Game Time

The marathon gear you need.

Running may seem a simple sport for equipment; how hard could it be to choose socks, shoes, and clothing. Well, there is more to know than you might imagine.

Shoe companies invest millions in research to come up with a shoe for every type of foot. But finding that perfect shoe for your training and marathon running can be a challenge.

SOCKS

The first step is deciding on the right sock. Many runners use thin, ankle-high synthetic socks, others choose cotton socks. You want to be sure your socks are absorbent … but not too thick. There is too much friction in the shoe if the socks are too thick. Some runners who use woolen socks for warmth suffer severe blisters during a marathon.

Your feet will be accustomed to the type of sock you usually wear in training. Be sure to wear the sock you will run in when you try on the shoes.

SHOES

Try on shoes at the end of the day because your feet will be slightly larger, swollen from a day of walking. Always have the salesperson measure your foot, because running shoes often run a half-size too small and your normal shoe size may not be accurate.

The most important thing is that the shoe fits snugly, but not tightly, so that you can comfortably wiggle your toes but your foot does not slip around inside the shoe. The salesperson should let you walk out of the store with the shoe on. See that it is not cutting or hurting on one side or the other. The fit is the most important thing. You want it to be comfortable … with an ice-skate you usually buy a half-size too small. You do not want to do that with a running shoe.

In general, marathon runners need a sturdy, substantial shoe. The marathon puts extreme pounding and pressure on your feet and shins so you should run in a heavier shoe with extra cushioning. The world's elite athletes will use lightweight, race-day shoes to help shave seconds off their marathon times, but these shoes often lack support and cushioning and can cause injury to beginning or intermediate runners. You want to train and run in the marathon in the same sturdy shoe.

TWO PAIRS

Once you find a shoe you like, consider buying a second pair. You can break in both pairs of shoes at the beginning of your marathon training and then put the second pair in the closet.

The midsole in running shoes, the shock-absorbing, compressible cushioning that protects your foot, will wear out after 350-500 miles. This usually happens about three months into marathon training, right when many runners are doing their longest training runs. Having a second pair of the same shoe already broken in can help keep your feet running smoothly and blister-free.

ORTHOTICS

For most runners, the shoe selection will come down to your individual foot type. Runners with oddly shaped feet use orthotic inserts that are custom-made for their feet, but during a marathon, inserts can cause rubbing and blisters.

Shoe manufacturers have made advanced designs standard. Insoles designed to address foot shape, pronation, and arch are built securely into the shoes. You should be able to find a shoe that comfortably addresses your foot's shape without adding extra inserts.

QUICK SHOE TIPS
Running shoes should flex at the point where your toes join your feet. This is typically the widest part of the shoe.

Women tend to have small heels. Be sure to look for a shoe that tapers in the heel and fits around your ankle snugly.

Flat-footed runners need extra support. Look for a shoe with a sturdy heel and extra support in the arch.

High-arch runners have rigid feet and need extra cushioning and a curved last (the inside shape of the shoe designed around a three-dimensional model).

Too much cushioning can aggravate Achilles tendinitis. If you have suffered Achilles tendinitis, look for a stiffer shoe.

Runners who have suffered stress fractures should run in a shoe with extra cushioning and replace their running shoes more frequently than normal, well before they start to wear out.

Flat-footed, overweight, male runners are more likely to suffer plantar fasciitis. It can also happen to runners with very high arches. Avoid this injury with shoes that have extra arch support and heel lifts.

Avoid black toe (bleeding under the toenails) by making sure your foot does not easily slip forward and crash into the front of the shoe.

EXTRA SUPPORT

If you have sprained an ankle or sustained a foot injury prior to the marathon, taping will not help. If you tape your ankle, the longest it is going to give support … in a running situation, is a half-hour to an hour. The tape will not provide support for the whole race and you run a greater risk of chafing and injury if the tape loosens.

The best way to support your ankle is to look for a running shoe with a stiff heel and padded ankle collar.

CLOTHING

You should choose loose-fitting clothing that lets sweat evaporate easily. Wear light colored clothing, so that it reflects the sun and does not absorb heat all around your body. You do not want to wear clothes made out of plastic that do not allow your sweat to evaporate. You want everything to be breathable, preferably cotton-based material.

Avoid tight fitting clothes except if your stride chafes your thighs. Compression shorts can help ease leg chafing.

Be careful if you have prominent nipples. A lot of times when guys come across the finish line, it looks like they have ketchup splattered all over their shirts. The shirt, after 26 miles, chafes against the nipples and the breast. You should be careful to put bandages on the nipples or put Vaseline over that area so that the shirt does not cause bleeding or irritation.

For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.