This past Sunday, I joined athletes of all levels in a half marathon. I was amazed at the different strides and how so many runners were wearing the wrong shoes for their gait. It pained me to hear the foot slapping which will one day provide shin splints to the runner, the collapsing feet bringing those athletes knee, hip and back issues. So I thought it was time to revisit how to prevent your feet from being “one of those” feet at your next race. .

Step one – plan out your running season. Know the amount of training and distances you plan to run in another words – DEFINE your running goal. Do you really need the pricey $150.00 shoes to run or walk a 5k? Do you think those $30.00 shoes will safely protect your feet through go a marathon?

Step two – visit with your Podiatrist for a foot exam. Make sure your Doctor understands your goal and has experience with runners.

Step three – know what type of shoe you need for your foot type. This is where your Podiatrist and Certified Pedorthist will come into play. Think the new flashy color on the wall will look great with that new running outfit? You may get a few nods for fashion, but if the shoes are not right for your feet, you will quickly learn just how loud your feet’s opinion can be.

Step four – do you wear orthotics or need extra support with your running shoes? Pull them out of your shoes and look at the orthotics. Has it been a year since your last evaluation? Remember, feet change and your orthotics whether over the counter or custom may need tweaking. Custom orthotics may last one maybe two years with running activity. An even shorter shelf life is over the counter inserts. They can last anywhere from six months to one year.

Step five – follow your training plan and don’t add on extra miles. You are setting yourself up for overuse injuries. The training plan you choose is also a critical component. Based on your goals, take some time and think about what tool would best help you meet those goals. Do you need to hire a running coach, join a training group or following a running schedule on your own?     

Step six – try on all brands of shoes in the correct category of shoe for your feet. For example, if you are to wear neutral shoes, try on and test out each brand and choose the pair that feels best. Keep in mind running shops may have preferred brands in part due to sales goals so choose the fit and feel that works for you!  

Happy Running!