Ask Jo Our resident Olympian on choosing running shoes
The best guide is how the shoe feels and what is comfortable to you when you run. The toebox should be roomy enough for your toes to spread – ensure there’s enough gap (a thumb’s width) between your longest toe and the end of the shoe, so your foot doesn’t contact the front of the shoe when you are running. Other features to look for are a heel tab that doesn’t rub your Achilles and a lacing system that prevents slipping of the foot.
Adequate cushioning is important, too, especially if you’re doing a lot of road mileage. But if the shoe feels too squidgy, it will allow excessive movement, which could cause overuse injuries.
Heel-to-toe offset (heel drop) has been widely discussed in recent years – it refers to the height difference between the heel and forefoot of the shoe. A lower offset of around 4mm is thought to encourage a more natural foot motion. A higher offset (8-12mm) is thought to be good for heel strikers and to reduce stress on the calf and the Achilles. However, a higher heel could cause more of a forward lean and place greater stress on the hips and knees.
Many running stores offer analysis of your running gait by having you run on a treadmill and looking at how your foot strikes the ground. This can help in finding a shoe designed for your footstrike.
What is the best nonimpact cardio option for recovery days?
My preferred choice is aqua running. It’s done in the deep end of a swimming pool, so there’s zero impact on your joints, but you still get a great workout. Using an aqua belt gives a bit of flotation so you can concentrate on form rather than treading water. A relaxed running action provides an easy workout. Alternatively, you can do intervals of varying intensity that aerobically emulate a tough workout on land (see the session, left). Working hard against the resistance of the water is a useful strength workout for some muscles, especially the hip flexors. But remember that total rest days are important, to replenish your body and get you ready for the next workout.
I’ve always wanted to run a marathon but it feels unachievable. Are there any strategies for pushing through mental/ emotional blocks?
Completing a marathon is a fantastic achievement, but even experienced runners would admit that preparing for their first felt daunting. Rather than allowing negative thoughts to fill your mind, focus on what an exciting challenge it is. Plan your schedule carefully so it’s realistic and builds sensibly. Break your preparation into chunks
(eg weeks or months) to make it more mentally manageable. Enter some shorter races (such as a
10K and/or half marathon) in the lead-up and treat these as mini goals to focus on and build your experience. And, if possible, team up with others (whether a running buddy, club or via social media) who have the same goal – the camaraderie will keep you going. But, most importantly, believe in yourself – you can do it!