Running Pains

By Ed Martinez

Published in the Fall 2009 issue of MyTekLife Magazine

Do you enjoy running, but often feel aches and pains after your workout? Aches and pains come with the sport, but they can also be a sign of injury.

There are several scenarios that can increase your risk for injury. These include lack of proper stretching, an unbalanced diet and insufficient hydration. You may be also be running on the wrong type of shoes. It used to be that you could just go into a sporting goods store and find a pair of sneakers that fit, and you were good to go. You are probably thinking, well—yeah, that’s what I did, and isn’t that what you are supposed to do? Not exactly! Those days are long gone. Picking the right running shoes has become a science.

You will discover that running shoes come in a variety of types and styles. Manufacturers have made great advancements in shoe technology over the years. These improvements have led to shoes that provide better support, cushioning, motion control, stability and better racing. Will you be running races? Perhaps you will be doing some trail running, or occasional jogging? The choices may seem confusing at first glance, but picking the right shoe to fit your running style means fewer aches and pains—just remember that you place nearly six times your body weight on each foot while running.

The wrong shoe can leave you more susceptible to a variety of injuries. The most common ones include Achilles tendonitis, knee pain, plantar fasciitis and shin splints. When you do find the right shoe, your body will appreciate it and your workouts will be more enjoyable.

Before we get into the shoes, let’s look at the running styles. There are three main categories—pronation, supination and neutral. If your running style causes your ankle to roll inward, you fall into the category of pronation. If your ankle rolls to the outside, you guessed it—supination is your category. If it’s right in the middle, then you are neutral. If you are unsure about your running style, there is a very simple way to determine which category you fall into. To find out, grab a white sheet of paper, put it on a hard-surface floor and wet the bottom of your barefoot with a sponge or a spray bottle. Take one step onto the sheet of paper. If the print made is wide, you are a pronator. A narrow print, or with the middle part missing completely, reveals that you are a supinator. Somewhere in between means you are neutral. There are also several running specialty stores that have shoe-fitting techniques that can help you find the right shoe.

These shops have treadmills available that are hooked up to video cameras and sensors. They can analyze your running style in slow motion and measure the pressure you exert in a normal gait through a pad sensor on the floor. You can even bring your old shoes in so a running expert can analyze your wear pattern to determine the best shoe for your body mechanics. Among the leaders in technical footwear development is ASICS, which has created the Impact Guidance System, or IGS. IGS technology allows the foot to perform in a more natural manner—delivering comfort and performance. ASICS has also come up with SpEVA, a new generation of midsole material, which contains special polymers that provide “bounce back” properties. It contains qualities that break down at a slow rate, increasing durability of the midsole.

Another big player in shoe technology is Saucony, which has developed the GRID system that offers stable and controlled cushioning. The GRID cassette fits into the rear foot section of the midsole; as the impact occurs, the interwoven Hytrel strands bend to the shape of the heel, while the midsole compresses, thus providing cushioning. Saucony has also introduced Arch-Lock technology, which offers better control and support by wrapping the upper area around the mid-foot area and embedding it into the midsole. The strength of the midsole is imparted into the upper part area, ensuring that the foot is held snugly into the shoe.

Before your next run, do yourself a favor and find out which shoe will be best for you. Make sure you keep track of mileage and replace shoes after about 500 miles. You can run with minor aches, but you should never run with persistent pains. If in question, always consult a physician. See you on the roads!