SportMed RunWalk / InTraining Webinar #3 – Life After 10K

This SportMedBC RunWalk/InTraining webinar  looks at life after the Sun Run 10K:

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SportSmart Webinar #5: Nutrition for Athletes

SportSmart Webinar #5 focuses on nutrition for athletes.

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To Run or Not to Run

Ankle Sprain Injury. Photgraph from PM Images

Many of us are about midway through our spring training cycle.  This is about the time the we start worrying about injuries. It is important to respond immediately to any aches or pains. Sometimes, simply taking an extra rest day rest day is all that is needed. If pain continues … Continue reading

How to Choose Running Shoes [Infographic]

Keeping with my new marathon shoes theme this week, here are some tips on how to choose your next pair of running shoes.

How to Choose Running Shoes - REI

Explore more infographics like this one on the web’s largest information design community – Visually.

Transcript: How to Choose Running Shoes

1. Know Your Running Shoes

Road Running Shoes:

  • For pavement and surfaces with only slight irregularities
  • Light and flexible
  • Cushions or stabilizes feet

Trail Running Shoes

  • For off-road routes
  • Enhanced with aggressive out-soles for solid traction
  • Fortified to offer stability and underfoot protection

2. Know Your Feet

Know Your Ankles

Pronation affects the sideways motion of your foot as it propels the foot forward

ROLL IN (over pronate): Choose shoes with motion control and extra stability

ROLL OUT (under pronate): Choose shoes with cushioning and flexibility

Know Your Arches

The height of your arch can affect the direction your ankles roll (pronation):

  • HIGH: your ankles probably under-pronate
  • FLAT: your ankles probably over-pronate
  • ARC DE TRIUMPH: you are in France 🙂

3. Know Your Environment

Running Surfaces

Like tires, outsoles are designed to accommodate certain surfaces.

I Run On:
  • ROADS: choose shoes that are light, flexible and cushion my feet
  • TRAILS: Choose shoes that offer stability and traction with study outsoles

What Drives You?

Keep track of your speed and distance to determine the lifespan of your running shoes.

The Reason I run is:
  • For fitness, fun or exercise—shoes get minimal usage
  • Increased speed—shoes get extra wear and tear
  • Improved endurance—shoes need to be comfortable for the long haul
  • Triathlete/marathon training—shoes need to be versatile
  • To escape from bears 🙂 —shoes need optional nitrous switch

Is is time for new running shoes?

An average running shoe lasts between 300 and 500 miles, or 3-4 months.

4. Lacing Techniques

Hammer Toes

  • Lifts up toe box to help toes from curling down

Heel Slipping

  • Locks heel into place to reduce blisters caused by excess heel movement.

High Arches

  • Removes pressure points on sensitive nerves on the top of the foot

Cats Cradle 🙂

  • The world record Cat’s Cradle is 21,200 in 21 hours

Did you Know? That plastic thingy on the end of your shoelace is an “aglet.”

5. Know Your Shoes

Tips for trying on running shoes:

  1. A thumbnail’s length of space in the toe box allows room for normal swelling and running downhill.
  2. Try on shoes at the end of the day, when your feet are at the largest.
  3. Use orthodics? Bring them when trying on running shoes.
  4. Get improves cushioning and stability with custom insoles, like Superfeet or Spenco.

6. Know the Numbers

Fast Facts

  • 9.58 seconds: 100-meter world record
  • 3:35:27.2: 50,000 meters walking world record
  • 70-75 mph: by the way, a cheetah can accelerate faster than a Ferrari Testarossa (0-60 in 3 seconds)

Fun Facts

  • Human foot & ankle:
    • 26 bones
    • 33 joints
    • 100+ muscles, ligaments & tendons
  • 10,000 steps a day = 100,000 miles per lifetime (=4x the circumference of the earth!)
  • 250,000 foot sweat glands produce 1/2 pint of sweat per day
  • 10.35 inches: average length of a man’s foot


How To Choose Running Shoes