Shoes fit to run the distance Published May 31, 2007 By Capt. Rose Richeson 39th Air Base Wing Public Affairs INCIRLIK AIR BASE, Turkey -- The 101 Critical Days of Summer Campaign is in full swing for 2007 and while decreasing major mishaps is the main focus, sports and recreation mishaps remain one of the main contributors to injuries. Here at Incirlik running is one of the most popular physical fitness activities practiced to keep in shape. Many activities are offered to train and help prepare for the weekend five and 10 kilometer runs or half and full marathons. Anyone serious about picking up running or jogging as a sport should aim for success by finding the right shoe for the activity. The professionals from the 39th Medical Group recommend knowing your foot type before making a shoe purchase in order to gauge the amount of cushion, motion control or stability needed for a perfect match. "It's important to know what type of foot and arch you have; flat or no arches, mid or high arches," said Dr. (Maj.) Alex Lee, 39th Medical Group Family Medicine medical director. "Have someone look at your feet. It makes a world of difference these days with so many types and brands of shoes." When buying running shoes, Major Lee suggests that you don't go for looks or the current fad, but instead decide to buy according to performance. Also, adding a custom insole can cut down on problems. "Store bought insoles offer more support than the standard sock liners that come with running shoes," he said. "They can protect the foot and prevent injuries." Running injuries stem from a variety of factors. Members of the American Academy of Podiatric Sports Medicine note inexperience, overuse, incorrect shoe choice and running surface as part of their top 10 risk factors. "There isn't an ideal running surface for everyone," said Major Lee. "Vary your surfaces -- try trail running if all you've done is run the track. Also, make sure you change direction (on a track) to even out the stressors and avoid injuries that can be caused by overuse to one side of the body." To the untrained eye, an old pair of running shoes may just look broken in, but to a salesperson the same shoe would describe what type of runner you are without using words. An experienced clerk will be able to use your worn-in shoe to tell if you pronate (foot rolls inward) or supinate (foot stays neutral or rolls out a little) by the wear pattern on your old shoes. No matter what type of runner you may be, pronater or supinater, a good rule of thumb is to buy a replacement pair anywhere from 300 to 500 miles of wear and tear. And for those not logging distance a quick eye-on-surface check should give you the clues needed if your shoe has seen better days. "If you lay your shoe on a flat surface and it wiggles and wobbles, or you can see the white midsole foam through the black outsole material, it's time to replace your shoes," said Major Lee. Major Lee's quick tips for buying running shoes: - Don't buy shoes too small. You should leave about a half inch of extra space to be able to wiggle your toes in the toe box. Some call it "playing the piano with your toes." - Don't shop for shoes in the morning. Feet swell throughout the day and usually reach their peak at around 4 p.m. Buy your shoes in the evening for a more realistic fit. - Don't assume a size eight in one brand of shoe is a size eight in another. - Don't forget to throw out those ratty pairs of socks. Good moisture wicking, comfortable, high quality socks are as important as the shoes you buy. - You can recycle your old shoes, some major companies offer deals when you send in an old pair. - Don't skimp. You only have two feet. Don't let price separate you from a good fitting pair of shoes; they'll bring you miles of enjoyment!