Training for the Comrades 2006

August 2005 training programme. Let's go out and buy new running shoes

Between now and the end of the year is an ideal time for new runners to take up running. While it is currently still a little cold in the early mornings when most runners are out training, very soon it will be ideal weather for running and I would encourage new runners to start now. I will be focussing the next few month's articles on advise for the beginner runner, but I'm sure the regular runner can learn a lot from the basic advise, which applies to all runners.

This month I will be discussing how to choose the correct running shoe. But first, as usual, the training programmes. Lets start with the novice runners:

August is still the beginning of the season. As a novice, be content just to get out there and do three short runs a week. Especially with the cold weather during this time, just doing three short runs a week is quite an achievement. The weekly mileage for August will start with 11 km per week initially, and end up with 19 km per week by month end. All runs should be done at a comfortable jog.

Goals for novice runners - August 2005:

1. To run three times a week consistently
2. To enjoy being out there "on the road"
3. To continue to build up towards your first "official" road race - The Vodacom 10 km run at Vodaworld on Sunday the 21st of August 2005.

And now, on to the regular runner.

Please remember that we are still in the "off season". For those of you who have still not put on your running shoes and ventured onto the road since Comrades, good for you! It's only been 6 weeks of resting so far, and you can most certainly continue your well earned rest during this cold period. Try to keep somewhat active however, by going on some long strolls, or playing the odd game of tennis or golf. Watch what you eat, and in general don't get "out of shape", as the rest will be over soon, and you would like to make your return to running, when you finally get back, as easy as possible.

For those who feel sufficiently recovered from Comrades, and feel that they need to be out on the road, you can, by all means, be out there running. If you were injury free before, during and after running Comrades, you most certainly could be doing some easy running, as long as the distances are shorter than usual.

This month sees us going from a weekly mileage of 26 km per week initially, to a maximum mileage of 34 km per week.

If you look below on the complete race calander for Gauteng you will see that this year there is quite a choice of 21/10 km races during August. While there is the Alberton Womans` Day 21/10km on Tuesday 9th, the Deloittes Consulting Old Eds 21/10km on Sunday 14th as well as the Soweto Marathon Development 10km, I think a nice run getting back after Comrades would be the Vodacom Country 21/10/5km on Sunday, 21st.

Goals for regular runners - August 2005:

1. To run 3-4 times a week consistently
2. To build up towards a "return to running" half marathon.
3. Start to introduce a little speed training into your programme

Races available in the Gauteng area in August 2005:

Date                 Race Name                                                     Time
Sunday, 7th      ABSA Relay Challenge                                      06:30
Tuesday, 9th     Alberton Womans` Day 21/10km                      08:00
Tuesday, 9th    Womans` Day 10km                                          08:00
Saturday, 13th  Take 5 Team Relay                                           13:00
Sunday, 14th    Deloittes Consulting Old Eds 21/10km               08:00
Sunday, 14th    Pick `n Pay Junior 10km                                    08:00
Friday, 19th     Golden Reef 100 Miler                                       09:00
Sunday, 21st    Vodacom Country 21/10/5km                            08:00
Sunday, 28th    Soweto Marathon Development 10km                07:00
Sunday, 28th   Wanderers Joe Stutzen/Loop-en-Val 21/10km    08:00

And now, what to look for when choosing a running shoe:

Today the runner is confronted with a bewildering assortment of over 80 different shoes, each with a specific distinguishing feature. The question arises whether all this fuss is really necessary; and whether we could not manage as adequately with a far simpler and therefore cheaper shoe.

Many years ago, Comrades runners were equipped merely with a comfortable pair of tackies. Why do we today need expensive high technology shoes?

As recently as 20 years ago, there were very few long distance athletes around. The reason for this is that in the "old days" only those perfectly designed to run, could run - there was an element of self-selection in that those who had incorrect biomechanics developed injuries and ceased to run long distances. Those who continued to run were a select few who had the correct biomechanics.

Today, even the flat-footed, knock-kneed, and pigeon-toed can participate. This is largely due to the running shoe manufacturers who have spent fortunes on research in a effort to compensate for the incorrect biomechanics of the majority, thereby allowing people of all foot types to partake happily in running. If it weren't for these advances in shoe technology, three quarters of those running the Comrades this year would never have got to the starting line, let alone the finish.

This process of shoe development is continually changing and improving, and as new materials and more advanced techniques of biomechanical correction are discovered, so the price escalates. We in South Africa have the additional burden of a poor exchange rate and high import duty. Our choice of shoe is a crucial one - obviously to avoid injury, but also because it can be an expensive mistake to realise a few weeks after acquiring a new pair, that they are not suitable.

75% - 90% of all injuries in distance runners are chronic overuse injuries caused by incorrect biomechanics. When running, we transmit 3 times our body weight through each leg with every step we take. A lot of shock absorption is required to dissipate these forces; otherwise an injury will occur. The body has a natural way of absorbing shock, and this is called "pronation". It is a perfectly natural and healthy way of running.

Let me explain: There are 3 different types of feet.

1. The "Normal" foot.

In the normal foot, the weight is passed along the outer border of the foot and then moves across towards the inside of the foot, allowing us to push off with the big toe. This rolling movement is what is known as "pronation".

The few amongst us who have this type of foot are fortunate enough to be able to run in almost any type of shoe.

2. The "Flat" foot.

In the flat-foot or "pronated" foot the arch of the foot is dropped or even in some cases obliterated, and the foot tends to over-pronate, i.e. rolls too far over, allowing excess motion of the ankles. This excessive movement is a cause of many injuries, even those which are far removed from the foot. Common examples include shin-splints, achilles tendonitis, and especially runner's knee.

This type of runner needs a "firm" shoe with a good arch support.

3. The "Supinated" foot.

The high arched or "supinated" foot is also called the "clunk" foot. This foot is rigid, with very little rolling over movement, and therefore very poor shock-absorbtion.

This type of person will need a "soft" shoe, i.e. one with a lot of cushioning, as they are prone to stress fractures.

Each of the major shoe companies have a range of shoes which cater for all 3 of the foot types. In addition, there are shoes with special features designed for the heavier runner, the lighter runner, racing, the lady runner, a wide forefoot, and the cross-country runner, among others.

Knowing your foot type and the type of running you will be doing enables you to narrow down your choice to those that are made specifically for your category. Get yourself off to a specialist running shoe shop where they can assess which type of foot you have and which catagory of runner you fall into.

Then try on different makes of shoes within your category to ascertain personal preferences as to comfort and price.

See you in September 2005 ......