my lInan myptaractr fpasractice,cia) itgce,hray eto it nh ocojevu ilerrynojred ushtryirets fot ohchryiasmt oan ryatdd t an hthoed ewi h nj osthtwiepen ttmech shs ieod nmeche antohfe itcs hantoe o ipscsf h ot ohofe. eft h t hee mi dfoot shoefl ex ini o then i n middlethe mid fo andot are it shoulda elimi n notates theledis in heel.jury cau It issi nimportantg motion .that the contact What to look for in a shoe: A sh oe with a thicker midsole for extra protection and cushioning, as well as shoes hadotbendoed uresadn dthere.sreserges stohes eex Theitnhcjeesu irynshoesj ucoisry t mph shouldies resbthases ib isonlyoas onfi swmy obendhfi chmysho canes hspointoel electe sadel iofoect tno the icriarton tsole hericriria.t ieriof s an a.the d heeleven istu beveledally arth orri tic spurs. AH oshwo iet hwelitphs :n o Ru nners with this injury history tend to slide off the lateral (“out step”) edge of the shoe. aHow stiffer it helps:midso l e. Runners with this injury flatex theInio jnuball ryin Htofhies t themiory d:foot foanot teri correspondingareora ( froelinmit) nsathi esnto s tphlisatn ti snleast, jbuackry compressible.cau paisni,n hgi pmo paiti no .Thisn . will reduce How it helTphse: fo moots itn fo threisfo poots intijounri iess sareuscep a restibulelt toof anexkclese ans ldo calfooizedt sp raipresnss uesrep eocir alexlyces ons flunexevioenn osuf rtfache jesoi.n tT o history tend to slide off the lateral (“out InjuInryj the uHryi slevel WtHohryisatt:o of tryaro :yourchl o aro pkchai bigfon p,rai pitoenlan ,a p joint.tslaranho faste:ar ci BelowBevfasiticisel,i bted ioiss,t thboeelomthett o. mf T torquet hoef ihtnheelie t i thehal peel aic footon pn (haitact ne undergoes el(h p seopelinu trs posyuf nr t h anddseyro nhme) de thusroel me),o mi f th,atd emifo tshohdetofo bpeoasai sthn ecopo. ai oumpfnl dt.h enbee st oatese t(hmete ruatnarsneral w-pilhl alfianre gtheale pjerooinnt).e al A t enthdickoners wmihdichso laree w tihlle r “sedpisraitrinb uptreev thene tporesrs”.su re H ovwerev er with step”) edge of the shoe. The foot in this WhatW Inhtao atshoe jlu otanryo kgl othat Hlfoedoikrs tuifoimproperlyonpry r.a i :sn anh ao te:serih oro e:eiflexesr n (rfofroeircnnfo edtand)rc smiedh aid nmishoefo sopdtlfo. i n oEtreducetss., s enbEackstsien althe lptyiai al“foottrynly, thtoryi pslap”b tenpoai db nentandh. de st jarringhheo es hione tsensa hine tmih-ed midale dg andreledat anerit d areex itces a ansidv eb etusteer o pf rothteect pero then efoalo t enagdaionst, tienrregdounlariitist icanes i nd ethveel ruopn.n iByng seucurfacering. tAh es tfoiffeotr i nso tlhee w sihlol e, the risk position is susceptible to ankle and foot shoushldoWthat unhlodat t appropriately nb otenot dblo entohdkere. tfoh ere.r T iflexesnh e aT s hshheo oesonlye: hsoh eoBev usathld othe eluolnedd l yballo hnbeellen y dbtion. en atTd h ton heate i heelntbhialteil alb ocontact.al fc lto honeft actfoth eo tpfo coooitnrres tco orrespf otnhpdeoi hnnged elitno g ot hft oredeth tlheevu esceel hlevo otehfel e ans hoakmofo luel uandn btd eo fo f flotex spiorain nan dde cre“waseares an asd wteaelr”l as o ft hthei ns epedart t o fc tohmpe foenots atuned beyrg fioriesn.g Tthoe avperooidn aeal “cl tenundkoyn”s . sprains especially on uneven surfaces. youyr obanofuigr gthebtoliedge foot.jt ouiepn .jt o. i nBelt. oBelw iosw a issh ao es htoheat t ihmpat irompperlropyerl flexy flesex anesd ana sdh ao es htoheat t aphatp roapppriroatpelriyat elflexy flesfeelex oesn tlo yo anat lty h t hiatcke terhe o r stiffer shoe, select one with a decent “front rocker” shape to the sole. Meaning the toe ballb oalf lt hoef tfoheo tfo. ot. Injury History: medial/posterior shin pToort i compensateon ofIn thjuery so Hl theei sot fo runnertryhe: sfoho re willefo sho otfire uplaid nb ,e nthe aneu groledm a,u pj o(sinete p baielno, wart).h ritis at the ball of the foot, soreness of the ball of peroneal tendons which are the “sprain splints, instep tendonitis (posterior tibialis the foot with or without callouses, turf toe, sprained toe. How it helps: For most runners the heeltendonitis), is the initi alarch co npaintact (plantarpoint. In fasciitis). a shoe with preventors”.an unbevWeledh at h t Howevereelo lo, othke fo rwith in a s excessivehoe: A sh oe with a thicker midsole for extra protection and cushioning, as well as foot “tips forward” unnaturally and increases “foot slap” most notable when runninuseg d o ofw n thehil l. peroneal This tendons, tendonitis What to look for in a shoe: Stable heel a stiffer midsole. mechanical fault can lead to anterior (front) shin splints and gives the shoe a “clunkcany” fedevelop.el. HIno wad Byidt iht isecuringelonp s: mo thest fo footrefo inot theinj uries are a result of excess localized pressure or excess flexion of the joint How it helps: For most runners the heel counteris the in i andtial co antipronationntact point . device In a s h suchoe w itInh anjury u nHbievstoelryed: Hhaeelmm, tertheo es, Bunions knee, hip and back pain is often exacerbated with an inadequately beveled heel. It shoe,is imp theortat anrisk tth teh ankleatbas thee o andf th efoot toes sprain (metat dears-al-phalangeal joint). A thicker midsole will redistribute the pressure over foot “tips forward” unnaturally and increasas es dual “fo o ort s multilap” mo densityst no tab midsolele wh en with ru nnWinhgat d otow lnohoikl lfo. rT ihni sa shoe: shoes with mesh fabric upper, preferably made with some stretchable material contact point of t he s ole of the heel is bev eled or at least compressible. This will redcreasesuce th easa t ogwellrqreuate er asth are ethe a anneedd b ettot ercompen protect- the foot against irregularities in the running surface. A stiffer sole will mechanical fault can lead to anterior (fronmedialt) shin posting splints an or d “rollbar.” gives th e s Belowhoe a “ iscl usnukchy” as fe selp.an Index ad odri tnieoonp rene. HowH oiHowtw h elifotp hitsoel :thelps: puUsn:nd fo ergU rtnUnfortunatelyuofonesrtat uanelnyatd elmanthyu smany redmany shyuo cesseh shoes otalhesleo “foalw l floowext sfliloapexn ”iato an nt hdate jtmiarrihed nmidgle ds odenfle st hatoefi otshnhe oo e,snh thoheele,ere t hcofoererentfo actcauresate. s cau in bygs it nhfiringgered thuece the th eperoneal amount tendons. of flexion and “wear and tear” of this part of the foot undergoes. To avoid a “clunky” knee, hip and back pain is often exacerbata edshoe wi twithh an ai ndualadeq densityuately bmidsoleeveled withheel . ItH oisw i mpit hoelrtpans: tT tehchat nthicale ly not injuries in the truest sense but these deformities can definitely make footfo tooallow tfl texo fl anflexionexd anbend db enatat d thet hate tarchhmiddlee arch in t ofhine the cotheu shoe,rscoeu ors fe ru onf nruinngn ianngd anwald kwialngk.i n Tgh. i sT chauis scesau tshese sthtrue scttruuresctu atres t hatfeele th eto a thicker or stiffer shoe, select one with a decent “front rocker” shape to the sole. Meaning the toe contact point of the sole of the heel is bevtheeled firmer or at leasgrayt cocoloredmpres foamsible. at T thehis inw-ill rurInjuryednnuiceng History: tuhneco tomforq uforefootrteab thle an pain,d lead neuroma, to “hot s pots,” blisters, corns, or callouses at points of irritation. A more bottboomtt omf Int hojeuf rytmih eHd mifoistodotfory (to:y t p m(ticalyedpliyalcal /tphlyoe spttherilane potlaran rs hftasainrci fsaspa)lcii tnoa)t so, tvioner so tvsepterret tsenchtretd anochndi t anitsh de(p tjohseint erijtos ionrnt s t tiohbneial tohispe ttoenofp dt hoefn itmithiesd), mifop archoodrttfo io opntai onf the sole of the shoe should be angled up (see below). therefore causing the foot to flex and forgiving and stretchable material will better accommodate these deformities. to utnod fouergnodto(perg uexlnanodc esergtexarsc focoesasessmpci coanitresimpds). ts hresiounss iwredohni uwchch eican chth e canl e“foad l eotoadt step sart ltapoh artriside” tanihsri danoft ijs darrithe anev dnenshoe. gevt usenenal tlusyatal artiloyh nartri otihncri hstpeelicu rss pco.u rsAnt. acts jointhAo. es h w opain,iet hw ni tarthritisoh no at the ball of the foot, bend at the arch in the course of running flexflioexn iionn Wt hinhe atmith teod mi foloodotfok are foot raare ieln iaami elshnimioate:esn at Stthesabis tliheni jshu eirynelj u caucoryu scaunintergs imoanngd tmoi anont.i opnro. nation device such as dusorenessal or mu lofti dtheen sballity of the foot with or and walking. This causes the structures Having the patient in the right shoe is probably the quickest and easiest way to prevent injury and treat Injumiry dHsoisleto wryit:h mmededial /ppoossttiering oorr s“rohinll bsparl.i”n t sB, elinoswtep is taen shdooen witiisth (p a odsutaleri doenr tsiibtyial miisd tsenwithoutolde owniitth icallouses,s t),h earch firm per aiturf n toe, sprained toe. at the bottom of the midfoot (typically minor injuries. Other measures to keep the runner “on the roads” include evaluation and adjustment in InjuInryj(p uHrylians gtHoraytarryist :ofco anasrylot:cieri redanitoitseri rfo). ( frooarm (n froatt) stnhtei)n si nhsspintlepi nspt sli, dnbetacks o, bf acktphaie n sp,h aihonie.p, h piaipn p. ain. the plantar fascia) to over stretch and the What to lookInju ryfor H inis tao shoe:ry: H aAmm shoeert withoes, Bua nions WhatW Whtoat hl otato klto foo lkro oifonk ra foi snhr a oi ne:sh a oBev e:sh oBevele:ed elSt hedabeel lh.e eel Theh. ele T i hconiet uiialnit tcerioal nan tcactodn tanpactotii nptroo oinf tatt hoiefo htnhe edel evh oeifelce t ho efs usthchheo esas hsoh deou usalhldo oubrled mu bel ti density joints on the top of the midfoot to under- thicker midsoleWhat to for lo oextrak for protectionin a shoe: sandhoes with mesh fabric upper, preferably made with some stretchable material anglanedmig uledpd.s uople. with medial posting or “rollbar.” Below is a shoe with a dual density mi dsole with the firmer go excess compression which can lead to cushioning,such as as well span asd exa stiffer or neo midsole.prene. garthritisray co landored eventually foam at t harthritice instep spurs. side oAf the Hshoowe. i t helps: With excess pronation structures on Hthoew med it hielalp osr: “iTneschtepni”cal sildye nooft t ihnej uanrikesle i nan thde l otruweres tl egsen se but these deformities can definitely make How it helps: most forefoot injuries are shoe with no flexion in the midfoot area Howund erg it o helps: exces s i Withve st ret excessching . pronation This is s hown for theru ringnhint gfo uontco inmfo thert foabllloew anindg lpeiadct utore “h (froot msp ots,” blisters, corns, or callouses at points of irritation. A more a result of excess localized pressure or eliminates this injury causing motion. structuresrunblogg oner. cothem ).medial or “instep” side forgiving and stretchable material will better accommodate these deformities. HowH oitw h elitp hsel: pFos: r Fomor smot rusnt nruersnn tershe thheele h ieels th ies itnhiet iialni tcoialn tcoactn tpactoi npto. i nIn14t. a In sh ao es hwoiet hw anith u annb uevnelbevedel hedeel h, eelthe, the footfo “toitp “ts foiprsw foardrw”ard un”n uatnunratalulyral anlyd anindcr ieasncreseas “foes o“fot sloapt s”l apmo” smot nostt abnolteab wlheen w hruenn nruinngn idnogw dnohwilnl.h iTllh. i sT hHisav ing the patient in the right shoe is probably the quickest and easiest way to prevent injury and treat mechmechanicalan ifcalau lftau canlt canlead l eadto an tot erianoterir (froor (front) snht)in s hspinli nsptsl ianntsd angidv esgi vthese tshheo es hao “ecl au “nclkuyn” kfeyel” fe. Inel. ad Ind iadtiodminit inoonr injuries. Other measures to keep the runner “on the roads” include evaluation and adjustment in knee,kn hee,ip hanipd anbadck b apckain p iais no ftisen oft exenace exrbaceatrbedat wedit hw anith i nanad ieqnaduateqeluyat belevy elbevedel hedeel h. eel It .i s It imp is iomprtanortt tanhatt t thhate the contcoactn tpactoi npto oinf tt hoef tshoele s ofle t hoef thheele h ieels b evis elbevedel oedr at o rl easat lteas compt cormpessriesb le.si b Tle.h i sT whiisl lw redill urceed uthcee tohrqe tuoerq tuhe the footfo uontd uergndoerges oanesd anthdu st hredus uredce uthce t“fohe o“fot sloapt s”l apan”d Muanjarrids jclnarriges s nenang sdsat enteniosatnd oioonnns htoeelhnat h coeeln tcoactractn.t act w h. i l e in a “stretched out” position are more vulnerable to strains. Reducing pronation will help position the muscles and tendons in a more “centered” or neutral position at InjuInryj uHryis tHoryist:o rym:ed mialed/pialos/tperiosoterir shoirn s hspinli nsptsl,i nintss,t epinths teenep tid metoenn diotoifs nco i(ptinost sra(pterictosiooterirn t aniobrid alt ipbisroi altenpiusd ltsoeninodinto.i sn ),Ait iarchfis),rm arch p haieel np aiconu nter and antipronation features work by physically (plan(ptlaran ftasarci fasiticis).it is). blocking the foot from “rolling in” and overpronating. WhatW htoat l oto klo fookr ifon ra i snh ao e:sh oSte:ab Stleab heleel h coeelu ncoterun anterd anandt ianprotinpatroinoatn idoevn idceev siceuch s uasch d asual d uoalr mu or lmuti dlenti sdienty sity midmisoldes owliet hw medith medial pialos tpinogst ionrg “ro or l“rolbarll.b” ar B.”el oBwel iosInw a j iusshry ao esH hwiositeto hwry ai: t dhou uaalt der ud enalan skdilentey stmienityd miosonldietsi sow l(piet herow tihtnheeal tfihrme t enfierrmd oerni tis), ankle sprain grayg raycolo coredlo redfoa mfo aatm t hate itnhset epins stepide s iodfe t hoef tshheo e.sh oe.W hat to look for in a shoe: Stable heel counter and a “cradle” or reinforced upper at the lateral (“out step”) portion of the shoe. Avoid shoes with stretchable upper material. Below is a shoe with a lateral “cradle” (outlined).

Injury History: forefoot pain, neuroma, joint pain, arthritis at the ball of the foot, soreness of the ball of the foot with or without callouses, turf toe, sprained toe. What to look for in a shoe: A shoe with a thicker midsole for extra protection and cushioning, as well as a stiffer midsole. How it helps: most forefoot injuries are a result of excess localized pressure or excess flexion of the joint at the base of the toes (metatarsal-phalangeal joint). A thicker midsole will redistribute the pressure over a greater area and better protect the foot against irregularities in the running surface. A stiffer sole will reduce the amount of flexion and “wear and tear” of this part of the foot undergoes. To avoid a “clunky” feel to a thicker or stiffer shoe, select one with a decent “front rocker” shape to the sole. Meaning the toe portion of the sole of the shoe should be angled up (see below).

Injury History: Hammertoes, Bunions What to look for in a shoe: shoes with mesh fabric upper, preferably made with some stretchable material such as spandex or neoprene. How it helps: Technically not injuries in the truest sense but these deformities can definitely make running uncomfortable and lead to “hot spots,” blisters, corns, or callouses at points of irritation. A more forgiving and stretchable material will better accommodate these deformities.

Having the patient in the right shoe is probably the quickest and easiest way to prevent injury and treat minor injuries. Other measures to keep the runner “on the roads” include evaluation and adjustment in

How it helps: With excess pronation structures on the medial or “instep” side of the ankle and lower leg undergo excessive stretching. This is shown for the right foot in the following picture (from runblogger.com).

Muscles and tendons that contract while in a “stretched out” position are more vulnerable to strains. Reducing pronation will help position the muscles and tendons in a more “centered” or neutral position at the time of contraction and propulsion. A firm heel counter and antipronation features work by physically blocking the foot from “rolling in” and overpronating.

Injury History: outer ankle tendonitis (peroneal tendonitis), ankle sprain What to look for in a shoe: Stable heel counter and a “cradle” or reinforced upper at the lateral (“out step”) portion of the shoe. Avoid shoes with stretchable upper material. Below is a shoe with a lateral “cradle” (outlined).

How it helps: Runners with this injury history tend to slide off the lateral (“out step”) edge of the shoe. The foot in this position is susceptible to ankle and foot sprains especially on uneven surfaces. To excess flexioncomp enofs theate tjointhe ru natn theer w baseill fi rofe the peroneal tendons which are the “sprain preventors”. However with the toes ex (metatarsal-phalangealcessive use of the pero joint).neal ten dons, tendonitis can develop. By securing the foot in the sMhoe, thIe riskSSO N INN A thickeran midsolekle and willfoot s redistributeprain decre as thees as well as the need to compensate by firing the peroneal tendons. pressure over a greater area and better protect theIn jfootury Hagainstistory : irregularities forefoot pai nin, n euroma, joint pain, arthritis at the ball of the foot, soreness of the ball of the runningthe surface. foot wi th A o rstiffer witho usolet cal willlous es, turf toe, sprained toe. reduce theW amounthat to l oofok flexion for in a andsho e:“wear A s hoe with a thicker midsole for extra protection and cushioning, as well as and tear”a ofst iffer this mi partdso l ofe. the foot undergoes. HToo wavoid it hel ap s“clunky”: most fo feelrefo otot ian juries are a result of excess localized pressure or excess flexion of the joint thicker orat stiffer the b asshoe,e of selectthe to esone (met withatars a al-phalanPhotographergeal joint). A th iTomcker mianddso l e will redistribute the pressure over decent “fronta gre rocker”ater are ashape and b toet terthe p rosole.tect the foot againstEditor irregul ariKristies in the running surface. A stiffer sole will Meaning red theu toece t h portione amou ofnt o thef fl ex soleio n of an d “wear and tear” of this part of the foot undergoes. To avoid a “clunky” the shoe feel should to a be th i angledcker or upstiff (seeer s h beoe-, select one with a decent “front rocker” shape to the sole. Meaning the toe low). portion of the sole of the shoe should be angled up (see below).

Injury History: Hammertoes, Bunions Injury History: Hammertoes, Bunions What to look for in a shoe: shoes with mesh fabric upper, preferably made with some stretchable material What to looksuch foras sinpan ad shoe:ex or nshoeseopren withe. mesh fabricHo upper,w it hel preferablyps: Tech nmadeically with not injuries in the truest sense but these deformities can definitely make some stretchablerunning materialuncomfo suchrtabl eas an spand lead- to “hot spots,” blisters, corns, or callouses at points of irritation. A more dex or neoprene.forgiving and stretchable material will better accommodate these deformities.

How it helps:Hav i Technicallyng the patien nott in injuries the righ int shoe is probably the quickest and easiest way to prevent injury and treat the truest senseminor but inj utheseries. deformities Other meas canures to keep the runner “on the roads” include evaluation and adjustment in definitely make running uncomfortable and lead to “hot spots,” blisters, corns, or callouses at points of irritation. A Thank more forgiving and stretchable material You Robin! will better accommodate these deformities. Having the patient in the right shoe is probably the quickest and easiest way to prevent injury and treat minor injuries. Other measures to keep the runner “on the roads” include evaluation and adjustment in running form, modifica- tions of the workout schedule, custom and non-custom foot orthotics, and for- mal medical work up and treatment.

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