Training Tips – Week 7

Tips for Getting the Right Shoes at the Running Room

Presented by John Stanton

123Motion control, Cushioning and Stability Running Shoes. Motion control shoes, for runners whose feet roll in, with low arches, knees move towards each other in a bending position. Foot strikes on the outside of the heel and rolls inward excessively. This runner needs a firm midsole and a sturdy heel counter.

Cushioning shoes are for runners whose feet roll to the outside, arches are high or rigid, and knees stay neutral or move outwards through foot strike. They wear their shoes on the outside of the sole. This runner should wear a cushioning shoe with a flexible forefoot and no motion control features.

Stability shoes are for runners with a normal sized arch, lands on the outside of the heel and then moderately rolls inward. They have a semi- flexible arch and their knees roll in slightly when bent. Require extra cushioning and some degree of stability no excessive pronation.

The fit of your shoe is most important it should fit snugly particularly in the heel cup if you want to avoid ankle and knee problems. You should be able to wiggle your toes at the front of the shoe.

John Stanton is the founder of Running Room.

Some days all you need are your shoes and the open road.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
6 9

LSD
Run/Walk
Off 5

Steady Run
3

Steady Run
4

Steady Run
Off 3

Steady Run
24
Pace Schedule
Long Run
(LSD)
Steady
Run
Tempo
Hills
Speed Race
Walk Adjusted
Race Pace
To Complete 9:29-10:33 9:29 8:37 7:36 8:32 8:21
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 400m

Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
6
16
LSD
Run/Walk
Off 6

Tempo
10

Tempo
8

Steady Run
Off
6
Steady Run
46
Pace Schedule
Long Run
(LSD)
Steady
Run
Tempo
Hills
Speed Race
Walk Adjusted
Race Pace
To Complete 8:37-9:37 8:37 7:48 6:51 7:49 7:36
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 600m

Learn more about Running Room Training Clinics

running-room-logo

← Week 6 Week 8→