Week 1 train­ing be­gins


When you get ready for this year’s Van­cou­ver Sun Run, it’s best to dress from the ground up.

The most im­por­tant piece of equip­ment for dis­tance run­ners are their run­ners. This year, the go-to shoes have big, floaty soles.

“The trend is back to max­i­mum cush­ion,” said Evan Moore of FitFirst Footwear at For­tius Sport and Health.

For the past six or seven years, he said, shoes have been lighter and leaner be­cause run­ners pre­ferred “foot feel” and not feel­ing like bulky shoes were slow­ing them down.

But now “it’s more im­por­tant to have com­fort and to wear shoes with soles that min­i­mize in­jury.”

That’s es­pe­cially true for be­gin­ners, run­ners re­turn­ing af­ter an ab­sence and older run­ners more prone to in­jury, he said.

“Un­less you have per­fect gait and per­fect form, where you train your body to cush­ion your­self,” you’re bet­ter off with a thick, shock-ab­sorb­ing sole.

Walk­ers should choose shoes with a wider, big­ger foot­print. And more im­por­tant than colour or style is the fit.

“Make sure you deal with a shop in per­son, with staff who know what they’re talk­ing about,” he said.

“You want to try on three to five pairs,” to de­ter­mine which shoe feels the best.

“You want it to be snug in the heel and the mid-foot, and open and spa­cious enough in the toe so that there’s lots of wig­gle room,” said Moore.

“That’s true if you’re do­ing your first 10K, or if you’ve been run­ning for over 30 years.”

That al­lows for the toes to have room af­ter a long run as the foot nat­u­rally swells.

Shoes are all made with syn­thet­ics these days and there’s a more seam­less struc­ture to to­day ’s shoes to re­duce fric­tion points and blis­ters.

“The wo­ven struc­ture takes away any po­ten­tial” for that dis­com­fort.

The weight of the shoe isn’t a big fac­tor, as all shoes are within a few ounces of one an­other, said Moore.

The shoe should be wa­ter­proof, es­pe­cially in south­ern B.C.

Very few shoes, ex­cept for some walk­ing shoes, are made of leather.

And the store does cater to those who are look­ing for ve­gan-friendly footwear, mean­ing the shoe won’t have been in con­tact with any an­i­mal, said Moore.

In­for­ma­tion on reg­is­ter­ing for the 2019 race, which will be held on April 14, is avail­able at The Van­cou­ver Sun Run of­fice, on­line at reg­is­ter.van­cou­ver­sun­, via email at [email protected]­cou­ver­sun­run. com or by call­ing 604-336-9922.


Evan Moore of FitFirst Footwear says com­fort­able shoes that min­i­mize in­jury are in de­mand.

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