Boilermaker Training

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1 - WEEK Boilermaker Training Here are some shoe descriptions categorized by cushion, stability, and motion control.. Cushion:. Remember, your foot type is neutral. This means your arch height is medium-.. to high(or some may refer to this as equine or rigid shaped}, ana your degree 4.-of pronation subtle. There are excellent shoes ftom Asics, New Balance, Mizuno, Brooks~ Nike, and Saucony. t is not accurate to recommend specific models--untilmore variables about the individual athlete are leamed. Stability: Your arch is descnoed as flexbleor weak The stability shoe has features that are designed to slow down the rate of.pronation. This is accomplished -. by "last" shape, and by the addition of specific components to the shoe. The goal of wearing a stability shoe is to enable the. runner' s foot to perform in as neutral( coltected)position as possible. Your foot and lower leg will still ---- ()ve~.qt:q~1e-, but the s:tabwty ~4,Q~_willll~lP ~port!hfug;;~_..- Motion Control: Your arch shape is very flat or you have a history of crushing stability shoes. This category of running shoe is usually has a midsole material that is highly resistant to compaction, and these shoes are generally built on a nearly symmetrically"straight last." Some runners benefit ftom a motion control shoe with.contouraround the arc~ yet others cannot tolerate any pressure beneath medial side of the foot. The right fit is crucial and cannot be descnoed iri.a 1,2,3 process. There can be numerous things to consider when deciding on the right fit. will be happy to personally'assist you during the fitting process( at the Sneaker Store and Her Sneaker Store, of course).

2 Gear:. ~.. 1. Socks- A tightly woven sock, with a reverse teny construction, made :froma performance driven material will enhance the fit of your shoes. This meansheel slippage, blisters, and soaking wet (sweaty) feet should be a thing of the past. Cotton is fine for a casual so~k, but for a runner orwa1k:er'sneeds, cotton is not a good choice because of the absorption and slow drying properties of cotton.. 2. Sport Bra-Be aware that there are differences in the sport bras. The products that are sport specific won't be made Tomcotton (for the same reason as above, and there are bras designed for high motion - con1-olactivities'such as running, horseback riding, and plyometric type workouts. Larger built runners should seek out the bras built for their shape. They will generally cost more, but they're worth it. 3. Cold weather gear andwann weather gear- For the cold, don't use cotton. Dress in layers, and today's materials are so good, you don't have to dress like a snowmobiler. Remember, your apparel needs to. be light,breathable, and wind resistant. For the warm weather, a cotton T actually can be beneficial because the moisture in the materialagainst'yourskin has a coolingeffeclbut;you won't be ' "-. 'disappointedwith results of the higher tech fabrics. Some will actually reducecorebody temperature... My friend's at;nke once said, "fjfwte au du& yo.a cannot 6.eion.g. to., 6c/Urol6yo.a auuwt get in. to., 6u.t tjie!wad6 me alwatp o.p~".::.~. ----

3 road REPORT RUNNNG WORKNG SHOES WEAR OUT BEFORE THEY STO P by Bruce R. Wilk, PT, OCS, and Maritza M. Valdez, BS This article is the second of two parts. O ne problem a consumer faces when trying to select a new pair of running shoes is the lack of standardization in categorizing shoe type. Running shoes are categorjzed by different and confusing terminology, for example "structured cushioning" or "a performance shoe." One manufacturer's stability model might claim to prevent the foot from overpronating just as well as another's motion control model. Manufacturers also may radically change models and keep the same name, such that shoe function changes without"informing the retailer, much less the consumer. Therefore, look at the shoe yourself. Compare arch support,tread width, firmness and gel cushioning among several mode! shoes. Stabilityshoes are adequate for average-weightrunnersas well as overpronatorswith low arches. These types of shoes are usually builtwith a rigidplastic wedge or high-densityfoam in the arch of the shoe for added support, ideal for overpronators.well-cushioned shoes are recommended for those who run 40 miles a week, as well as runners with high arches. Builtwith a thicker cushioning, they provide extra protection in the midsole for highmileage. Runners in store for racing flats should search for shoes with lightweight uppers. Racing flats should also have a thin tread and flexible sole to ease the push-off stage of the stance phase. On the other hand, performance trainers are characterized by thicker treads, added heel cushioning and more arch support than racing flats. t is crucial to keep in mind your specific training needs when selecting a shoe. How to Decide When Shoe6 are Worn Out n lieu of counting mileage; follow these tips to tell when it's time for a shoe change. * Pay attention to the ride. How does running feel? Worn out shoes provide less shock absorption and support,.so A Figure 1. (A) Dotted lines through the center of the heel and the midsole form a 90-degree angle. (8) Dotted lines show a right, outward lean of the upper shoe because it is glued into the midsole at an angle. * nspect the shoes to make sure they are glued together properly. f the midsole is tearing apart from the upper aspect, it's time for a change. * nspect the shoe from the rear on a level surface. The entire upper aspect of the shoe should sit evenly on the sole without leaning to either side (Figure 1). fthe shoe leans, it cannot support your foot. Make a Date out Consider writing the date you first wear your new running shoes some place on the shoe that will last-perhaps the midsole. Then record a hatch mark for every 10 or 20 miles run. This will serve as a simple and accurate record of shoe use and will help you remember the age of the shoe. Leonj. Hoffman,PhD, AMAAmember * Using a tape measure, measure the medial and lateral vertical distance from the top edge of the posterior sole surface on which the shoe:is resting The:shoe's sole-should rest level to thesurface Compare these distances within each, shoe-(figure 2). -*'Rock.your shoes in and out on a level surface. Apply both downward Jr B Figure 2. (A)The leftshoe is level with equal outside.(a)and'inside (b) vertical distances. (8) The inside (c) vertical distance is larger than the outside (d) vertical distance on the right shoe, causing an outward tilt. test its ability to withstand rocking. f. the shoe excessively rolls inward or outward, it will not stabilize your foot.. * Push into the shock-absorbing gel pocket in the midsole using your thumb to check for firmness. n addition, apply both downward medial and lateral forces to the upper aspect over the heel counter to check for height loss. The shoe should withstand collapse to properly absorb shock and stabilize the foot Remember, too, that moisture wears out shoes. A wet shoe cannot stabilize the foot as well as a dry one, and the shoe will stretch out prematurely. n addition, wet shoes cannot absorb shock as effectively and will tend to overcompress. Rotating pairs so they have a couple of days to dry out before running in them will help. Even still, the materials in the midsoles of shoes tend to oxidize more quickly in hot or humid environments. Do not keep shoes in an overly-heated area like the trunk of a car. Running in proper shoes will help you enjoy the sport, prevent injury and improve performance. Follow these steps, shop in a reputablestore and pay attention to model changes so your shoes will last longer and you will run better. Bruce R. Wilk, PT, OC5, is a certified physical therapist and the director of Orthopedic Rehabilitation Specialists in" Miami, FL. Maritza M. Valdez; B5, works with Rr1rp ;:;c;;:; nhvc;ir;:;/ thp~nv :lint>

4 How Do KnowWhatTypeof Shoe Need? := '.':...:.' '.".~- ;.~ The human foot is comprised of some 28 bones, 20 muscles and tendons, 112 ligaments and 33 joints. Theindividual characteristics of each of these components and how they work together make for an almost endless variety of feet and foot movement. By understanding the characteristics of your feet and their motion through analysisat a specialty running store, by a podiatrist, or through your own observations, you can take the initiative to make sure that you end up in a running shoethat best serves your needs. Begin by determining you:"footstrike and motion. When you run, do you land on your forefoot or your heel?f you land on your forefoot, you need a cushioned shoe. f you land on your heel, what happens next?do you roll up the oulsjdeedge of your foot, do you roll pretty evenly up the center area of the foot, < or do you roll toward the inside edge of your forefoot to toe-off? footstrike This can be difficult to determine, especially since wear pattems on your old shoes can be misleading. The gold standard is biomechanica/ analysis of your gait. A less technical method is to stand on a Rat surface with your knees bent and your '" feet Rat and ask a Friend to look at your achilles tendons. Do they curve or tilt notice- ; '<1 ably inward from vertical or do they remain fairly straight up and down?,.,,. f you fall into the first category, you are probably part of the 65% of the general population who overpronate (roll to the inside edge of the footl. S.~vere overpronators need a motion control shoe to help curb this extroneous ~ motion. Milder overpronators need a stability shoe, which provides structure to guide your foot to a more neutral motion. f your achilles remains relatively i vertical, you are among the 30% who have neutral feet and simply need cushioned shoes. r; Next, determine the shape of your foot using the diagram below. Approximately 35% of us have high arches and require curved shoes, 40% of us have medium arches and require semi-curved shoes and the remaining 25% of us have minimal to no arches and require semi-straight or straight lasted shoes.',. i t :; :.,~~.~;,~~::11.'~:'~1.j~ ~ Byd~t~,~;~;;gyo~~~;:~:,"~:;::~on and:o;:~a~::~~:, ;n-~e ~ general way we describedaboveor with the more technicalhelp of a podiatrist or running specialty store retailer, you have narrowed down your shoe search to the category that you need (cushioned, stability or motion control) t and then further refined it by determining the shape of the shoe you require (curved, semi-curved,semistraightor straight lasted). Now you can use this Shoe Review as a starting place fo view many of the latest offerings from the shoe companies. Combine it with feedback and evaluation from your podiatrist and your running specialty store retailer and you're on your way to Finding a great new pair or shoes. J ' J. AtNewBalanceweare! co~mittedto manufacturingshoes.ihan extensiverangeof width offehngs'frorn.narrowto extrawide.'-"..sn!the'next timeyou'reshopping fofathleticshoes,takea minute to getyourlootproperlymeas~red..'. Yi.2recognizethat. feet corne~n ~ all snapesand sizes, and that sldes!! : '.'.,,..' dtartif1ietfel';petforrif b'e1te'r:- '. "'.. C?200:2New SaJance AlNenc ~. nc.t :":

5 Foot Measurement Chart.. '.. '9FilSystem by Phil Ore~ Firier Name Sock.. A.ddress... Foocwear Style Ciry/Srace Phone Size Zip Heighc Weighc. Usage U Brannock Oevice@Foar Measuremencs Heel-Toe Heel-Ball Width Volume. Left Right Left Right Left Right Left. Right' Scibilization?. Modi.ficacio~, Necessary? Slioe/B'oo t 'Fit' G uaiamee? '..~.. 2. o Yes o Yes.OYes o No o No.0 No w. 3., 4':'-"': E - " Foot Measurement Chart Left Right Corrective Orthotics :J Yes 2No Diagnosed Medical Foot Problems Q Yes 0 No Diabetes::! Yes :J.No ; Comments