Running Tips

Ground Up Running

It starts on the ground! For some, a minimalist style running shoe is great; for most, support is a must!  Stop in and see us for a mini-evaluation of your stride.  We will steer you toward a specific type of shoe, be it neutral, supportive or “guidance”, and help nail down the fit.  And don’t forget you can run in a minimalist, or mid-foot strike style in a standard shoe!  Improving your running stride and making running more comfortable can be as simple as focusing on your gait and getting the right-fitting shoe!

Plantar Fasciitis

Heels hurt when you hit the floor in the morning?  Can’t walk barefoot on the beach?  Walk real funny-like when you get up after sitting? You may have plantar fasciitis.  This tissue, that runs between your heel bone and toes, can become inflamed or even tear a bit, and it can be very limiting!

A couple of things that can help:

  • Roll your forefoot and arch on a tennis ball or pop bottle
  • Stretch your calves well and consistently (tight calves pull on your plantar fasciitis tissue).
  • Reassess your running shoes (you may have the wrong fit or shoe type wearing barefoot/minimalist shoes can strain your calves initially).
  • Put a SOLES insole in your shoes and you may feel instant relief.
  • Re-assess your running gait.

Runner’s Warm Up

One of the most important parts of the run – warming up – is also one of the easiest to !  Commit to starting every run with a dynamic warm-up.

Do each of these for 50 feet as you head out on the road or trail:

  • Walk on your toes, then walk on your heels
  • Walk while pulling alternating knees to the chest
  • Do walking lunges
  • Do a straight leg march attempting to touch your toes with your hands
  • Finish with 50 feet of butt kickers

How to Fit a Running Shoe

Some questions to ponder before you buy your next pair- Do you run on trails or the road? How frequently do you plan on running? Do you currently experience knee, hip, or lower back pain while walking?

  • Pronate: As you step down, your arch collapses inward and can’t absorb shock. Try a shoe with stability and motion control.
  • Neutral: You arch does its job by absorbing shock. Try a light-stability or neutral platform shoe.
  • Supinate: You land and run on the outside of your foot. Try a neutral, cushioned shoe.

Ignore shoe sizes- they vary greatly between brands. Lastly, don’t buy your shoes too small! About a thumb’s width of space between the end of your toe and the end of the shoe usually provides a good fit.