Running Gear – Running Tips – Why You Need to Know Your Foot Strike When Selecting a Running Shoe

In running the single point of contact with the ground beneath you (unless you decide to crawl part of the way) is your shoes. It is amazing how incredibly our feet are designed to enable us to run – and not only run, but run long distances. However, as most of running nowadays is on hard road surfaces we need to protect our feet and joints from the impact of running. As such it is vital that we invest in a decent and appropriate pair of running shoes. So here is some important advice and tips to follow.

By Nicola Blewett and Craig Blewett

In running the single point of contact with the ground beneath you (unless you decide to crawl part of the way) is your shoes.

It is amazing how incredibly our feet are designed to enable us to run – and not only run, but run long distances. However, as most of running nowadays is on hard road surfaces we need to protect our feet and joints from the impact of running. As such it is vital that we invest in a decent and appropriate pair of running shoes. So here is some important advice and tips to follow.

Know your feet!

Yeah, this might seem crazy but you need to get to know your feet. You may think that they have been attached to you for years and you know them, but let’s reintroduce you to them. When your foot hits the ground, while you are running, it rolls from heel to toe, in order to absorb the impact. So your heal strikes first, then the outside edge hits the floor, then your foot begins to roll in toward it’s inside edge and your big toe. Imagine that – all that happens without you even being aware of it. And this is great as it helps cushion you from the impact, while also absorbing the energy, to prepare for you to launch forward again. This is an amazing design, as the force your feet are absorbing when you run can be as high as 8 times your body-weight! Think of all the fancy systems a car needs to absorb the bumps and jolts of the road – yet your foot manages all this and efficiently transfers the energy back to you through your foot, ankle, knee and hips.

However, because of various factors such as genetics, posture, weight, habits we don’t all have exactly the same foot strike. As a result there are 3 categories of foot strike – the technical term is pronation.

Neutral Pronation – Here the roll of the foot is from the outside of the heel through to the ball of your foot evenly across the front. Less than 30% of runners are in this category.

Over Pronation – Is when there is too much roll from the outside edge of your foot to the inside edge of your foot. In other words your foot has rolled over too much by the time you are ready to take off for the next step.

Under Pronation (Supination) – There is not enough roll of your foot so the outside of your foot takes most of the shock instead of finishing in the neutral position.

Wow, this sounds all so scary. Well, it’s not really, but it is important to understand what type of foot strike you have to minimize injuries. You may be wondering how you got through your life so far without knowing this. Yeah, good question. But, the fact is as soon as you are considering running more than 30 minutes a week, that is a continual pounding on your body and it then that you will realize the importance of correct shoes.

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are the creators of the “Running Easy” approach and website. Get their FREE SPECIAL RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://www.Runningeasy.com
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