Let's Talk About Sox...(part 2)

Getting the proper fit is simple. Start with matching your foot size to the sock.

Quick tip: many socks use sock size on labels. Mediums are 9-11, large 10-13. Those numbers refer to the sock size not a foot size.

You want the socks to be fitted but not overly tight. Your heel should fit nicely in the heel of the sock. Any good running sock will have an articulated heel. If you feel any pulling on the toes try the next size up. If you are between sizes go with the smaller size. If you get toe blisters and you are on the small side of the recommended foot size, try the next size down.
If the seam bugs you wear the sock inside out.

Many of the new socks come in 4 or 5 sizes. This let's you get a great fit. The older styles usually just do 2 sizes.

Another trend is feet specific (right and left) socks. The idea is your feet need support and cushioning on opposite sides of the sock for each foot. Asics and Brooks have gone as far as designing the socks based on your biomechanical needs. For a neutral foot, a nice cushion sock with evenly distributed cushioning. For stability, more support around the arch and more cushioning by the ball of the foot. Motion control socks? Yep, They are more supportive in the arch and are made straighter to match that flatter foot shape.

The oddities...

Injinji socks have individual toes. Just like the socks you wore as a kid. The have a very good fit around the foot and are made of Coolmax. The toe thing takes getting used to but they are very helpful if you get blisters between your toes. When you run (especially on trails) you can feel your toes working.

Oxysocks are the high tube looking socks you see racers using. The idea is they compress around the calves and allow better blood flow. This helps get oxygen to the muscles and remove the bad stuff. The most famous proponent of this type of sock is Paula Radcliff (women's marathon world reord holder), though she is not sponsored by Oxysock. Many people like to wear them after runs for the recovery help. I wore them around the store and my calves did feel less fatigued. I just couldn't go run in them. I just can't go out with socks up to my knees! This is one case where vanity wins. I did give them to one of the employees and he ran in them and liked them.

New Balance has made a new sock that has built in ankle support. They claim they are as supportive as neoprene or cloth sleeves. I think they are much more supportive. They also provide a little arch support. They are made of (everyone repeat after me) Coolmax. I wear them on longer runs and really like them. I still prefer my Balegas day in and day out, but there is a place for these in my sock drawer.

Wrightsock (and many others) make double layer socks. If you are having blister problems, having the second layer helps reduce the friction. Guess what they are made of! I'll let you know on a later post. Many people absolutely swear by these. The key is getting both layers lined up properly. Otherwise they never feel right.

Yes I know there are other oddities out there. If you have one you like let me know. I am always interested in new stuff.

Let's talk about sox...
(Part One-fibers)

Socks are an extremely important piece of equipment. Often overlooked, they ensure a good fit and comfortable feet.

Tip #1 - Bring your socks or buy a pair when you try on new shoes. Socks can alter your shoe size by half a size. Also, the try-on socks at most stores are not washed as much as you would hope!

The truth behind "the fabric of our lives" ie cotton.

a) Cotton WICKS! Unfortunately, it also absorbs. This keeps your skin moist and soft so any rubbing will cause a blister.
b) Cotton is fine for anyone doing relatively low miles (of course, what are relatively low miles?). Unless you are prone to blistering, cotton will be fine. Personally, I find cotton socks to be rough and heavy (especially after soaking up a couple of miles of sweat).
c) I usually recommend going to synthetics when your runs begin getting over 45 min to 1 hour.

Ah synthetics!!!

The most popular synthetic for socks is Polyester. Now those of you old enough to remember the fashions of the 70's can relax, we are not talking leisure suits! Coolmax is the best known polyester. Remember, not all polyester socks are Coolmax. The socks I have been using most are a brand called Balega. Super soft, no raised toe seam and they wick like a furry cat.

The next most popular fiber is acrylic. Wigwam Ironman and the old classic Thorlos are two popular brands. My take on acrylic vs poly is (according to my feet), poly socks keep my feet cooler but my feet feel dryer (and warmer) with acrylic.

Nylon is becoming more popular for socks also.

Wool-yes I know it isn't a synthetic, I just wanted to see if you are still awake.
Wool is seen a lot more in running socks with the popularity of Smartwool. Now everyone makes a merino wool sock. Merino wool is softer and not as itchy as regular wool. I still find them to be a little itchy and very warm. By far the best I have tried are the Smartwool, but I still only use them on cold days.

Part 2 - Trends and proper fit....

The things you find on a run...

Today I went out for a run in a new trail shoe (Mizuno Ascend). I ran at a cross country course called Hallmark. Fun, tough course. I did a couple of loops (2.95m per loop). There is a lot of wildlife in the area and as I came around one corner I found something interesting. Two rabbits feet! Unfortunately, the bunny wasn't attached. At first I thought "sick", but I stopped to look closer (must be a guy thing). The lower part of the foot was perfect but all the meat was eaten off the upper leg. It looked like a perfect rabbit's foot from a key chain. So why wasn't the lower leg even chewed on? I wonder if Marc from the store would want it as a gift? These were my thoughts as I took off. You know, I never thought about my shoes during the run! Good Shoes!

Are you hydrated?

Proper hydration is very important for max performance and recovery. The main problem is dehydration. If you keep up with the sports media you probably are afraid to be in the back half of a marathon because of the dead bodies lying around due to hyponatremia! If you are unaware of this problem, it occurs when someone drinks TOO MUCH water. It basically creates an electrolyte imbalance due to excessive water in the blood. It can easily be dealt with by eating during your endurance event. Now the media has been having a field day with this but it is something to be aware of. The biggest problem is the symptoms are similar to dehydration so people drink more water. If you are beginning to have signs of dehydration make sure you eat (gu, powerbar, fruit, pretzels, etc.) with your water or use a sports drink. This should take care of both problems.

I have been using a hydration powder (mixed with water, of course) called Ultima. It works very well for before, during, and after workouts. It has NO Sugar and is all natural. It tastes a wee bit strange because instead of sugar it uses Stevea. Diabetics (my father in-law uses it) and pregnant women can use it. It has all 5 essential electrolytes. I try different products all the time (usually for a full month) and I find Ultima to work best for me. If you are using it as a recovery drink, make sure to take in some protein within an hour after finishing your work out.

The link to Ultima’s is to the right under links (pretty clever, huh?) Check out the comparisons for yourself.

Hello all,

Let's talk about lasts. A last is the form that is used to make a shoe. In running shoes, last has two meanings. The first is the shape of the shoe and the other is construction technique.

Most companies use more than one shape for their shoes. In fact, many use different lasts for men's and women's shoes of the same model. A well known example is New Balance. They have a SL 1 and a SL 2 last. The SL1 has standard proportions (similar to many companies). The SL 2 has a wider, shorter, and deeper toe box. It is narrower in the heel and higher in the instep. You will see more women's shoes with SL 2 than men's. The proportions of the SL 2 is closer to the average woman's foot. So in this case the "last" includes the upper!

There are basically three last shapes used in running: curved, semi-curved and straight. The straighter the last, the more stable (for overpronation) the shoe will be. Ceteris paribus (all else being equal).

Curved lasts are not used very much in training shoes but are prevelant in race flats. A curved last can promote pronation and not many need help in that catagory, but allows for a fast movement through the gait. The foot type that would use this shape in a trainer are supinators and underpronators.

Semi-curved is by far the most common shape. It works with a lot of feet and stability devices. Other names you may see for a semi-curved are universal and semi-straight.

Straight lasts are the most stable. These shoes tend be shaped like bricks. The arch area of the midsole is filled in. They tend to be wide based shoes. This shape is best for severe over pronator.

THE CATCH! There are straight lasted cushion shoes and semi curved motion control shoes!

By the way, I will discuss the pronation/supination thing very soon on another post.

When constructing a shoe there are four basic lasts: slip, strobel, combination, and full board.

To make a slip lasted shoe you pull the material of the upper around the form (last) and stitch it. If you pull the insole out of a shoe and there is stitching going down the middle that is slip lasted. This makes for a comfortable fit, though it can be inconsistant from shoe to shoe. It is also more flexible (ceteris paribus).

A strobel last is a bit more stable, more consistent in fit and and holds orthtics better than a slip last. To strobel last a shoe you put a felt (or any of a number of different materials) "board" under the foot and stitch the upper to it. This is becoming the most prevelant way to make a shoe.

A combination last combines the forefoot flexiblity of a slip last but has a "board" from the mid foot to the heel. This makes the heel very rigid. This makes the shoe stable and allows orthotics to sit nicely. There are fewer and fewer combination lasted shoes now.

Full board lasts are not used very often in running (I can't think of any off hand). It tends to make the forefoot too stiff. Great for dress shoes but not for runners.

Whew!!! That turned out much longer than I expected and I left a lot out!

Hopefully, you are not more confused. We will be touching on the above many more times.

More to follow...

Hello all,

Let me tell you what to expect from this blog. I am going to discuss running equipment, injuries, training ideas, and what it is like to be in this industry. So let's start...

I am just starting to see sales reps for spring 06. Yes, we do buy this early for next year. In my world spring begins in January and fall begins in June. Anyway, If I see anything really exciting I will let you know.

My 1st tip: If you want to know if a store is worth shopping in, ask this simple question: "what's the best running shoe?" If they hand you a shoe ( or even hint at a particular model or brand) start your running program by running out of the store! The best shoe is the one that works best for you. Running shoes are desgned to be fit based on an individual's biomechanics. Just because your friend, wife, boyfriend, etc. likes a shoe or a brand it doesn't mean you will. Make sure the shop lets you run in the shoes and watches you in at least one pair (to check out what your foot is doing when it hits the ground). After that it is up to YOU to decide which fits and feels best.

More to follow...