STAY ON YOUR FEET

Inseam, hip and waist measures are critical in buying a pair of jeans, once the decisions on brand, style and price have been sorted. A trial room and mirror helps. Similarly, fit, size, cushioning and arch support are key in the choice of a running shoe and often override brand, price and style.

All new shoes feel great, but an inappropriate shoe leads to problems, sometimes over the years. It’s important to know whether you are flat-footed or have a high or a normal arch, and also understand if you over-pronate or under pronate

"Ouch, these guys just stopped writing in English!" Let me try and explain:

When you run

When you run, the outer part of your heel strikes the ground first. The middle part of your foot then begins to make contact with the ground, while it rolls inwards by around 4-5 degrees at the arch (or pronates).

This is the body’s means of natural shock absorption. The entire foot is in contact with the ground for a fraction of a second before the ball of the foot (the part just next to the five toes), kicks off, with the help of the toes. And we have lift off.


Here are some simple ways to understand your feet better.

The wet test: Wet both your feet, step onto a sheet of paper, and view the wet pattern.

If the imprint shows your whole foot, then you are flat footed and, perhaps, over-pronate i.e. when your foot hits the ground your arch collapses a bit more than needed (over-pronates).

You need a shoe that has a much firmer middle, a stability shoe or if you are severely over pronating or are a heavier runner (over 75kgs) then a motion control shoe.

If you see some of your foot and a curved arch, a normal arch, the best shoes are those that provide stability (as above).

A thin line connecting your heel to the ball of your feet and your toes means you have a high arch (the foot most probably supinates or turns outwards.

You need a shoe with a soft middle to absorb the shock of every foot strike.

The old shoe test: Flip your old running shoes over (or if you don’t have one, examine the soles of your old shoes).

If the inside of the sole is more worn out, then you are most likely flat-footed and over-pronate. If the outer sides of your soles are worn out, you are likely high-arched and under-pronate (or supinate)

The walk test: Walk towards a full length mirror and then away from it, and observe your feet motion. Also, just watch other people jogging or walking in the park or on a treadmill and see if the inners of their shoes are getting most of the wear.

Then you can tell if they are over-pronating or under-pronating. About 80 per cent of the population have structural problems in their feet that cause abnormal walking pattern
Basic shopping tips

Feet swell during the day. Shop in the afternoon or evening.

If you run longer distances (10km or more) buy a size larger than normal to allow for foot expansion. You should be able to stick in a finger between your heel and the shoe. Don’t ever fall for the sales talk (it will loosen out). While that could happen with a leather shoe, it’s the wrong answer for a running shoe purchaser to hear.

Most of us, strange as it may sound, have one foot longer that the other. So measure the shoe size of each foot and try out the shoe size for the bigger foot.

Wear socks during the try out.

Visit multiple stores, try multiple brands and models, ask questions and learn more, before you buy. This will be your most important investment, as problems with arches often travel up the skeletal system to the ankles, shins, knees, hips and finally the lower back.

Do not assume that the most expensive shoe is the best for you. Many in the Rs. 2,500 to Rs. 4,000 range could be just right for you.

So just like you would never buy a 40inch waist DKNY jeans just because they are the latest, don’t end up buying the latest and most expensive shoes and assume that they are the best for you.

If you are serious about running, keep two shoes and alternate them so that they get a day or more to breathe, and spring back to provide your feet the support they need.

Enjoy the run, and enjoy your running shoes even more than your jeans! Now you, like Fauja Singh, can run marathons in your nineties.