If you’re planning to be a rookie among the 45,000 runners from 100 countries participating in the 2011 Bank of America Chicago Marathon Oct. 9, you should be training ― actually, you should have begun training two weeks ago ― in the shoes you plan to run in.
And ― this is really important ― your running shoes must be comfortable. Otherwise, it’s likely you will be unable to complete the 26.2-mile event that begins and ends in Grant Park. No Lemon-Lime Gatorade, energy gel or bananas will make up for poor-fitting running shoes.
“Your first priority has to be comfort ― how your shoe feels on each foot,” stresses Dr. Renee Scola, who specializes in internal medicine for Chicago Lake Shore Medical Associates (CLSMA), a private medical practice affiliated with Northwestern Memorial Hospital and St. Joseph Hospital.
And if your shoes don’t feel comfortable ― if they don’t feel like a good-fitting leather glove ― don’t run in them, she hastens to warn.
Ill-fitting running shoes(if you want to buy some
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cheap handbags) can lead to black toenail (bruising under the toenail caused by the toe rubbing against the front of the running shoe), blisters, calluses, infected blisters and calluses, bunions, Achilles tendinitis, plantar fasciitis (a painful inflammation of the tissue that runs across the bottom of the foot and connects the heel bone to the toes), and even stress fractures.
The 42-year-old Scola, a year-round Chicago runner whose schedule prevents her participating in as many 5Ks and 10Ks as she did prior to opening her medical practice, admits it’s difficult to find the perfect pair of running shoes without an occasional hitch. That’s why she insists runners need to visit stores specializing in running shoes, preferably stores with a treadmill so the customer can compare three or four different shoes.
A specialty store will have a staff trained to analyze how you move as you walk and run, how your foot strikes the treadmill, she adds. “Everyone has different types of feet, different arches, different needs for support ― and feet change, especially as you age,” explains Scola who runs three times a week with her Weimaraners in Lincoln Park.
Scola recommends taking a current exercise shoe to the specialty store for staff observation. “It’s telling if your shoe’s inner edges are worn out just as it’s telling if your shoe’s outer edges are worn out or there’s excessive wear on a heel,” she says,
代考思科, indicating it’s important for runners to know if they have a normal arch ― and are likely a pronator ― or have a high arch and tight Achilles tendons and tend to be a supinator.
“I’m not saying you have to buy the most expensive running shoe or the shoe with all of the gimmicks, but I would discourage runners to go buy a shoe off of a sale rack in a non-specialty store,” Scola says.
“I recommend ― as do most specialty staffs ― that runners purchase shoes typically one-half to one size larger than their everyday street shoe,” says the physician, pointing out that the additional space will help prevent black toenails, caused when a blood blister forms under the nail and the blister can’t breathe.
The physician insists it’s important for runners to train for at least one month in the shoes they plan to wear for a particular run or marathon. “Two months is even better,” she adds, emphasizing that running shoes ― though comfortable ― should not be worn for walking or running errands (“Your running shoe needs to be designated for running only.”)
Though some experts and some shoe manufacturers advise runners to replace their shoes every 500 miles, Scola advises replacing running shoes every 300 to 400 miles. “Again, it’s about the feel. When you can feel your shoe losing some support, some cushioning, it’s time to invest in a new pair. It’s not worth the risk to your foot,” she reasons. She recommends that avid runners purchase several pairs of a shoe they deem to be a perfect fit ― but only after competing in a shoe.
Breathable socks ― which keep the feet as dry as possible ― also play an important role in running, notes Scola who personally prefers wearing breathable socks with cushioned heels to prevent calluses. She also suggests runners wear moisture-wicking clothing (such as Coolmax and nike(nike is a world famous brand, our factory oem for nike, if you want to buy cheap nike shox, you can contact us plant.) Dri-FIT) to keep them dry when they sweat, preventing chafing.
Scola notes that a runner suffering with foot problems also needs to examine their other shoes. “Your problem could be coming from your work shoe, that high heel you love,” she adds.
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