Tips for Marathon Runners - brought to you by Nationwide Better Health by JocelynNationwide_Better_Heal

The most important equipment that you will need when training for the Nationwide Better Health Marathon or ½ Marathon is your shoes! Running shoes are vital to the health of your body during training and it's easier to prevent injury rather than treat it.

 

While buying the proper shoes might be the most important thing you do during your training, it can also be the most confusing, considering the number of shoe styles and models available. It's recommended that you begin a new training plan with a new pair of shoes and that you replace your running shoes every 300-500 miles which can mean multiple pairs of running shoes for high mileage runners. 

 

If you wear your running shoes for something other than running, you may need to replace them even sooner. And remember, just because the out sole of your shoe may not look worn down, once you reach the mileage limit, the internal features of the shoe (cushioning) may already be worn out. Here are a few tips to get you headed in the right direction when choosing the right shoe:

 

Running specialty stores employ knowledgeable experts who will help you determine which types of shoes are most appropriate for you based on your goals, mileage, foot shape, body type and running history. The salespeople will ask you questions like how often you run, what type of surface you run on and about any current or recent injuries that you may be experiencing so be prepared to discuss this during your visit.

 

Bring your current running shoe, socks and any shoe inserts with you to the running specialty store. It will help the salesperson determine what type of runner you are and what type of foot strike you have. The wear patterns on your shoes say a lot about your running style and will help the salesperson determine which types of shoes might be the most appropriate. See number four below for more information about different types of training shoes.

 

Running shoe companies are always updating the external look of the shoe. Don't get caught up in the appearance of the shoe and if it matches your marathon gear. What is most important is how the shoe feels, fits and if it matches your running needs.

 

There are several different types of running shoes that you may consider based on your running style.

·         Stability shoe - Best for runners who need arch support and cushioning in the middle area of the foot for extra durability. A stability shoe will be a little firmer and somewhat rigid.

·         Motion control shoes - Best for runners who need maximum arch and rearfoot support.

·         Cushioned shoe - Best for runners who need maximum midsole cushioning and only minimal arch support. These shoes are the most flexible shoe.

 

 

And finally, take care of your shoes. Running shoes don't need to be clean to be effective! If they get extremely muddy or dirty, you can wipe them down with a damp cloth but don't throw them in the washing machine. This will significantly reduce the life of your shoes! Also, don't run in wet shoes. It breaks down the cushioning much quicker and may cause blisters. Never put your running shoes in the dryer. Instead, try stuffing wet running shoes with newspaper to absorb excess moisture. Finally, it's best to only use your running shoes to run in! Don't wear them to cut the lawn, to go shopping or play tennis in…this will significantly decrease the life of your shoes.

 

Good luck and enjoy the run!