Running commandments by runfar!

I came across this list of running commandments at Runfar’s blog.  I really enjoyed it so I thought I would let you guys in on how cool the list was.

You can see the original post here.

 

 

Running Commandments.  There are 53 so keep on reading down the list.

1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. During group training runs, don’t let anyone run alone.
5. Keep promises, especially ones made to yourself.
6. When doing group runs, start on time no matter who’s missing.
7. The faster you are the less you should talk about your times.
8. Keep a quarter in your pocket. One day you’ll need to call for a ride.
9. Don’t compare yourself to other runners.
10. All runners are equal, some are just faster than others.

Shin splints anyone? Professional advice on shin pain

Image credit: http://www.sfkids.org

I found a really cool blog the other day searching through wordpress.  It is a great shoe blog written  by a Doctor of Podiatry.  It’s called Dr. Jenny Sanders Shoe Blog.  She does great writting regarding proper shoes.  Not just running shoes either, but all types of shoes.

She is a podiatrist who has been practicing in the Financial District of San Francisco since 1990. Here is what she says about herself, “At some point early in my career, I started to realize that many of the foot problems I encountered were directly related to improperly fitting or excessively worn shoes. So, I did what any shoe loving, problem solving, insatiably curious podiatrist would do – I let my patient’s feet and shoes teach and guide me toward a more comprehensive understanding of shoes, feet, fit and how when ignored, almost certainly leads to pain.”

So I asked her to write a guest blog here at run4change because she is a pro. and a lot of you have asked me about shin splints from running and/or walking.  So here it is:

How to buy the right running/walking shoes for your feet

My beloved shoes

For any runner, whether they run 100 miles a week or 5 miles a week, shoes are essential.  It is not just the shoes that are essential either, it is the fit of the shoes and the way the feet that use them work.  I did not know this before.  I just went to the most inexpensive and convenient sporting goods store and purchased some shoes.  This is not a good idea.  I know it seems like it is no big deal, but the heavier you are and the more you run, the more important having the correct shoe is.  It is not like the saying, “if the shoe fits….”  It might fit, but it might cause you heart ache as the minutes turn to miles.

Since I started running, I have went through a couple of different types of shoes.  They all seemed good, but as time went one and I found the best shoe for my foot, I realized that the shoe has a big impact on our entire bodies.  I have found that the improper shoes that I used at first made my hips hurt, my toes black, and my ankles sore.  Now I am in shoe heaven with the pair in the picture.  Here is my advice on how to buy shoes that will make your feet happy.

1. Only go to a specialty running shop that is willing to watch you run or walk.  They will do this via a camera on a treadmill or by watching you run down the parking lot.  This is the essential first step in buying good shoes.  These stores know about running and walking so if you are not a runner, don’t worry about that.  They will still have the knowledge and expertise to help you.
2. Bring in an old wore out pair of shoes when you make your first visit to the above store.  The knowledgeable staff at these types of stores will know right away how your foot works by looking at the wear on your sole.
3. Figure out an estimate of how much you run or walk and let them know up front.  Also let them know about you goals so they can get you a shoe that will grow with you.
4. Make sure they measure your feet and buy at least one size bigger than that.  My toes always turned black after long runs or a marathon.  I even bought shoes that were one size bigger.  I found that my feet grow 2 sizes over a 5 hour period of running.  Account for this. 
5. Ask about their return policy.  Where I buy my shoes, if you don’t like them you can bring them back anytime and they will give you a pair that works.  Make sure you let them know exactly what did not work so you save yourself the hassle of another return.
6. Break them in slowly.  This is more of a function of breaking your feet in slowly, but just use them a little bit at a time for the first week.
7. Don’t use them for more the 500 miles or 6 months.  Shoes break down and they will not support you as intended if you use them when they are wore out.  Some shoes (softer ones like mine) may only last 300 miles.

Here are a couple of links to more expert advice on how to fit and purchase running/walking shoes.

About.com’s how-to buy running shoes

Informative article discussing pronation, fit, and how-to

About.com’s how-to buy the best walking shoes for you