A couple different questions...

Question
Hi Rick,

I have a couple different questions, the first one regarding shoes. I've always enjoyed running as a recreational activity, but I seem to have trouble finding a good shoe. I always have problems with blisters (especially on my left foot for some reason) and having the back part of the shoe scraping against the heel (ouch!).

I was wondering do all runners have trouble finding a comfortable shoe and if there's a certain "built" to a shoe that runners look for? And I was also wondering if the type of shoe you are wearing can lead to shin splints...I used to have trouble with shin splints (which occurred only a few minutes after running) whenever I wore a certain pair of Nikes I have; after I started wearing a different pair I didn't get the shin splints anymore.

And finally, I was hoping you could tell me if there's a "proper" way of running in regards to foot placement/how big of strides you're supposed to take, specifically for long distance running. For long distance running, is it better to take shorter strides? The reason I ask is because while I am out running I notice people running in so many different ways. Today especially I noticed a man running (he seemed like an advanced runner) at an extremely slow pace while taking the shortest steps and landing flat-footed. Then there are others who run much more quickly with longer strides and landing on their heels.

Are there specific reasons why someone should run a certain way, or is it just preference? I'm especially curious about the man who was going very slowly/taking tiny steps today..I've never seen anyone run like that before!

Thank you,
Kim

Answer
Shoes are a difficult match to find for a runner.  For one, they have to be a good enough fit, but have to fit someone's budget, too.  Since everyone has different foot structures, there are specific shoes made for those differing structures.  Usually a running specialty store will know these differences and be able to help you out.  RunnersWorld.com has some articles on there with helping to pick out the right kind of shoe.  They way the shoe can bend & how your foot lands and rolls makes a big difference for shin splints as well.  

As far as 'proper' running goes, I have been educated on one level, and seen a totally different thing in the real world of running.  I have seen some of the faster runners have what some consider to be 'poor form'...well if it was so 'poor', how come they are so much faster?  Most of it comes down to everyone finding their own unique way through training adaptations, to find their most economical 'proper' form for their body.  I myself have tried taking longer strides on purpose, without really gaining a whole lot of speed, until I realized in a book on speed training that it all comes down to forces being applied & absorbed, allowing the body to run like a 'spring' model instead of 'push-only' model.  I noticed the more force I put into each step, the more I was springing ahead without trying so darn hard anymore to run faster.  There is an e-book called "Underground Secrets To Faster Running" which really opened my eyes to this.  It really goes against the grain of what conventional training & coaching uses, but it is the only book that really makes sense to me, finally, when it comes to learning how the body runs faster and what needs to be done for it: mainly increases in strength & learning how to attain faster speeds is what is essential for faster running.  The book was largely targeted to sprinters & other short-distance athletes (football, soccer, etc), but there is a growing application of it being used for things like the 1 mile, 2 mile, & 5K runners need for speed.

This e-book also debunked the myth & suggestions that all you need is a change in 'running form' to run faster.  There is NO RESEARCH on such matters, although it has been taught this way for years without any science backing such claims.  The 'teach running form' coaches base their suggestions on slow-motion films of track athletes, trying to mimic their 'form' and suggest it to others as a way to get faster.  However, there is no full research showing that if one runs like someone else, they will all of a sudden perform better.  So, I am not a 'running form' advocate any more.  I am more about strengthening & sprinting at race-pace levels in order to get the runner to run faster.

If there is any running form to really focus on, it is foot placement/landing. A heel strike will biomechanically put the brakes on the athlete, so it ends up being a constant battle between the 'accelerator' & 'brake pedal' with each step of running.  A mid-foot to forefoot landing helps absorb the forces better and allows the body to propel those forces easier throughout the body to the ground. This is where a proper shoe can come in handy...a flexible & supportive shoe can help a runner out in absorbing & propelling those forces more smoothly.  On a related note, I think more basketball athletes today are having knee & ankle issues due to too-stiff basketball shoes that are made today.  They are made more for 'show' than for better function.  (too much of a fashion statement being pushed by the shoe companies)  Once again, it all comes down to forces being absorbed & applied, and a basketball shoe that is too stiff cannot allow that to happen efficiently.

I hope this answers some of your concerns.

Rick Karboviak
http://asapworkouts.com