26 Aug 2007, ST
A Sunday Times weekly training plan for first-time marathoners who seldom run beyond 10km
By Jeanette Wang
LIKE fairy-tale princess Cinderella, runners too can find happiness in well-fitted shoes.
The perfect sole-mate can also help you avoid blisters and injuries.
Seasoned runner Paul Sng, 35, who runs about 40km weekly, learnt the importance of wearing the right running shoes the wrong way.
'I've worn shoes that were too narrow. My little toe got bruised and the toenail on the second toe turned black and fell off,' said the car salesman, who has six toes on his left foot.
'Another time, my shoes were too tight and my heel hurt like crazy, so I had to cut short my run.'
Worse injuries could befall a runner wearing the wrong shoes.
Dr Jason Chia, Changi Sports Medicine Centre's associate consultant sports physician, stressed on the importance of picking the right shoes for your foot type (see graphic).
He said: 'Inadequate support or cushioning in shoes can lead to injuries such as plantar fasciitis (heel pain) and shin splint.'
He added that a narrow toe box could cause pain in the forefoot, while loose-fitting shoes could cause blisters owing to excessive movement.
For longer races, such as marathons, he recommended shoes with more cushioning for better shock absorption.
He said: 'The number of steps taken to run a kilometre can be from 800 to 1,200. Each of these steps can exert forces of two to three times your body weight on landing.'
His advice is to buy shoes in the evening when the feet are slightly bigger. This will ensure that the shoes will not be too tight.
When trying on shoes, make sure to wear socks and lace up the shoes.
Ensure that there is a one thumb space in the toe box and enough room between your heel and the heel counter when your feet are pushed snugly forward.
A Sunday Times weekly training plan for first-time marathoners who seldom run beyond 10km
By Jeanette Wang
LIKE fairy-tale princess Cinderella, runners too can find happiness in well-fitted shoes.
The perfect sole-mate can also help you avoid blisters and injuries.
Seasoned runner Paul Sng, 35, who runs about 40km weekly, learnt the importance of wearing the right running shoes the wrong way.
'I've worn shoes that were too narrow. My little toe got bruised and the toenail on the second toe turned black and fell off,' said the car salesman, who has six toes on his left foot.
'Another time, my shoes were too tight and my heel hurt like crazy, so I had to cut short my run.'
Worse injuries could befall a runner wearing the wrong shoes.
Dr Jason Chia, Changi Sports Medicine Centre's associate consultant sports physician, stressed on the importance of picking the right shoes for your foot type (see graphic).
He said: 'Inadequate support or cushioning in shoes can lead to injuries such as plantar fasciitis (heel pain) and shin splint.'
He added that a narrow toe box could cause pain in the forefoot, while loose-fitting shoes could cause blisters owing to excessive movement.
For longer races, such as marathons, he recommended shoes with more cushioning for better shock absorption.
He said: 'The number of steps taken to run a kilometre can be from 800 to 1,200. Each of these steps can exert forces of two to three times your body weight on landing.'
His advice is to buy shoes in the evening when the feet are slightly bigger. This will ensure that the shoes will not be too tight.
When trying on shoes, make sure to wear socks and lace up the shoes.
Ensure that there is a one thumb space in the toe box and enough room between your heel and the heel counter when your feet are pushed snugly forward.
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