Running Shoes 101

By now most of you know I am a competitive triathlete, therefore I run, slower than I would like right now, but nonetheless I run. This past weekend I realized I had reached the mileage limit for my current shoes and needed to replace them. You can probably get away with holding onto dress shoes a while, but clinging to an old pair of athletic shoes too long can cost you plenty.

I’d like to share with you an article I read by Jeff Waddle, a freelance writer, “Running Shoes 101.” I couldn’t have said it better myself!

Running Shoes 101
Jeff Waddle, March 25, 2010

The American Academy of Podiatric Sports Medicine reports that if runners don’t replace their shoes every 350-500 miles, they face a potential litany of injuries including stress fractures, plantar fasciitis, shin splints and heel spurs. Exactly how long shoes will continue to provide the needed level of protection depends on individual size and weight. I replace mine about 3 times a year. Average runners pound their shoes on the ground around 700 times per mile so it doesn’t require an active imagination to see how shoes lose their shock absorption rather quickly. And, once that occurs, it can change your stride and alignment, meaning pain and possible injury are just down the road. So, whether you’re a marathon-worthy runner or you just like to take a spirited walk or light jog around the neighborhood, here’s what to keep in mind when you shop for new shoes.

Anatomy of a Running Shoe

In a recent article I read by Jeff Waddle he points out the heart of running shoes is EVA, a polyurethane material that makes up the mid-sole, The part of the shoe between the hard outer sole and the insole, the mid-sole delivers the protective spring and cushioning that keeps you running smoothly. It’s also the first part of the shoe to wear out as its ability to rebound diminishes with miles logged. The article explains that it’s the technical mid-sole or EVA upgrades to shoes that separate a manufacturer’s introductory model found at many big box chain stores and the higher-end shoes sold by running specialty stores. Each brand has its specific technology and strategic placement of cushioning (like heel and forefoot gel pads), adding that plusher insoles with additional cushioning are a distinguishing characteristic of upper echelon running shoes as well.

Securing the Fit

To find the right shoe for you, most retailers urge runners to take their old shoes with them to the store. Specialty retailers with knowledgeable sales associates will want to analyze your old shoes for clues to how you run. There is an ideal wear pattern they like to see that’s central as possible part in the shoe’s forefront with wear on the outside of the heel which is part of natural outward/inward roll as you run, certain wear patterns that aren’t ideal, they can suggest a specific type of shoe to help correct it. One common condition seen is excessive rolling or over pronation, a potentially serious problem which frequently plagues runners (or walkers even) with flat feet. Pronation is the natural inward rolling of the foot as it strikes the ground and when it’s too pronounced, it can lead to painful plantar fasciitis or long-term joint issues in knees or ankles. For over pronation patterns, one might suggest a shoe that adds stability and more rigid materials to the medial or inside to help control the motion.

When they measure feet for length and width, they look at arches because that also can dictate style and fit. Some brands and models offer more arch support than others, on may consider an after-market insert that provide additional support. Thickness of sports socks also can affect fit, so bring the socks you normally run in with you shopping. Synthetic fibers that wick moisture are recommended to avoid blisters.

Once you find a shoe you like, the AAPSM suggests spending at least 10 minutes in them, walking about the store and even running a block or two outside—most good stores don’t mind. And, once you make your purchase, resist the temptation to run a marathon in them to avoid blisters and other race-day disasters. Break them in with a few short runs first to make sure they’re going to work for you.

Price Can Matter

Generally, specialty running shoe stores stock shoes in the $80-150 range, and a pair that will work well for most runners can be found somewhere in the middle. Price levels generally are a good indicator of quality in running shoes, and most runners should be able to get a good shoe at the $100 level.

Posted by Troy Weaver, Senior Vice President, Y Family Centers and Member Experience, Y of Central Maryland.

What Makes Life Worthwhile?

Shortly before his untimely death in 1968, Senator Robert F. Kennedy discussed the way we measure quality of life in this Country:

“We seem to have surrendered community excellence and community values in the mere accumulation of material things. Our gross domestic product…if we should judge America by that—counts air pollution and cigarette advertising, and ambulances to clear our highways of carnage. It counts special locks for our doors and jails for the people who break them. It counts the destruction of our redwoods and the loss of our natural wonder in chaotic sprawl. It counts napalm and the cost of a nuclear warhead, and armored cars for police who fight riots in our streets. It counts Whitman’s rifle and Speck’s knife, and the television programs which glorify violence in order to sell toys to our children. Yet the gross domestic product does not allow for the health of our children, the quality of their education, or the joy of their play. It does not include the beauty of our poetry or the strength of our marriages; the intelligence of our public debate or the integrity of our public officials. It measures neither wit nor courage; neither our wisdom nor our learning; neither our compassion nor our devotion to our country; it measures everything, in short, except that which makes life worthwhile.”

While Kennedy’s perspective is more than 4 decades old, some would argue that as a Country we are still challenged by the issues for which he called attention.

What makes life worthwhile for you? If your answer includes things like family, friends, good health, connection to your community, values and education, consider your time at the Y of Central Maryland to be an investment in not only your quality of life—but the quality of life of your community as well!


Posted by Bob Brosmer, Chief Operating Officer, Y of Central Maryland.

Starting Off the New (School) Year!

Even though January marks the beginning of the calendar year, September marks the beginning of the real New Year for many of us. Whether it’s our first time sending a child off to school or twentieth time, there is a sensation of excitement with each beginning. A new lunch bag or backpack is a wonderful symbol of the season; fresh and ready to be filled up. This is a time ripe with hope and promise, and let’s be honest… anxiety and stress.

We want so much for our children to be successful that we may inadvertently be creating a stressful situation for ourselves and our children. Consider a few simple yet promised de-stressors as we launch the new year:

Set Routines

• Set the alarm clock early enough to avoid a dramatic start to the day i.e. yelling, threatening and rushing. Get yourself up first so that you can transition into the day before calling into action the rest of your household.


• Set boundaries and expectations for homework, TV and tech time. Monitor and establish positive and negative consequences.


• Check your child’s backpack daily; you might be surprised what you find.


• Establish and maintain one place in your home where the backpack is stored. Same for shoes, coats, pencils, paper, etc. Knowing where to find something is in itself a victory!


• Before going to bed, be fully ready for the morning departure. Have everything in one, consistent location – including both shoes. If your child takes medication in the morning, put it out at night; right next to their breakfast dish.


• Create departure rituals – blowing kisses, high fives or positive messages. Your child will remember this long after you do.

Set an Example

• Turn off the T.V. during homework time. Model the joy of reading a good book or the daily newspaper.


• Have dinner together. Talk about the successes and challenges of the day; yours and theirs. This not only grounds children, it creates memorable experiences and family closeness.


• Check your child’s homework and help them plan for long term assignments. Help them develop a plan and work that plan.

Set High and Achievable Expectations

• This is a brand new year. It’s going to be a good year! Communicate your hopes for the school year. Establish high expectations and provide the support necessary to achieve these expectations. Your child will work harder in a difficult class if you are cheering them on and providing the support that they need to master either a subject or a challenging relationship.


• Demonstrate resilience when disappointments or set-backs occur. Celebrate earned accomplishments.


• Communicate with your child’s teacher to share your expectations and your commitment to helping your child be successful. Remember that you are partners; nurture the relationship.

Set yourself up to enjoy the journey! Happy New Year!

Posted by Chris Ader-Soto, Senior Vice President, Family and Youth Asset Development, Y of Central Maryland