Week 7

Running Room Training Tips

Week 7: Getting the Right Running Shoes

Motion Control Shoes

Motion control shoes are 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

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.

BMO Vancouver Marathon

Stability Shoes

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.

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

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

Race (Walk-Adjusted)

To Complete

8:37-9:37 8:37 7:48 6:51 7:49 7:36

All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 600m.

Half Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

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

Race (Walk-Adjusted)

To Complete

9:29-10:33 9:29 8:37 7:36 8:32 8:21

All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 400m.

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