iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC
iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB
iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB
iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk , Calgary, AB
iRun but not enough – Michael Shaw , New Westminister, BC
iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB
iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON
iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON
iRun therefore I am – Duncan Walsh , Nottingham, UK
iRun because I live – Georges Schneller , Laval, QC
iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC
iRun for overall wellbeing – Trish McCourt , Halifax, NS
iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie , St-Antoine, NB
iRun because it makes me feel powerful – Carlene Paquette , Carp, ON
iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON
iRun because it’s in me – Michael Foley , Stittsville, ON
iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON
iRun for me – Kiza Francis , Ottawa,ON
iRun to prove to myself I can – Lesley McGougan , Brampton, ON
iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON
iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC
iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON
iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON
iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON
iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON
iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON
iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia
iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland
iRun because endorphins are free – Cassandra Chouinard , Ontario
iRun because somebody once told me I couldn’t – Heidi Abbey-Der , Saskatchewan
iRun because couch potatoes die young – Cathy Andrew , Ontario
iRun because it’s cheaper than therapy – Leah Boulter , Alberta
iRun because I like buying running clothes – Pamela Blaikie , Ontario
iRun slowly! – Jason Hoffman , Manitoba
iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia
iRun because I learn more about who I am with every km – Steph Mansell , Quebec
iRun because iEat – Sherry Maligaspe , British Columbia
iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu , Ontario
iRun because the wall is meant to be broken – Jonathan Bird , Ontario
iRun because it has saved my life – John Marshall , Alberta
iRun for the challenge to go faster and farther – Steven Matejka , Alberta
iRun to my happy place and some days it’s very – Doreen May , Alberta
iRun because food tastes better afterwards – Patrick Houston , Alberta
iRun because I can’t dance – Mario Javier , Ontario
iRun so I don’t say never ever again – Linda Klaric , Manitoba
iRun because it makes me whole – Denis Ladouceur , Quebec
iRun because it gets my husband out there – Tricia LaLonde , Alberta
iRun away from the negative and towards the positive – Teri Lepard , Alberta
iRun because running is like breathing to – Stephanie McEvoy , Ontario
iRun because I love the solitude – Janene Tailleur , British Columbia
iRun for the moment when both feet are off the ground – Catherine Anderson , British Columbia
iRun to someday win the race – Lindy Dunlop , Yukon
iRun to stay ahead of the weight gain – Myra Abstreiter , Alberta
iRun because otherwise I’m grumpy – Alexandre Charest , Quebec
iRun because I get foot rubs afterward – Kate Howerton , British Columbia
iRun because iLoves my man – Beverly Huang , Alberta
iRun because not everyone can – Olivia Harvey , New Brunswick
iRun to get to know myself, my strength and my spirit – Lisa Groulx , Ontario
iRun whenever I feel the need to escape – Iona Hillis , Ontario
iRun because it’s like flying, only lower – Glenn Johnson , Ontario
iRun because it makes me feel powerful – Sarah Kallaghan , Alberta
iRun because I’ve lost 80 lbs and running has become fun – Cheryl Kelly , Ontario
iRun because there is no finish line – Claire Kilgour , Ontario
iRun so my daughters know that they can, too – Shelley Kirkpatrick , New Brunswick
iRun because it reminds me of how strong I can be – Monique Lavoie , Ontario
iRun because it’s a great way to see the world – Sherry Mahoney , British Columbia
iRun because my heart tells me to – William Martin , Manitoba
iRun to prove to them that iCan – Catherine Smith , Manitoba
iRun because it’s fun when it’s done – Sue Matte , Ontario
iRun because I am not as clumsy I thought I was – Hanna Baer , Quebec
iRun see where my feet will take me today – Megan Dolinskas , New York
iRun for the cool t-shirts! – Pina Bevilacqua , Ontario
iRun because I want to be a role model for our six kids – Catherine Empey , British Columbia
iRun to inspire my kids to try – Glen Johnston , Nunavut
iRun so I can eat ice cream – Sandy Bolan , Ontario
iRun because I want to live to be 100! – Colette DeJean , Ontario
iRun for health, iRun for life – Pat Cheung , British Columbia
iRun because it gives my day a boost of energy – Sara Campbell , Nova Scotia
iRun because it’s better than almost everything else – Nathan Carey , Ontario
iRun at 50 years old because at 43 I couldn’t – Peter Cicalo , Ontario
iRun iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia
iRun iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland
iRun iRun because endorphins are free – Cassandra Chouinard , Ontario
iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der , Saskatchewan
iRun iRun because couch potatoes die young – Cathy Andrew , Ontario
iRun iRun because it's cheaper than therapy – Leah Boulter , Alberta
iRun iRun because I like buying running clothes – Pamela Blaikie , Ontario
iRun iRun slowly! – Jason Hoffman , Manitoba
iRun iRun because iEat – Sherry Maligaspe , British Columbia
iRun iRun because I learn more about who I am with every km – Steph Mansell , Quebec
iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia
iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo , Ontario
iRun iRun because it's better than almost everything else – Nathan Carey , Ontario
iRun iRun for my heart, so it runs for me! – Cathy Brzoza , British Columbia
iRun iRun to inspire my children! – Wendy Bowen , Manitoba
iRun iRun because it sure beats the bus – Robin Robbins , Alberta
iRun iRun for the challenge and to remember to fully live – Pascale Synnott , Québec
iRun iRun to kickstart my day – Sharon Strueby , Saskatchewan
iRun iRun for me! – Judi Wearing , Saskatchewan
iRun iRun because it's a great stress release – Brooke McKenzie , Yukon
iRun iRun because i love to – Mirella Petriello , Ontario
iRun iRun because it helps me see things more clearly – Jennifer Pitts , Ontario
iRun iRun to eat – Maureen Tritscher , Alberta
iRun iRun to correct years of sedentary living! – Mike Scott , Ontario
iRun iRun away from the abyss – Charlene Thomas , Ontario
iRun iRun all the livelong day – Pierre Saint-Laurent , Québec
iRun iRun to challenge my perceived limitations – Cassandra Williams , Ontario
iRun iRun to maintain a strong physical and mental state – Tammy Rainville , Ontario
iRun iRun so that I can live longer and stronger – Derek MacPhail , Ontario
iRun iRun to feel great – Kathryn Rachar , Saskatchewan
iRun iRun because I like to be healthy – Melanie Oickle , New Brunswick
iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra , Ontario
iRun iRun for the fresh air and adrenalin – Charlyn McGregor , Saskatchewan
iRun iRun for the individual pursuit – Robert Pelletier , New Brunswick
iRun iRun to satisfy the irresistible urge – Tim Nixon , British Columbia
iRun iRun because I love the sense of accomplishment – Amber Moase , Nova Scotia
iRun iRun to challenge my mind, body and soul – Sonia Mendes , Ontario
iRun iRun because walking is too slow – Barry Knapp , Ontario
 
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March 2010 Back to Table of Contents Choosing Shoes, SimplifiedAt some point, I think most of us have walked into a shoe store and felt overwhelmed by hundreds of choices on the wall—so much so that we feel baffled by where to even start. To add to the confusion, we’ve all heard stories from friends about what shoes have been the best for them, or read a shoe review listing the latest and greatest shoes. But what’s the best shoe for you? Figuring this out can be a lot easier than you might think — if you know how to simplify the selection process. The goal of motion control shoes is—you guessed it—to control motion. You’ll notice when you look at a wall of running shoes, many of them will have a grey-coloured material running along the medial side of the shoe’s midsole (see diagram) called a post. A post is a higher-density midsole material which helps to prevent the foot from over-pronating, or rolling excessively towards the medial side of the shoe. (Mizuno uses a system called the Wave Plate, which is a slightly different way of doing the same thing.) You’ll also notice that different posts have different lengths and densities—which is to say there are more grey areas on some shoes than others. This determines the level of motion control. Mild motion control shoes have a small post; moderate motion control shoes have a medium-length post and maximum motion control shoes having a very long post. Neutral shoes don’t have a post — hence no grey areas— and are meant for a runner/walker who doesn’t over-pronate excessively. There are certainly other features that make shoes more or less supportive, but the level of posting provides a great starting point. You’ll also benefit from knowing your support category when you go back to purchase a new pair of shoes. One of the greatest runner pet peeves is to find that perfect shoe, only to go back to get a new pair and find out that its been discontinued or the new version has been changed and doesn’t fit anymore. Instead of having to start the selection process all over again, just stay within your support category and try on a few other brands until you find the one that fits the best. Often our shoe selection is guided by someone watching us walk briefly up and down a hallway or by looking at the bottom of our shoes for wear. Although both of these methods can be effective, they also have their limitations. First of all, things can change dramatically when we run rather than walk. Running creates two to three times our bodyweight pounding down on our feet, and this can change both the hip, knee and shin angles above the feet, as well as the degree of pronation in the feet themselves. The limitation of looking at the bottom of old shoes for wear is that outsole materials these days are made of very durable materials and runners will often change their shoes quite frequently, which together drastically decrease the amount of wear seen. In order to get a good indicator of your support category, the best way to check your old shoes is to sit them on a table and look at the shoe from behind (see figure 2). By checking your shoes for excessive or unusual wear and having a knowledgeable salesperson watch you run in your new shoes, most of us will be put in the proper support category. However, if injuries or problems with fitting continue, a professional gait analysis where your shoes are checked can eliminate the confusion once and for all. How do you know if your shoes are too big or too small? Blistering, black toe nails and other foot pain can all be indicators of improperly fitted shoes. Try on shoes at the end of the day to allow for foot expansion. The general “rule of thumb” for length is to have about a quarter to a half thumbnail from the end of your biggest toe to the end of the shoe when standing in your new shoes. Everyone will be a little different in terms of how they like their shoes to fit, so try the “rule of thumb” method when picking your first pair—or if encountering any of the above problems—and then tweak things a bit if necessary with subsequent pairs. Once you’ve had a few pairs, you’ll know what type of fit works best for you. Take your actual size with a grain of salt as numbers can vary substantially from one company to the next, and at times even within the same brand depending on the model of shoe. In addition, many of the running shoe companies make their shoes in various widths so don’t be afraid to use them. Running shoes will very rarely ‘break in’ so try to ensure a good fit right from day one! There are a number of different lacing methods that can be used to customize the fit of your shoes and ensure a proper fit. The following are two common lacing techniques that can be very helpful. For more techniques see www.fieggen.com/shoelace/lacingmethods. Many shoe companies include trail runners in their line of running shoes. Features of trail running shoes often include a more reinforced upper for durability, a denser midsole material in order to prevent feeling all the rocks and roots, and a more rugged outsole material for better traction. There is certainly some merit to switching to a trail shoe if durability, traction or sensitivity is an issue. Otherwise, stick to your regular runners and enjoy the trails! There is certainly a lot of discussion these days about the merits of running barefoot or with minimalist running shoes. Proponents of this will often mention tribes in South America and Africa who run barefoot with very few injuries while running large distances each day. Although this is true, for most of us it's not usually as simple as ditching our regular running shoes, and heading out the door barefoot or in a pair of minimalist shoes. For many of us, work requires us to sit for long periods of time, which can cause certain muscles to shorten and tighten. This, along with strength imbalances and genetic disposition (such as fallen arches) can mean the transition to simplified running may take much more work. However, for those willing to put in the time and effort to improve flexibility, strength and technique there is certainly merit to adapting this style of running (to improve both efficiency and help to reduce risk of injury). That being said, for many runners being in the proper motion control level of footwear can be the solution to being injury free. As well, it can also help transition those looking into working towards a more simplistic approach to their running. |
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