News and Tribune


June 3, 2013

FITNESS SOURCE: Proper shoes a must before running

What works for one person may be wrong for another


And running styles change, which means a shoe that worked for someone five years ago may be totally wrong now which is why Stallings said you always need to be fitted.

“Even in families people have different styles, different makeup,” he said. “When you don’t get fitted properly you are just asking for trouble. That is why we don’t sell on the Internet. You can’t buy anything from us on our site. You can’t just assume you know what kind of shoe you need because body mechanics can change.”

He also said it’s important to know when a shoe is worn out. He says a running shoe starts breaking down around 400 miles. Stallings also said you can tell if it’s time for new shoes if the tread starts to wear or when your body starts telling you in the way of knee and hip pain.

And he said never run in walking shoes.

“You can walk in running shoes but you can only walk in walking shoes,” Stallings said.



Along with the proper shoes, Stallings tells runners to develop a training program that is right for them. They include:

• identify goals

• alternate hard and easy days

• build cross training into schedule

• increase mileage and workout gradually

• allow for flexibility in workouts

• keep a training log

• evaluate progress regularly

Fred Geswein, a longtime runner and coach, said it’s important for new runners “not to do too much too fast.”

“You have to give yourself plenty of time to adjust mentally and physically,” he said. “The older you are and the more out of shape you are, it will take you longer to adjust. When you look at the elite runners, they are built for running. Most runners today are not. You have to adjust to that.”

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