FOOTWEAR

Each foot strike creates an impact that travels up through your body.  As a long-distance walker you need to understand that your gait cycle is unique to you.  The selection of the correct shoe for your gait cycle is the key to providing the optimal opportunity for injury-free training.

When selecting the appropriate footwear, it is important to:

• Know your foot type, size and width
• Consult a fitting specialist in a running store
• Shop at the end of the day
• Select models that are appropriate for your foot type and size
• Try on multiple models
• Give each model a test run on a treadmill or hallway – reputable stores generally have a treadmill accessible

First and foremost, the walker’s shoe should absorb the shock of the impact of each step.  Then you must consider whether there is a supination or pronation issue to address.

Shoes that correct for overpronation are called ‘motion control.’  Motion control shoes provide support and a high degree of stability with rigid midsoles that stop the foot’s natural tendency to roll inward.

Walkers who suppinate have high foot arches which give them insufficient shock absorbtion. Supinators should choose cushioned shoes that are flexible, to encourage motion in the foot and provide shock absorbtion.

Walkers who have a neutral alignment (or those who use a correcting orthotic) have the foot strike that allows the body to absorb the impact in the most optimal pattern.  These walkers have no need for features such as motion control or high cushioning. Neutral walkers should chose a midline shoe that will not alter their neutral foot strike.

SOCKS

Along with a great pair of shoes, it is also important not to scrimp on your socks.  The wrong socks will lead to blisters and callous build-up. Here are some things to consider when looking for socks to train in:

1. FABRIC Probably the most important factor to consider is what the socks are made of.  Technology has provided us with a multitude of synthetic socks that wick moisture away from our skin.  Moisture build-up in our socks will cause our feet to slide within the sock, which during a long training day will result in a blister at the point of most movement.  Look for a sock that uses terminology such as “dry” or “wicking.”  Typically these are synthetic, but Smart Wool has a great line of wool socks that will provide these benefits naturally.
2. LENGTH Check the length of the sock as opposed to just selecting a size.  Take a well-fitting sock  that you own with you to compare; one company’s 7-11 is not necessarily the same as the competitor’s 7-11.  With socks that have shaped heels this is really important as while walking your foot will move forward to the toe of the sock and the heel will start to bunch.  While sometimes this will cause blistering, generally it is less obvious and a callous will start.  In addition, it will contribute to wear on the wall of the shoe’s heel.
3. USE Keep socks for different times of the year and for different weather.  I have pairs of Fila cotton blend  socks that I wear in the winter.  While good for keeping my feet warm during cold months, they create and absorb too much moisture on warmer days, which leads to blistering – so they get sidelined from April to October.  For shorter training days in the summer I will wear Smart Wool socks as my feet don’t get too warm when I am only out for an hour.  Long training days however, I pull out the high-tech stuff.  Nike, Brooks, Asics…every running shoe manufacturer has a selection of different styles.  If you want to make a statement with your socks, check out the Sock Guy – lots of fun!
4. PRICE Here in Canada a good pair of training socks will start at about $9.  I have paid as much as $20 for some pairs though.  That said, they last for years with a once-a-week wearing .  So definitely worth the investment.  For a sale on socks, check out the expos at marathons in the United States. There is generally a couple of booths with great pricing on socks – making it a good time to stock up.  Unfortunately here in Canada we seem to have Running Room infiltrating and shutting down free enterprise at marathon expos so good deals don’t exist.

SUNGLASSES

A necessity, sunglasses are protection for your eyes.  Year-round you should be wearing sunglasses to protect your eyes while out walking.  Here are some things to consider when purchasing sunglasses to train in:

1. Wrap around lens You want the lens to wrap around the side of your face.  This protects your eyes from sun coming in the sides and also provides protection from dirt blowing around or a flying branch if you are off-road training.

2. Ridged Rubber Nose Piece I specifically say ridged because a smooth rubber nose piece will slide down your nose just as quickly as a smooth plastic one when you are sweating.

3.  Correct Width Everyone has a different face shape so you need to check lots of pairs to get a pair that fits your face well.  The glasses should curve around the side of your head but not brush into your cheek bones.  Also, trying glasses on in the store for a few minutes may not warn you that the curve of the arms will annoyingly press on your head at the ears.  Compare arm widths on different pairs to find one that fits the size of your head.  Smaller head need to ensure the arms aren’t too far apart, while larger heads need to select a pair with a gap wide enough to ensure that a long training day won’t end with a headache.

4. Correct Height Many of us wear hats with a beak with training.  If your glasses have too much height for your shape of face, your hat will press down on the glasses causing discomfort over time.  If you have a shorter forehead and tend to wear a billed hat, bring it with you when looking for glasses to ensure the glasses will clear the hat.

5. Good Colour We all tend to have favourite colours for frames, but don’t forget to check the effect the colour of the lenses has on the scenery.  Sometimes the wrong colour will give you head aches.  My preference has always been with browny-grey tones over brown tones.  Not sure why, but my eyes just seem to be more relaxed with these tones.

6.  Grips on the Arms If you can find a brand that puts rubber grips on the arms you’ll be ahead of the game for comfort and staying power.  There is nothing more annoying that having to constantly adjust your glasses because they are shifting under the sweat.  When you are out training you want as few distractions as possible.

7.  Have a Back-up Pair If you can afford a back-up pair I highly recommend investing in a second pair.  You never know when you will need them.  When traveling to a marathon, I have always carried a second pair just in case.  And if you train everyday and break a pair one day, you are still good to go until you get a chance to replace the first pair.  Better safe than sorry!

KEEP POSTED FOR TOYS THAT WILL ENHANCE YOUR WALKING!