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Running 101 - Starts Here!

Injury Prevention Guide
Running is often considered the oldest sport in existence. The desire to travel from point A to point B as fast as possible has been a long-standing challenge for athletes, and remains the primary goal for many recreational and competitive runners.
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Top Ten Tips for Fitting Shoes

Even for the most informed of customers, buying shoes can be a daunting task. Hundreds of shoes, advertising that blurs the line between necessity and gimmick, and complex medical terms thrown at you more often than the doctors office! With the help of the following tips and the guidance of a knowledgeable footwear expert, buying the appropriate footwear can be, dare we say? fun!

  1. Shoe sizes are not standard: Shoe sizes will vary according to the brand and the style. Do not buy a shoe according to the number associated with the size; go with how the shoe feels.
  2. Both feet may not be the same size or shape: It is necessary that the bigger or most troublesome foot is fitted first,  sacrifices may have to be made.
  3. Wear the same socks that you will normally wear with the shoes
  4. Be fit for the shoe late in the day or after physical activity: Be fit for the shoe later in the day your foot expands later in the day after bearing weight. Further, prolonged physical activity may cause your feet to swell slightly.
  5. Select shoes that match the shape of your foot: Everybody has a different and sometimes unique shape to their feet (e.g., wide forefoot, narrow heel) and needs to be fitted accordingly.
  6. Shoes should be slightly longer and wider than your feet. Further, the balls (i.e., front) of your feet should fit comfortably in the shoe : Do not assume the shoe will "stretch" to fit your feet. Ideally, you should feel like you could "play the piano" with your toes inside the shoe.
  7. Shoes should fit comfortably in the heel: The upper of the shoe should not rub on the ankle bones and the heel should not excessively move inside the shoe.
  8. Bring orthotics/inserts when you try on shoes: The orthotic/insert may change the fit and/or function of the shoe.
  9. Compare a variety (e.g., 2 or 3 different pairs) of shoes and test them out in the store.
  10. Choose shoes appropriate for the activity: E.g., Aerobics shoes are generally not good for running on the road.


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