Ignore good shoes at your peril

By Dave Spence

Ignore good shoes at your peril. Don't wait to buy a new pair of shoes . Buy them well in advance of the big race so that you can "run in" your shoes.

The definitions and terminology with regard to shoes are listed below to help you understand "shoe talk".

Cushioning (or shock absorption): The ability of a shoe to absorb the impact of foot-strike.

Lateral: Referring to the outer sole of a shoe.

Medial: Referring to the inner (or arch side) of a shoe.

Midsole: The area of the shoe between the upper and the outsole that's primarily responsible for the shoe's cushioning.

Motion control: The ability of a shoe to limit over-pronation.

Outsole: The material usually made of hard carbon rubber on the bottom of most running shoes.

Over-pronation: The excessive inward roll of the foot before toe-off - over-pronation is believed to be the cause of many running injuries.

Post (or medial post): Firmer density of midsole's material added to the inner side of the shoe.

Ride: The ability of a shoe to provide a smooth transfer of a runner's weight from heel-strike to toe-off.

Stability: The ability of a shoe to resist excessive foot motion.

Toe-box: The front portion of a shoe's upper section - a wide toe-box allows plenty of room for the toes to spread.

Upper: The leather or mesh material that encloses the foot. To make it easier for you to narrow your search for the right shoe I have divided shoes into four categories: Stability, motion control, cushioned and lightweight training.

Stability: These shoes offer a good blend of cushioning, medial support and durability. These shoes often often have a medial post or two-density midsole. You should buy these shoes if you are a mid-weight runner who doesn't have any severe motion control problems. Runners with normal arches often do fine in stability shoes.

Motion-control: These are the most rigid, control-oriented running shoes. Designed to limit or slow over-pronation.

They are generally heavier but durable. They may include features such as a medial post, a polyurethane midsole and a carbon rubber outsole. You should buy these shoes if you tend to over-pronate or if you wear orthotics and want a firm midsole or if you are a heavy runner. Runners with flat feet often do best in motion-control shoes.

Cushioned: Shoes that generally have the softest midsoles and the least medial support. Helpful for under-pronators (who have rigid, immobile feet) you should buy these shoes if you are an efficient runner who doesn't over-pronate.

Runners with light arches often do best in cushioned shoes.

Lightweight: Shoes that are a lighter version of standard trainers and are built for fast-pace training or racing.

You buy these shoes if you are a quick, efficient runner who wants a light second shoe for fast-pace training or racing.

Know your foot-type - this will ensure that you buy a shoe with characteristics that match your feet and your bio-mechanical needs. It isn't rocket science, so don't get too scared.

Take the barefoot wet-test:Wet the underside of your foot and stand on a smooth flat surface (bathroom tiled floor) that will leave an imprint of your foot.

The normal foot has a normal-sized arch and leaves an imprint that has a flare but shows the forefoot and heel connected by a wide band.

Runners with a normal foot and normal weight (55-75kgs) are usually considered bio-mechanically efficient and don't require motion-control shoes. Best shoes: Stability shoes with moderate control features such as a two-density midsole.

The flat foot has a low arch and leaves a nearly complete imprint. This usually indicates an over-pronated foot that strikes on the outside of the heel and rolls inward (pronates) excessively. Best shoes: Motion control shoes will control features. Stay away from highly cushioned and curve-lasted shoes that lack stability and control.

Lastly, for best results go to a recognised running shoe shop with knowledgeable shoe sales staff.

Take your old running shoes with you to help the salesman in advising you. Don't buy specials just because they are on a sale.

Week 12 training schedule marathon

Sunday: 25min run 3-5 walk x 4 = 2hr

Monday: Rest

Tuesday: Hill session 30min as per training article

Wednesday: 75min easy (9min run 1min walk x 7) + 5min run

Thursday: 30min easy (9min run 1min walk x 3) 30min

Friday: Rest

Saturday: 5km time trial

Sunday: 90min easy (9min run 1min walk x 9)

Week 12 training schedule half marathon

Sunday: Run 25min walk 3-5min x 3 (90min)

Monday: Rest

Tuesday: 5km time trial

Wednesday: Rest

Thursday: Run 9min walk 1min x 2 (20min)

Friday: Rest

Saturday: Run 9m walk 1min x 4 (40min)

Sunday: Run 25min walk 3-5min x 3 (90min)

Half marathon runners prepare to run 10km race on Sunday, March 5 at CT marathon (Old Mutual)

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