Using the 'correct' shoe to prevent injury

Using the "correct" shoe to prevent injury

Welcome to the October edition of the Comrades Marathon 2008 training programme.   Detailed below is the October schedule of daily training necessary for runners who are planning to comfortably complete the Comrades next year.

At this point in the year there are still two distinct training programmes, one for the novice runner, as well as one for regular Comrades runners. These two programmes will merge in December, where the lower mileage of the novice will have caught up to that of regular runners.

This month, I would like to look at 5 of the more common running injuries, and relate them to the type of shoe that is needed to prevent each injury. If a runner repeatedly develops the same injury,  the cause of the injury may not be "overuse", but may well be as a result of an incorrect choice of shoes.

Wearing the correct shoes or correcting the existing shoes may be necessary to prevent a relapse of the same injury.  In this way we are treating the "cause" of the injury, and not just the "symptoms", thereby resulting in a more permanent cure.

But first, lets look at the training programmes.

The novice runner's programme:

We are now building up the mileage nicely with a few runs of longer distance. This month we will go further than we have ever done - a 15 km road race!   An ideal race up in the Gauteng area is the Sportsman's Warehouse East Rand 15 km race in Boksburg on the 28th October.

To keep on track with your goal of Completing the Comrades Marathon next year, you will need to follow this 15 km race with a half marathon  two weeks later, (around mid November), and then finally, the main goal of this year - the RAC 32 km "Tough One" on Sunday 25th of November.  Try to run at least two 10 km club runs or races as well this month.

Following the beginners programme closely will give you a steady 20 - 25 km per week. During November the mileage will build up to 30 -35 Km a week, followed by the December training, where a steady 40 km per week is all that is required. Note that you do not need any more than a steady 40 km week during the holiday moth of December.  From January 2008, the mileage will slowly climb from 40 km per week to 90 km per week.  But that's for another time.

This month, simply start to train yourself to run a little further than you have previously done.  The emphasis is still very much on enjoying the runs, and running comfortably.

Goals for novice runners - October 2007:

    1. To run your first 15 km road race.
    2. To build up the weekly mileage of between 20 - 25 km per week.
    3. To stay injury free.
 

And now,

The regular runner's programme:

The mileage stays below 40 km per week (ideally 35-40 km per week), as we ease our way into summer.  I firmly believe that as a 11 - 12 hour Comrades runner, you need to run a maximum of about 40 km a week in the off season, (which we are in at the moment), and to only start pushing the weekly mileage come 1st January 2008.

This month there are not really that many runs to choose from.   Having just run the Fred Morrison memorial 15 km race on September 30th, maybe taking it easy over the next two weeks is not a bad idea.  So just do a training run of 10 km for the next two Sundays.  Then there is the Holcim Roy Brown Memorial half marathon on Sunday 21st October organised by the Golden Reef Road Runners, at the Roodepoort Athletics Stadium.  This is followed by the Sportsman's Warehouse East Rand 15 km race on Sunday 28th October, organised by the Boksburg Athletic Club, at the Sportsman's Warehouse at the East Rand value mall.

Goals for regular runners - October 2007:

    1. To maintain a steady 35 - 40 km per week.
    2. To run a half marathon, and two or three 10 km races.
    3. To stay injury free.
 

Last month, we started to discuss running shoes.  We looked at how to choose the correct running shoe, how to assess your old shoes, and how to wear in your new pair of shoes.  (See September 2007 archives)

This month, I would like to look at 5 of the most common running injuries, and relate them to the type of shoe that is needed to prevent each injury.

If a runner repeatedly develops the same injury,  the cause of the injury may not be "overuse", but may well be as a result of an
incorrect choice of shoes.  Wearing the correct shoes or correcting the existing shoes may be necessary to prevent a relapse of
the same injury.  In this way we are treating the "cause" of the injury, and not just the "symptoms", thereby resulting in a more permanent cure.

1. Iliotibial Band Friction Syndrome

This presents with pain on the outer side of the knee, often incapacitating.   Occurs in supinators
or as a result of over-correcting a pronation problem.  Most commonly seen in the first year
of running.

Advice:  Try softer shoes with good cushioning.  Shoes need to be curve lasted.  If symptoms
persist, lateral wedges can be built into the inner sole of the shoe.

2. Achilles Tendonitis

Caused by either excessive pronation or excessive supination which results in incorrect stress
on the achilles tendon, causing inflammation.  May also be caused by running in different shoes
with varying heel-to-forefoot heights.

Advice:  Correction of pronation or supination problem.  May require shoe with a high
heel-to-forefoot ratio.  A heel raise can be fitted inside the shoe to rest the tendon.

3. Shinsplints

a) Posterior Shinsplints

This presents with pain down the inside of the shin bone.  Generally seen in runners with
excessive pronation.  May be due to a collapsed mid sole of the shoe.

Advice:  Need a rigid shoe with a firm mid sole.  Try a straight lasted shoe.  Shoe must control
rear foot motion with a re-inforced heel counter.

b) Anterior Shinsplints

Presents with pain down the outside the the shin bone.  Often after downhill running.  Caused
by a rigid sole at the forefoot of the shoe, resulting in overload of the anterior shin muscles.

Advice:  Try shoes with a flexible or slip lasted forefoot.  The shoes may need to be cut through
the outer sole to increase flexibility.

4. Runner's Knee

Presents with pain behind or around the kneecap.  These pains are more often than not shoe-
related, causing over pronation which results in incorrect "tracking" of the kneecap.

Advice:  Rear foot control is vital.   Orthotics may be needed to correct the over pronation
problem.  Try a more rigid shoe with a firm mid sole.

5. Stress Fractures

This is an "impact type" injury of the bones of the feet, lower limb, pelvis, and even back.
Often seen in runners with a high arched rigid foot, which very little rotational movement.

Advice: Here a soft shoe with good cushioning is an essential requirement.  Avoid rigid shoes
with a firm mid sole.

See you in November ....