MY COLLEGE TRACK COACH always used to say, “You can’t run fast if you don’t look good!” While he may have simply been referring to our shirts not being tucked in, it does beg the question of whether or not our shoes and apparel really make a notable difference in our performance. Certainly for the sake of comfort, certain running-specific items are now a necessity, such as quality running shoes. As one with 75,000-plus miles on my legs, I can make a compelling personal case for shoes keeping a career going. However, there remains a lot of debate out there on the topic—and a lot of choice. One thing is for sure: We’ve come a long way from Emil Zatopek running repeats through the woods in his combat boots!
Shoes are an extension of your personal biomechanics. While there are a lucky few who have textbook bones and musculature, chances are you don’t. Most runners have at least a couple of minor imperfections that predispose them to injury, like one leg that’s a little longer than the other, a fallen arch, or a weak pelvis. This is where shoes come into play. Getting fitted in the right pair of shoes is as important as training smart and eating right. To help you with the shoe selection process, we will discuss stride biomechanics, foot type, and the various components to look for in a shoe. For the minimalists out there, I’ll dabble in that debate, as well. I’ll also mention some principles for choosing among the colorful displays of apparel that you will find. After reading this chapter, you should be ready to go to your local running specialty store, confer with an expert, and choose the best shoes and apparel for you.
When it comes to selecting the right shoe, several factors must be considered. One is the point of impact between the foot and the ground, referred to as the foot strike. A related consideration is how long your foot stays on the ground during each step. With foot strike, the goal is to be brief enough that braking forces (which slow you down and are jarring to your body) are minimized, but not so brief that the maximal force used to move the body forward is compromised. It may not seem like foot strike could have a significant overall impact on performance, but in the long term, it makes a big difference. Consider this: Over the course of 5 kilometers, a runner finishing in 30 minutes will take a whopping 5,400 steps. By decreasing foot strike time by just 1/100 of a second, he or she would run a whole minute faster over 5 kilometers. Extrapolate that to the half-marathon, and you’re talking about potentially shaving minutes off your time, merely by striking more efficiently.
Though there are certain universal truths concerning foot strike biomechanics, much debate over the ideal place to land still exists, questioning whether the heel, midfoot, or forefoot is best. Studies examining this aspect of running should be read with caution. For every study that comes out saying one thing, another study draws a different conclusion. This area of examination is clearly still open for debate. However, the more information that comes out, the more it appears that foot strike is highly individual to our own biomechanics. One of the more reliable studies, published in the Journal of Strength and Conditioning Research in 2007 (Hasegawa et al., “Footstrike Patters of Runners at the 15-km Point During an Elite-Level Half Marathon,” 21[3]: 888–893), looked at the foot strike patterns of elite runners during a half-marathon race. The results showed that nearly 75 percent of them landed on their heels, while 24 percent landed midfoot, and just 1 percent were forefoot strikers. It should also be noted that 60 percent of the first 50 finishers of the race were midfoot strikers.
Because the research is somewhat unreliable in even categorizing the various types of foot strike, it is more productive to look at the matter in a different way. What I have noticed both anecdotally while working with runners and by studying the emerging research is that where the foot lands, relative to your body weight, is probably more important than what part of the foot is landing. For instance, landing on the heel first isn’t necessarily bad, provided the foot is landing close to a runner’s center of gravity (in other words, underneath him). But if the same runner is landing heel first and his foot is far out in front, then he is overstriding—an underlying cause of many issues and injuries—and probably could benefit from a form fix or a different shoe.
One reason runners overstride is in an attempt to cover more distance with each stride. However, the action is counterproductive because it creates a braking motion and forces your legs to absorb more shock. What happens when people try to lengthen their stride is they just try to throw their leg farther out in front of them. By doing that, they land with their foot way too far in front of their body and land directly on their heel and with their toes way up in the air. This increases the time they are in contact with the ground, and as a consequence their pace also slows. If you focus on landing beneath your center of gravity, you’ll avoid these issues.
While the verdict is still out in the academic world, we recommend simply proceeding with training and not becoming too preoccupied with altering your natural form. There are, however, a couple of practical tips concerning foot strike that may help you run more efficiently. First, as we just suggested, avoid overstriding. Instead of trying to develop monster strides, think about lifting your legs with the quads and pulling the lower leg underneath the quad upon each strike with the ground. This will cause you to land under your center of gravity and on the middle of your foot. The other variable that you can tinker with to develop a more efficient foot strike is posture. When you hear a coach tell a runner to “run tall,” that means keeping the shoulders pulled back, with a slight bend at the waist; avoid slouching your shoulders, and view your entire torso up to your head as a single lever. The slight forward lean will keep you from overdoing posture and ending up looking like a drum major in a marching band. Remember, your pelvis should be beneath your center of gravity, and your feet striking under you, with neither out in front of your body.
In addition to the way you strike the ground with each step, the actual shape of your feet should play a role in your shoe selection process. Among the many shapes and sizes of human beings, three major foot types come to the forefront: those with flat arches, high arches, and medium arches. Through coaching and working at the Hansons Running Shops, we have found that the flat foot, although not the most common, is definitely the most troublesome. In addition to having a flatter arch, flat feet are often accompanied by ankles that lean inward toward one another. When running, individuals with this foot type tend to land on the outsides of their feet, and as they proceed through the foot strike, the foot and ankle roll inward, also referred to as overpronation. Some amount of pronation is normal as the foot naturally rolls inward, providing shock attenuation and giving the body leverage to push off from the ground, but a flat-footed runner who overpronates, or rolls inward too much, tends to experience an increase in certain overuse injuries. The main problem is that this runner’s feet tend to be too flexible, cushioning the blow of the foot slamming into the ground but also providing little leverage to carry the body through the striking motion to assist in pushing off from that step. This excessive motion leads to a host of rotational forces applied to the foot, ankle, shin, and knee, creating issues like tendinitis, plantar fasciitis, and Achilles tendinitis. As you may have guessed, this foot type requires a very specific shoe to alleviate these problems and allow for normal running.
The second type of foot is one that has a high arch, which is, unsurprisingly, the exact opposite of the flat foot. A runner with this foot type also lands on the outside of the foot but remains there all the way through toe-off (the point at which the toes propel the runner forward as the foot is pushed off from the ground). While the flat foot offers great natural cushioning but is a poor lever for pushing off, the reverse is true for the high-arched foot. Along with high arches comes inflexibility, so the feet are unable to do a good job of absorbing the forces that running imposes on the body. All the weight is put on the outside of the foot during ground contact; as a result, even the toe-off is somewhat limited because it can’t take full advantage of the big toe to push off. Ironically, this motion, called underpronation or supination, can lead to some of the same injuries as overpronation but for different reasons. While rotational forces tend to be the cause of injuries in flat-footed runners, poor shock absorption is the plight of supinators. In addition, this foot type may lead to a greater number of issues with the iliotibial band, the long band of tissue that stretches from the pelvis down to the knee joint.
The third foot type is somewhere in the middle, with a medium (neutral) arch. Although it is often labeled as “normal,” that is not to say it is the most common. In fact, it is the least common. The lucky runner with this foot type will have a foot strike that likely begins at the middle to the outside of the heel and then gently rolls to the middle of the foot, continuing to use the leverage of the big toe, therefore maximizing toe-off. Although the biomechanics may be better, a medium-arched runner still runs the risk of injury by running in a shoe that is too supportive or not supportive enough. As we have alluded, each biomechanical difference comes with its own set of unique challenges, making it particularly important to choose a shoe that is made for your arch type. For a completely accurate assessment of your foot type and accompanying shoe category, seek out advice from a professional at a running specialty store or from a gait analysis expert. You can do tests at home to determine your foot type, such as a simple wet test, but they don’t always guarantee a proper shoe prescription. The wet test is simply stepping on a dry towel with your wet feet. The impression that your foot leaves will give you an indiciation of your arch height or type. When choosing a shoe, it is important not only to consider your foot type but also to understand the motion of your feet when running, as well as other biomechanical issues.
Remember that we all have physiological imperfections. Being biomechanically, anatomically, and genetically blessed is a rarity, even at the elite level. I recently saw a picture that featured several elite American 10K runners. It showed their 10K times and photos of their footstrikes. I didn’t see one that would be considered biomechanically perfect. So the real question is whether what you are currently doing is keeping you healthy and running pain free. If not, you must decide whether or not you can address the issue with an appropriate shoe.
To understand what type of shoe may be best for your feet, you should be familiar with the various components that make up running-specific footwear. The main pieces are the outsole, midsole, last, heel counter, and upper.
Let’s start at the bottom with the outsole of a shoe, also known as the tread. Until recently, the outsole did little more than provide traction, with the only variation existing in the type of rubber used. Now, however, there are a growing number of technologies used for outsoles. Instead of one piece of rubber, the outsoles are often broken into pods for the heel and forefoot, which saves weight. Also, rather than rubber, today’s companies are relying on new materials, like silica, which are said to provide better traction in wet conditions, as well as being more environmentally friendly. Outsole technology has also improved in terms of the general wear of the shoe, meaning you can get more miles out of a pair of shoes. In fact, for most runners, the midsole breaks down well before the outsole.
The midsole is where most of the action occurs from a biomechanical standpoint. In recent years, once-popular midsole materials, like ethyl vinyl acetate (EVA) and air pockets, have been replaced with new technologies that are more resilient, lighter, and biodegradable. Cushioning technology has also improved, allowing the shoes to absorb forces more readily and last up to 15 percent longer.
While all midsoles contain cushioning, the amount of support varies. Depending on how much stability a runner needs, some shoes contain a denser midsole to provide more support, including dual-density and tri-density materials. This type of midsole helps to keep an overpronating foot in a more neutral position, but it also adds weight to the shoe. Different shoe models contain varying amounts of these materials, leading to a wide variety of stability and weight options. To spot a shoe that contains a denser midsole, look for a gray area that constitutes part of the medial side (inside) of the midsole. Other pieces are sometimes added for extra support, such as roll bars, which make for an even stiffer shoe. The more a person pronates, the more he or she will need these extra components.
When you buy a good pair of running shoes, the midsole is where your money is going. Instead of looking at the tread to determine whether your shoes need to be replaced, it is more important to consider the number of miles you’ve run in the shoe and the wear and tear on the midsole (average life expectancy is 300–500 miles). Despite all the technological advances, shoes still break down, and as soon as the midsole is past its prime, you’re at risk for injury.
The last is the actual shape of the shoe. There are three basic lasts: straight, curved, and semicurved. Each of these varieties is correlated with a different foot type to control motion optimally. For instance, a straight last is the best foundation for an overpronating runner because it helps control the excessive inward rolling that characterizes the motion of a flat-footed runner, also providing for better toe-off. The curved last offers the opposite of the straight last; instead of being symmetrical, it is markedly curved along the medial side of the shoe where the arch sits. A curved last is built for supinators to help deal with the poor natural cushioning by promoting a slight inward roll. Finally, the semicurved last can be considered a hybrid between the curved and straight varieties; it is tailored to runners with a medium (neutral) arch, allowing for natural pronation.
You can’t see the heel counter, which is a unit that hugs the heel to minimize motion in the ankle. Because some runners need this type of control and others don’t, there are varying levels of heel counter stability, with the most flexible shoes having no heel counter at all.
The lightweight material that covers the top of the foot is known as the upper. Usually made of a highly breathable nylon mesh, the upper permits sweat and water to be wicked away from the feet, keeping them cool and dry. If you live in a cold-weather state, there are uppers that provide more weather-resistant capabilities to keep snow and slush out of the shoe. You’ll also notice the various lacing patterns of different uppers; many of the newest versions help to hug the arch and provide a bit of extra support.
Despite the seemingly endless array of options, running shoes fall into specific categories. Just as there are three foot types, there are three main classes of shoes. Even so, there are many shades of gray, recently making way for a fourth, and perhaps a fifth, category. We will discuss the following shoe types: motion control, neutral, stability, lightweight, and minimalist.
This shoe is designed for the flattest of feet. A typical motion-control shoe is built atop a straight last and has a dual-density midsole from the heel to beyond the arch, a plastic roll bar in the heel and arch, and a stiff heel counter. With all the extras, these shoes aren’t your lightest option, but they are good at their main job, which is to prevent overpronation.
These shoes are best suited for a runner who has high arches. They are built on a curved last with loads of cushioning, no dual-density midsole materials, and a minimal heel counter. The goal of this type of footwear is to provide cushioning and flexibility without tipping the scales.
The stability category is for neutral and mildly overpronating “normal” runners. The last is typically semicurved, with some dual-density midsole technology, a flexible forefoot, ample cushioning, and a mild heel counter. This type of shoe provides a nice middle-of-the-road option for a runner who needs a slight amount of support without sacrificing cushioning.
While lightweight shoes have been around for a long time, they are becoming increasingly mainstream, falling somewhere between a regular running shoe and a racing flat. They are akin to a lightweight version of a neutral shoe, with certain exceptions that include supportive features. For most runners, they shouldn’t be worn exclusively in training. From a practical standpoint, they just won’t last very long. Lightweight means less material, which translates into decreased durability, support, and cushioning. For these reasons, the average runner will likely prefer a more substantial shoe. Lightweight shoes are, however, a good option for certain runners to wear for specific SOS workouts, especially speed and strength work. Racing flats are a subcategory of lightweight shoes. For the same reasons already stated, they should be used only in certain circumstances, like racing! They tend to have even less material and have a life expectancy of about 100–150 miles.
Because minimalist footwear has opened the floodgates to much controversy, it is worth spending a little time explaining the debate so you can decide if you want to try a shoe from this fast-growing category. Minimalist footwear offers little if any cushioning or true protection for the feet, allowing you to feel as if you’re running barefoot. While this type of footwear has gained plenty of notoriety in recent years, the recommendations on wearing minimalist shoes have aroused much argument. From Olympic coaches to weekend warriors, it seems that everyone has an opinion. Initially, the Hansons wouldn’t sell the trend-driven minimalist models, not so much because they thought the shoes were simply a fad but mainly because people just aren’t very good at following directions. Consumers wanted these shoes because they were light, fashionable, and the new cool thing. Although the box usually gives specific instructions to begin using the shoes very gradually, people would lace them up and head out for 5 miles right off the bat. After a week of running in the minimalist shoes, they’d end up injured without understanding why.
Today it is impossible to ignore the minimalist movement, and most running specialty stores, including Hansons Running Shops, stock at least a couple of models. To help you decide if such a shoe is right for you, let’s take a serious look at the origins as well as the pros and cons of minimalism. First, it is important to understand the premise of minimalism, which includes two basic ideas: (1) You should wear the least amount of shoe that you can tolerate without getting hurt, and (2) by wearing less shoe, you strengthen the feet and improve your running stride. Minimalist advocates often argue that our ancestors were made to run barefoot, so we should get back to basics and do the same. The key word here is “ancestors.” These folks didn’t wear shoes for 20 years and then decide to go run barefoot for a 10-miler. Living in a world much different from that of our Paleolithic forefathers and foremothers, we wear shoes from the time we are very young, so a transition from wearing shoes to going barefoot is necessary. Most proponents of minimalism suggest taking a gradual approach to decreasing the amount of shoe over the course of several months. If you are wearing a stability model, for instance, you should not go directly to a minimalist shoe but perhaps transition with a lightweight trainer before moving to the minimalist or “barefoot” footwear. This allows the bones and soft tissues to gradually adjust to the minimalist footwear. Even after you have fully transitioned, we don’t recommend wearing this type of shoe every day for regular training; instead, think of it as a training supplement to be worn periodically.
Another argument supplied by the minimalist movement states that running in less of a shoe helps strengthen your feet. While not many will argue against this notion, the idea should be approached with prudence. For those of you who have run in racing flats or track spikes, or even done speed work, think about how sore your calves are the following day. Running in minimalist shoes elicits similar strain and resulting fatigue and soreness. Now imagine that you place this same stress on the calves day after day by continuing to wear this type of footwear. How long would you guess it would take before injuries arise? The current research says about two weeks (Lieberman et al., “Foot Strike Patterns and Collision Forces in Habitually Barefoot Versus Shod Runners,” Nature 463 [January 28, 2010]: 531–535). The point is that most people don’t take the time to safely transition from regular shoes to minimalist footwear, causing a seemingly endless list of problems.
The final contention made by minimalist supporters is that wearing less of a shoe will improve running form, the goal being to encourage forefoot or midfoot striking over heel striking. The basic thought is that landing on the midfoot reduces impact forces, diminishing not only the risk of injury but also the need for shoe cushioning. Studies have shown that barefoot runners who land on the forefoot display significantly lower impact forces than runners who wear shoes and land on their heels. This information is certainly interesting; nevertheless, the available research on the subject is limited, making it important to dissect each new study. The primary findings of current research are that runners who are accustomed to running barefoot or in minimalist shoes usually land on the midfoot and forefoot. They also tend to land with significantly lower impact force than a runner wearing shoes. On the other hand, runners who aren’t adapted to running barefoot or in minimalist footwear will most likely land on their heels when they take off their shoes. The result of this is a landing force that is nearly seven times greater than when landing on the heel while wearing shoes. For many runners, it’s best to stick with their normal shoes (ibid.).
One of the main arguments against wearing shoes is that they don’t reduce the risk of injury. It is true that the injury rate of runners has hovered around 70 percent for the last four decades. However, the statistics potentially offer alternate explanations that don’t involve the issue of footwear. According to Running USA, the number of half-marathon finishers went from 612,000 people in 2004 to more than 1.6 million in 2011! Along with that, given the general trends in obesity, one could assume that the weight of the average endurance runner has also increased. Simply put, a far wider range of the overall population spectrum is running half-marathons than ever before, which means that more injuries are bound to happen. It is safe to postulate that, perhaps, traditional running shoes and the new technologies introduced over the years have actually helped keep more runners healthy, rather than the opposite. There is simply no way of knowing with certainty, but this is what many coaches believe.
In deciding what is best for you as a runner, consider the research along with your own biomechanics and injury history. Minimalist running will work for some, but not for others. If you want to try it, be patient and allow yourself a considerable amount of time to make the transition, especially if you are running high mileage. Using this footwear will require a significant reduction in your training, so experimenting with it at the beginning of a training cycle isn’t a good idea. Our suggestion is first to wear something like a lightweight trainer for SOS workouts (other than long runs) and regular trainers the other days to see how your body responds. As always, pay attention to what your body is telling you, read the research for yourself, and ignore ostentatious claims made by the media.
One of the most common questions runners ask about shoes relates to price. Indeed, not all shoes are created equal. As in buying a car, the more features you want or need, the more you’re going to pay. Remember, however, that shoe type, not cost, should guide your decision; the most expensive shoe is not necessarily the best one for you. When you head to the store, be sure to consider your specific needs and make an informed decision. There are three basic price points: entry-level, midgrade, and high-end.
Your cheapest option, these shoes offer the basics but not much else. They are great for someone just getting into the sport, especially those who aren’t even sure they’ll continue running. Most entry-level shoes are made with cushioning in the heel but not in the forefoot. They are noticeably less responsive and just don’t feel as comfortable as high-end models. Even so, these shoes are reliable and well constructed, and they get the job done. They will also be the cheapest way to get out of a running shop. While even less expensive running shoes can be found at department stores, we never recommend choosing anything below this category.
The most popular price point among running shoes, models that fall into this category offer the basics, plus a few extras like full-length cushioning, better midsole material, a more responsive feel, and an enhanced overall fit. A blend of luxury and functionality, this category of shoe will be able to withstand a few more miles than the entry-level shoes.
Shoes in this category have all the bells and whistles in terms of the latest technology, whether you need them or not, and are often a company’s “premier” model. You may get a little more wear out of these shoes, but runners need to weigh whether the higher price tag is worth it for their individual needs.
With a firm understanding of the various types of running shoes on the market, you are now ready to move forward with selecting a pair that is right for you. The most important step you can take is to go to a running specialty store rather than making a purchase at an online superstore. While some get lucky selecting shoes off the Internet, you are far more likely to get the right fit if you have a knowledgeable employee assist you with the fitting process. Selecting the right shoes is like putting together the pieces of a puzzle; a well-trained employee will help you find the missing pieces and make a good choice. When you go to the store, be sure to bring along your old running shoes and come ready to answer questions about your training and past running experience, such as:
// “Have you had any injuries?”
// “How did you last shoes treat you?”
// “Have you been fitted for running shoes before?”
Next, a running shop specialist is likely to examine the wear pattern on the bottom of your old shoes to get a general idea of how you strike the ground. For instance, if you tend to grind down the entire medial (inside) side of the tread, you’re most likely overpronating and need more support than that shoe offers. Conversely, if the outside edge is worn, you’re probably supinating and need less support and more cushioning. If your wear pattern is even, you’re likely already in the correct shoe category. It is important to keep in mind that this isn’t an exact science. If you’ve gone through 10 versions of the same model and haven’t had any issues with injuries, stick with what you know works for you, regardless of wear pattern.
In most running specialty shops, the employee will also ask to observe your gait. Many running establishments have treadmills and cameras that capture images of the motion of your feet during walking and running. When the images are slowed down on the screen, you can see exactly how you are striking. Even without such technology, an experienced employee can watch you walk or run and get a good idea of what type of shoe you should wear. If you’re looking to go a step beyond, you can visit a sports performance lab and get a gait analysis with the use of special software for a reasonable fee. Another new technology that is becoming more popular is a basic force pad that the runner stands on without shoes. This force, or pressure, pad shows the outline of the foot and gives a fairly accurate idea of arch type. It also shows where you place the most pressure, which can help determine where you might need more cushioning and whether you need any stability in the shoes. You also usually receive a printout of your foot scan, along with recommendations on shoe type.
Once you are presented with several options of shoes that are appropriate for your feet, the responsibility is on you to decide which pair is the most comfortable. Be sure to select the right size; just because your dress shoes are a size 9, don’t assume your running shoes will be the same. When you put the shoes on, consider these factors:
HEEL // The heel should provide a snug fit, preventing any slippage.
TOE BOX // There should be a bit of room in the toe box in terms of both length and width. Your toes should have room to splay out and push off when you’re running, but you don’t want so much room that your feet slide around.
TIMING // If you can arrange it, go to the store around the same time of day you’d normally run, because your feet swell throughout the day. What feels like the right size in the morning can be too tight after a day spent on your feet.
The final decision usually comes down to how the shoe fits your feet. When given three shoes from the same category and price range, it is likely any of them will do the job. Choose the one that feels the best. Remember to select your shoes based on function, not fashion. By understanding foot types and shoe categories, and by working with a knowledgeable employee at a running specialty store, you’ll end up with a pair of shoes that will serve you well during your training.
We have found that most runners who are new to our training programs assume they can purchase a new pair of shoes at the beginning of training and wear them all the way through race day. The flaw in this reasoning is made apparent when the runner realizes that a pair of shoes can carry a person for only 300–500 miles, depending on the shoe, body type, and running style. The Beginner Program has you running a total of about 640 miles over 18 weeks of training, putting anyone who uses that plan well beyond the expiration date. In reality, you will need two pairs to get you through training and the race itself. While a lucky few may be able to make it through training without swapping out their shoes, the large majority of runners will find new injuries pop up as their shoes age. It may be your shins, your knees, or the bottoms of your feet because, when a shoe breaks down, you lose the intended support and cushioning. Without those features, you expose yourself to the common injuries that occur with your particular foot type.
In most cases, we suggest getting fit for one pair, trying them out for a few weeks, and then deciding whether to purchase an identical pair or a different model. If you end up loving the first pair you bought, make sure that the model hasn’t changed when you go to buy the next pair. Although the name may be the same, models can differ from one season to the next, bringing along significant issues with fit that may not jibe with your preferences and overall comfort.
Your first run in a new pair of shoes most certainly should not be on race day, advice that is echoed in every running shop and by every coach across the country. Most shoes are ready to be worn right out of the box, requiring little to no break-in time, but it is important to make sure that the specific pair of shoes you’ll be wearing for your 13.1-mile race will be comfortable. While you could wear multiple pairs of the same model with no problems, you still need to give your body time to adjust to the new shoe. If you think about it, it makes perfect sense. As a shoe slowly breaks down, your foot adjusts to its slightly changing makeup. However, when you lace up that brand-new pair right off the store shelves, your feet have to make an immediate adjustment to the more substantial thickness of the midsole and the shape of the upper. This goes for runners who wear orthotics too. Just as your feet need to adapt to the new shoe, so do your inserts. The shoes you race in should have enough mileage to feel familiar, but not so many miles that they are beginning to break down. For most runners, this falls between 50 and 100 miles, meaning two to three weeks before the race.
When selecting a race day shoe, most runners will choose a model in which they can also log plenty of training miles, although some runners look for a lighter shoe for race day. When deciding whether or not to lighten up for the big day, consider that you’re going to be on your feet for a long time, longer than for any of your training runs. That means your feet are going to swell and may be in need of a slightly bulkier shoe that has adequate cushioning to take the brunt of the force upon each foot strike. Keep in mind that racing flats are lighter because they lack cushioning and support. Because fatigue will have a detrimental effect on running mechanics and running economy, you become more susceptible to injury as you tire. We ask most runners considering flats, “Why sacrifice a couple of ounces that may ultimately take a toll on your biomechanics?”
So when is a good time to wear flats? The more competitive you are, the more you should consider wearing flats. If you already do your SOS days in a lightweight trainer, minimalist shoe, or racing flat, then you could certainly entertain the idea of wearing a flat on race day. When it comes to making this decision, however, recognize that you will be trading the comfort and security of cushioning and stability for a lighter weight. Some runners really need that extra cushioning and support, especially during the later stages of the race. If you are in this camp but are still interested in going lighter, consider the lightweight trainer category. In recent years these types of shoes have emerged as a great transitional option between a regular training shoe and a racing flat. They aren’t as substantial as your everyday training shoe, but they will offer enough support and cushioning for limited use, like a half-marathon. This would allow you to save a couple of ounces of shoe weight without running the risk of injury.
In my experience, I have found that running in regular training shoes works for most of my daily runs. However, for the long runs when I’m looking to pick up the pace, I often choose lighter-weight, more flexible shoes that still support my low arches. It isn’t much, but that decreased weight makes me feel faster, while the shoes still offer the protection I need to keep me from getting injured, especially because I wear them only for certain workouts. If you decide to purchase a second pair of lightweight trainers, be sure to wear them for a few workouts before racing in them so you will know whether they will work for the big day.
While apparel and accessories are also important to half-marathon training, this is simply too vast a category for the focus of this book. What you wear on race day will depend on both weather and what you have worn in training. For instance, a running cap may be a perfect accessory for a rainy, cool race in March; in July, it may do nothing but trap heat. The following are some basic guidelines to keep in mind when choosing your ensemble:
AVOID COTTON // Don’t wear any cotton socks, shorts, pants, or shirts. Instead of helping to wick moisture and heat away from your body, cotton traps heat and absorbs sweat, creating a humid environment close to your skin. This can lead to both chafing and blisters.
DRESS DOWN // Pretend it’s 20 degrees warmer than it actually is when choosing your outfit. If it’s 40 degrees outside, dress like it is 60. You will be chilly the first mile, but once you start generating heat, you will warm up quickly.
CONSIDER COST // Consider cost per wear when purchasing running clothing. It’s not about the initial investment, but rather how much wear you are going to get out of it. Good running apparel can be pricey, but it is quite durable and should last several seasons.
TRY IT ON // Seams can rub, shorts can ride up, shirts can feel too baggy or too tight. When you find what you want to wear on race day, be sure to try it on and see how it fits and feels.
A recent trend in running apparel is compression-based socks and tights. There are a couple of theories regarding this technology. First, some contend that compression apparel can improve race day performance by increasing venous return and thus by-product (lactate) clearance. In theory, this would improve performance because you are able to run at a harder pace while still ridding your body of the stuff that causes you to slow down. Proponents of compression also point to its potential role in reducing delayed onset muscle soreness (DOMS) and thereby decreasing recovery time after hard training and racing. On the flip side, a recent article concluded that compression feels good but doesn’t help the veins in the lower leg do their job any better. In fact, it was argued that post-run compression can lead to deep vein thrombosis (DVT) or a blood clot.
Because this type of apparel and the accompanying research are so new, the jury is still out on its effectiveness. Whatever you choose to wear on race day, make sure you have taken it for a few test runs first. Ideally, wear the outfit on a longer run so you know that with time and increased sweat output, the materials won’t cause you any problems. After all the hard training you’ve put in, you really don’t want to have a wardrobe malfunction on the big day.