Top Running Mistakes and Myths and How to Fix Them

(Please check this website regularly for frequent updates and new information.)

Philip H Cohen, MD
Rutgers University Sports Medicine 

Too much, too soon, too fast
The One Variable at a Time Law
Shoe Problems
Proper Fit
Speaking of Budget
A note about running shoe stores
Selected Web References
Selected Articles
Questions?

Too much, too soon, too fast:

   The majority of running injuries are caused by overuse. In particular, trying to run too far, too fast, too soon, has been the downfall of many runners, new and experienced alike. When starting a running program, it is recommended that one begin with a short distance/time (5-10 minutes depending on overall health and conditioning) every other day.  Increases in time or distance should follow The Ten Percent Rule. This means you should not increase your mileage or time by more than approximately 10% per week. Studies have shown that the risk of developing an overuse injury, such as a stress fracture, significantly increases as your training volume increases, especially once getting over 40 miles per week. However, the rate at which you increase your training volume is also important. So, making GRADUAL increases in training volume is the safest way to go. Getting a running coach, or checking with a sports medicine specialist, is a good idea to help design a program that will be right for you.

   Many runners ask about how fast they should run. The answer is: it depends on your goals. If you are running for fitness and enjoyment, there is no need to run faster than you can go comfortably. If, on the other hand, your goal is to win races or be competitive, at some point, you will need to do speed training. IMPORTANT! Before attempting speed training, you should have a good aerobic base under your belt. This means at least a few months of training regularly to condition your cardiovascular system, as well as your muscles and joints, to handle the demands of higher intensity training. The specific training volume needed varies from person to person. When beginning speed training, it should be done no more than once per week.  Gradually, competitive runners may add a second session per week. More than two speed sessions per week is not recommended, even for highly experienced competitive athletes. Too much speed training, especially before the body is ready, is a recipe for getting injured!

  The One Variable at a Time Law: If you are going to increase your training in some way, you should only increase one variable at a time. So, if you are going to increase your mileage, dont try to simultaneously increase your speed or add hill workouts. Once you have stabilized your routine for a few weeks, you can change another variable. Doing too much at the same time greatly increases the chance of an injury.

Shoe Problems:

Mistakes with shoes are probably second only to training errors in causing injuries among runners. To avoid these mistakes, here are some tips:

a) Too old- Running shoes should generally be changed every 300-500 miles, or every 3-6 months, depending on the nature of your training. Dont wait for the tread on your shoes to become significantly worn down. Rotating between different pairs of good running shoes can extend the life of each shoe, and may be very helpful if you run in wet weather (NEVER dry your shoes in a clothes drier!) However, even if the shoes have limited mileage, their cushioning and shock absorption capacities break down over time. So, just because the shoes have been kept in a box for 18 months doesnt mean they are as good as new. Shoes which are significantly older than a year should not be relied upon for heavy training, regardless of their use status. Often, people forget how old their shoes are. To prevent this problem, write the date of purchase on the inside of the tongue of the shoe, so youll always know how old they are.

b) Wrong type- If you are planning on doing any significant amount of running, a proper pair of running shoes is essential. Basketball shoes are for basketball, not running!  You wouldnt try to run a marathon wearing soccer cleats, would you? Neither should you try running in shoes which were made for other sports. Running places specific demands on the feet and lower body, which only a good pair of running shoes can adequately handle. Shoes which are labeled as Cross Trainers have become very popular in recent years, as they are designed to allow you to wear them for multiple activities. However, as with most multi-purpose athletic wear, these shoes are generally OK at several things, but not very good at any of them.  Therefore, if you like to jog a few miles here and there, play some basketball and tennis, and lift weights, a good pair of cross trainers may be an excellent choice. But, if you are primarily going to run, get a running shoe.

c) Which Running Shoe ? First, we need to introduce a few terms. Pronation refers to the motion that occurs when your foot hits the ground, and rolls from the outer part of your heel, across the middle of your foot, and to the inner part of the front of your foot as you get ready to push off into your next step. Pronation is a normal part of a runners gait, and is important for allowing the foot to contact the ground appropriately. But, if the foot rolls in TOO MUCH, this is called OVER-PRONATION, and can increase the risk for various injuries. Over-pronation typically occurs in people who have flat feet or very low arches, but may occur in other settings as well.

   On the other hand (or foot), if someone does not pronate enough, the foot never properly rolls across from outside to inside, and the person may bear excessive weight on the outer part of the foot.  This is called UNDER-PRONATION or OVER-SUPINATION.  This is relatively uncommon, and mainly occurs in people with very high arches. It puts these runners at risk of various injuries due to impaired shock absorption.

Now that we have reviewed these terms, we can talk more about the shoes themselves. Running shoes are generally grouped into 4 categories:

Cushioning- These shoes haveyou guessed it plenty of cushioning. They also tend to be rather flexible, and are generally best suited for people with high arches and low flexibility in the foot. Because these shoes usually feel great right out of the box, and often command high prices, they are usually the ones being pushed by the sporting goods stores. However, many people need more control and support than cushioning shoes deliver, so be forewarned: even if it feels comfortable at first, it might not be the right type for you.

Stability- These shoes typically have good cushioning but also have extra stability features to help guide appropriate foot and ankle motion. This type of shoe is generally used by people who are mild to moderate over-pronators, and is probably the best bet for the majority of runners.

Motion Control: These shoes are designed for heavier runners, or those with  flat feet and moderate to severe over-pronation. They are usually much more supportive and stable than a cushioning shoe, but have less flexibility and often weigh more. These shoes can be a godsend for people who need them, but would be wrong for people with very high arches who under-pronate.  People who need motion control shoes may also need orthotics-special shoe inserts which help to further control and stabilize foot motion. If you wear orthotics, make sure you bring them with you when you try on the shoes, so you can see if they fit and feel comfortable in the shoe.

Racing: Racing shoes are designed for people who are light, biomechanically efficient, and who want to go fast. They usually have less cushioning and support than the other categories of shoes, as these features are sacrificed to save weight. These shoes are generally not good ideas for beginning runners, but can help competitive athletes shave important seconds off of their times during fast training and racing.

To learn more about pronation, supination, and how to choose the right shoe for you, check out the URLs at the end of this article.

Proper Fit:

   OK, so youve figured out which shoe is right for you on paper. Now you actually need to try it on! If the shoe does not fit, do not wear it!  You should  have about a fingerbreadth of space between the end of your longest toe and the end of the shoe. If you have less than this, your toes may be cramped and this can become very uncomfortable. If you have too much space, your foot may move around too much, leading to blisters, problems from inadequate support, etc. Length is not the only factor you need to keep in mind. If you have a wide foot, you may need to get a wider than average shoe. If you have a very narrow foot, you may need to go in the opposite direction. Several shoe companies, such as New Balance, now make shoes in multiple widths, although uncommon widths are rarely stocked in stores and may need to be ordered specially from running shoe websites. Do yourself a favor and get your foot length and width measured by a professional; youll thank yourself later. Remember: It is crucial to get the right type and model of shoe for you. But, it also has to fit right, feel comfortable, and be within your budget.  It is generally best to try on running shoes in the afternoon after you have been up and around during the day. This is because feet swell a little during the day, and this is similar to what happens when you are out on a run. Thus, your measurement will be more reliable than if you go first thing in the morning.

Speaking of Budget:

   You do NOT have to pay $200 to get a good pair of running shoes. At the same time, a pair that lists for $20 probably isnt going to seem like such a bargain after putting a few miles on them. In general, you get what you pay for, but most people can find a good pair for them in the $60-$100 range. Prices may be cheaper if you buy on-line or during a close-out special. If you are spending substantially more than $100, you should probably think twice and check with someone who has some experience. Also, find out the return policy for any pair of shoes you buy. Many stores follow the policy that once the shoes have been worn outside, they cant be returned. Other stores are more liberal, and may even let you run in them for a trial period to see if they are really right for you. 

A note about running shoe stores:

   During the Running Boom of the 1970s and 1980s, many stores opened up to cater specifically to runners. They carried mainly running shoes and running apparel, and were typically staffed by experienced runners, who knew a lot about running, and the shoes they were selling. Over the years, many of these running stores either closed or altered their inventory to reflect the changing tastes of Americas athletes. Now, it is very easy to walk into a mall and find one or more stores which sell athletic shoes-basketball, soccer, cross-training, roller blades, etc. But, they tend to have small selections of running shoes, most of which are cushioning shoes; they often are staffed by people with little or no experience in running, and often no formal training in properly fitting shoes. And, they often carry only the latest and most expensive models. Therefore, it is very important that you arm yourself with the information in this article, so you can have a good idea of which shoes are likely to be right for you. If you are fortunate enough to live near a true running store, it is probably worth your while to at least try on shoes there and ask the staff for their advice.  Here are a few things to look for in selecting a running shoe store:

a.  A good selection of running shoes!
b.  Salespeople who are actually runners
c.  Salespeople who ask you about your training, your goals, injuries, and your current or previous pairs of running shoes
d.  Salespeople who encourage you to run around the store (or on a hard surface nearby) so you can get a better feel for the shoes and so they can observe your biomechanics in the shoes. Never buy a pair of running shoes if you dont get to run around in them on a hard surface! (carpet doesnt count!)
e.  Staff that dont push you into buying the most expensive products.
f.  A good return policy.

For a list of running shoe stores in your area, click on this URL from Runners World and then click on the appropriate state.

http://www.runnersworld.com/article/0,5033,s6-52-70-0-1048,00.html

Selected Web References

American College of Sports Medicine: www.acsm.org Authoritative source for information on fitness and exercise, based on the latest medical evidence.

Road Runners Club of America: www.rrca.org National group with wealth of information on races, training, etc.

New York Road Runners Club: www.nyrr.org Excellent site from the club which runs the New York City Marathon. Also includes great information on other races, training, coaching, etc.

Raritan Valley Road Runners Club: www.rvrr.org Local club which offers distance, tempo, and track workouts near Rutgers. Also sponsors running-related social events.

www.jeffgalloway.com  Excellent overall information on training and racing, with free newsletter, e-coaching, and links to local training groups. NOTE: Some information on this website is based on Jeff Galloways own experience and opinions, and not on medical evidence. Keep in mind that just because something works for Jeff Galloway (a former world class runner and Olympian), that doesnt mean you should do it too.

Runners World: www.runnersworld.com Website of premiere running magazine. Lots of good training and racing tips, inspirational essays, running news. Subscription required for full access, but Shoe Finder feature is free (helpful for finding the right pair of shoes for you)

Roadrunnersports.com: This company sells a wide variety of running apparel and gear, from shoes to watches to sports bras, etc. They also have a Shoe Dog feature which helps you select the right shoe for you. Very helpful customer service representatives.

Selected Articles

Running Mistakes:  http://www.runnersworld.com/article/0,5033,s6-78-0-0-5296-1-2X4X7-4,00.html

Running Form: http://www.runnersworld.com/article/0,5033,s6-51-0-0-244,00.html

Running Shoe Testing and Selection: http://www.runnersworld.com/article/0,5033,s6-52-167-0-6201-1-2-2,00.html

How to choose running shoe store/shoes; how long do shoes last? : http://www.coolrunning.com/engine/2/2_1/185.shtml

More about choosing the right pair of shoes for you: http://www.runningonline.com/zine/Shoes/48.sht

Podiatrist Information on Running Shoes: http://www.aapsm.org/selectingshoes.html

QUESTIONS???
Please feel free to email your running questions to Dr. Cohen at: philiphcohen@hotmail.com

Or, if you are a Rutgers University Student and would like to schedule an appointment for a sports medicine evaluation, please call 732-445-3250.