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Welcome to the Official Site of The Y in Central Maryland Turkey Trot Charity 5K! We are excited to have you join us for this Thanksgiving morning tradition.

Adults, children and families from across the region come together to not only run (or walk, jog, stroll), but to raise funds so that children living in poverty in Central Maryland have access to Y programs that will forever shape their lives.

Thank you for being part of something good on Thanksgiving Morning!

Thursday, September 5, 2013

Putting Your Best Foot Forward

You will most likely be logging quite a few miles the next few months and you want to make sure you have the right equipment. Beside a water bottle, the most important piece of running equipment is your shoes! Running or walking in an ill fitting pair of shoes can cause a plethora of musculoskeletal issues, which can easily be avoided. Here are some simple tips on how to choose a great pair of running shoes, which will hopefully improve your training!

First, where will you do the most of your training? On the road/treadmill or trails? Road running shoes are designed for the repetitive strides of road running, where your feet will be hitting hard and, for the most part, even surfaces. Trail running shoes are designed for varying and unstable terrain. They are heavier than road running shoes, due to their thicker sole, which protects your feet from underfoot dangers like sticks and rocks, while also providing stability.

What kind of feet do you have? First start with the length of your foot. Do not be afraid to ask someone at the shoe shop to measure your feet. Then, check the width of your foot. If you are a male with a more narrow foot and cannot find a shoe in the "Men's" aisle, try a pair of "Women's" shoes, the same goes for women with wider feet, try the "Men's" aisle. Most shoe manufacturers design their women's lines with a B width and men's lines with a D-width and not all feet are created equal. Next is your arch! Think about what type of footprint you leave in the sand. Is your footprint narrow and curved? You have a high arch. Does your foot leave an almost straight print? If so, you are flat footed. A great way to check is with wet footprints on concrete. Here are examples of what you are looking for:

Supporting your arch correctly will stabilize your feet which keeps your ankles, knees and hips in alignment. Not only will this improve your stride helps prevent pain in your joints. Most running stores have arch types of each shoe displayed, but if not, do not be shy to ask.

Shop at night. Trying on shoes at night, especially running shoes, is necessary. Your feet swell during the day, as they do during a run, so shopping with larger feet will prevent you from purchasing shoes that are too small.

Bring your accessories. We are not talking your sweatband here, but your orthotics or insoles. These can greatly change the fit of your shoes.

Wiggle those toes! Can you move your toes from side to side and up and down? You should be able to.

Bring your old shoes. An expert shoe fitter will be able to learn things about your stride based on the wear pattern of your current pair.

As you can see, there is a lot more to buying a running shoe than the color and logo. We suggest you take your time, visit a running store, and keep these tips in mind.

Good luck and we hope to see you out on the trail, on the treadmill or pounding pavement in a great fitting pair of shoes.

We will be sharing lace tying techniques in a couple weeks, so be sure to check back!

If you would like to learn more about the materials used to make running shoes and how they can impact your performance you can find more information here.

Arch photo from: http://www.calvinshub.com/2010/02/finding-the-right-running-shoes-for-your-feet/

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