A question I am asked often: What is so special about running shoes?

Ask any successful coach if the proper equipment is important for success — the resounding answer is yes. You do not send basketball players out on the court in just any tennis shoes; proper basketball shoes are worn. Runners and walkers have special equipment needs also, and to offer the best opportunity for the person to perform at their best, enjoy what they are doing and continue the exercise, these needs should be met.

Running shoes are one of the most important pieces of equipment for a person who runs or walks for fitness. Shoes do not run or walk for you. However, they do make the action easier on your feet, legs and back. The proper category, support and fit of the shoe are imperative. The wrong quality and/or category of shoe can hurt an individual quickly and for quite some time. Shin splints, knee or back pain, stress fractures, black toe nails and numerous other ailments that people face are generally rooted in improperly fitted and/or supportive shoes that they wear.

Higher quality running shoes were introduced to the masses in the early 1970’s, and have progressively gotten better. In the ‘70’s, you had a choice between running, tennis, basketball and cleats. If you ran, you selected a running shoe that fit and you were off running or walking. In the late 1970’s, special features were introduced in the running shoes, like Nike Air, Reebok Pumps, New Balance widths and whether the shoe was curved or straight. The industry has now progressed to a stage that the shoes are designed based on a variety of parameters: length, width, level of pronation (related to the ankle bone), type of curve and mid-sole. To compound the complexity of the issue, there are technical shoes and there are fashion shoes. The technical shoes have the features mentioned above, while the fashion shoes have nearly none of the features above, but they look like running shoes and they come in a lot of color combinations, hence the fashion aspect. The higher quality shoes are out in the marketplace, but you have to be aware of substance over fashion. Just like cars and cameras are more complicated and advanced than 25 years ago, running shoes are too.

There are services you should look for from a quality store when buying a running shoe. Your feet should be measured for length and width. There will most likely be a difference, because our bodies are not symmetrical. The use of some method to understand what level of pronation you possess.

One should also try on three different shoes that are designed for your body type, level of pronation, length and width. Try your top two choices on side by side – feel the difference between the toes, arch, top of foot, heel and everywhere between. Settle on a shoe that almost feels like you do not have a shoe on. For training purposes, a light shoe has little to no impact on its function. A properly-fitted shoe will feel better on your foot and body than a lightweight shoe that does not fit correctly. With regard to shoe length, it is highly recommended that you have approximately one half of an inch distance between the longest toe and the end of the shoe. If your heel slips uncomfortably in the shoe, there are lacing techniques that can stop most slipping. A store that specializes in this product will offer most, if not all, of these services for their customers.

Running shoes do have a life span. The comfort that one feels is based on the cushion of the mid-sole, the support and the quality of the components. When one runs, the force of impact on the heel is roughly three times your total body weight. When one walks, the force is roughly 1.5 times your total body weight. These are no small amounts of force. The shoes are designed to absorb this impact, and help transfer the foot to the forefoot as the walking and running motion continues to the toe off. Many fitness experts are quoted to suggest that shoes be replaced every 4-6 months or sooner, depending upon the level of running and other activities you perform in the product.

Bottom line – give yourself the best opportunity to enjoy and improve in your conditioning program. Train smarter, not harder, and get the proper equipment. Now meet those fitness goals throughout 2009 and beyond! It takes effort to achieve your goals. Have the confidence in yourself that you can make the change and then get on it – Get Active!

To assist in starting a walking or running program for you, Get Active – Running and More, the local specialty running store, is offering a Boot Camp for the beginner all the way to the veteran who wants to learn more. This program will start on Monday and end Feb. 4. The dates are perfect for those new lifestyle changes that you are going to keep this year. The Boot Camp is offered two days per week, Monday and Wednesday, starting at 5:45 p.m. There will be a short 10-15 minute presentation to assist you in your knowledge about the activities and suggested paths to follow. Then off you will go for a walk or run, depending on your level of fitness and desires. There is a cost associated with signing up for the program; however, that cost can be used as credit toward the purchase of shoes at the locally-owned store.

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The Valdosta Grand Prix circuit for 2009 started on Jan. 1 and continues throughout the year. There are five events throughout the year: New Year’s Day, Memorial Day, Independence Day, Labor Day and Thanksgiving Day. In each of these events, points can be earned towards overall and age group categories. Four of the five events will have an entry fee of $5 and a cap for a family of $20; however, no T-shirts will be offered. Awards will be given out to overall, masters and the top two in each of 16 age groups, both male and female. The way the points are awarded should keep everyone close in the standings. Be a part of the 2009 Valdosta Grand Prix. In conjunction with this Grand Prix is one designed for the younger folks who run the 1-mile events.

Get the family involved in either the 5K or 1-mile events – you will feel the difference.

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Thursday, Jan. 8 – Listen to Talk 92.1 FM for the weekly radio program that will offer information about how insurance costs are affected by one’s level of health. It is more costly to be unhealthy than healthy. Start a program to be proactive and preventative, rather than reactive. Listen in and become involved on Talk 92.1 FM between 6-7 p.m. You will learn from this program.

Jan. 10 – The fourth annual Berrien County Recreation Department 5K and 1-mile run/walks. It’s just a hop, skip and jump up the road for a well-presented event, with good awards, T-shirt and cause. An afternoon activity is also set with some major league baseball players and much more. Make plans now to be in Nashville with your kids on Saturday.

If you have questions about your walking, running or other training, drop me an e-mail and I will do my level best to answer your questions. Check out www.getactivevaldosta.com to get connected. Become a member of the GetActiveSouthGeorgia yahoo group with over 114 other people. Listen to the Get Active radio program on Thursday evenings from 6-7 p.m. on Talk 92.1 FM to receive additional information or to ask questions.