Jogging outdoors or on the treadmill is suggested as a significant cardio activity for a healthy person. Running as an exercise is functional to locomotion – helping us move from one place to another. Efficiency and safety begins ground up – the shoes we wear need consideration. Unfortunately, few invest in appropriate footwear, oblivious to its importance… with negative consequences.

Proper running shoes protect our feet from abrasions and ankle damage. The padding in the shoes helps support our body weight so that the impact is not damaging to the joints. Cutting corners by wearing tennis shoes or sneakers for a noteworthy activity like jogging is not recommended. You know you have the correct shoe when it feels comfortable on your feet. It should feel snug at the heels and mid-foot. There should be enough room to wiggle your toes and be flexible around the mid-foot. It should fit well and feel good on the foot when running. Uncomfortable shoes prevent the body and muscles from working well, predisposing the user to injury.

Some pronation around the ankle is normal (amount that the foot rolls inward toward the arch). Overpronation is when the arches of the foot roll inward or downward when walking. Supination of the foot occurs when the bodyweight rolls onto the outer edge of the feet. In normal gait, the foot should pronate (roll inward a bit) so that the weight is on the ball of the foot. Supinators are rare, but overpronators are a plenty. They have a greater need for stability and motion control. Supinators need shoes with plenty of cushioning and flexibility. Popular shoe brands help with gait analysis, as do physical therapists and podiatrists. So, take time to choose your running shoes. As they say, “A pair of running shoes and a dream can take you anywhere!” Lata Rajan

Senior Faculty (Exercise Science)
K11 Academy of Fitness Sciences
by
Fitness Icon Kaizzad Capadia