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"Flat Foot"

It is important to think of a good pair of running shoes as one of the most important pieces of equipment for your sport, whether it is running, jogging or triathlon.

As we have mentioned before, people who have normal pronation may be best served with a shoe that provides stability, while those who tend over-pronate, or have a “flat foot” find the best results with a motion control shoe.

Motion control shoes are designed to slow down or limit the extreme inward rolling of the foot or ankle that may be indicative of the over-pronator. Since they tend to be heavier shoes, they will not help out your speed, but will allow the “flat-footed” athlete to have better endurance and avoid injury that could be caused by a difficult running style.

These types of shoes have features such as the medial post or a firmer section under the inner edge of your foot.

They are also good shoes for athletes who suffer from plantar fasciitis. Athletes who suffer from this type of injury or tend to over-pronate can be helped by a regimented program designed by SD PERSONAL TRAINER.

Make the Right Choice

We have all been guilty of it.

Standing in front of row after row of athletic shoes, looking for the right shoe. Finally, we find the right one. But, why did you pick it? Because it looked cool. That could be a big mistake.

Most of us want to look good. We have a certain style that we like and want everything, including our running or cross training shoes, to match that style. However, basing your choice of athletic shoe on “how it looks” could lead you to a very unpleasant exercise experience or, worse yet, injury.

Running shoes can be divided into three different categories: Cushioning shoes, motion control shoes and stability shoes.

As stability shoe is intended for runners that have medium, or normal, arch and whose stride tends to land on the outside of their heel and roll inward. As we mentioned in the previous article, this is called normal pronation. There are many different degrees of stability shoes. The degree of stability it provides is determined by the amount of support it give and where that support is located in the shoe.

The semi-curved construction of the shoe gives extra support and is located in the inside arch to heel area. Materials such as phylon, EVA, urethane and carbon are used in this type of shoe to provide support functions. The types of support systems generally used can be known as footbridges, roll bars, stability webs and tortion systems.

Stay tuned to SD PERSONAL TRAINER to find out more about other types of shoes for different types of feet that may need extra cushioning or motion control.

Choosing the Right Shoe

You wouldn’t buy a nice looking house without considering how you like the neighborhood and you probably wouldn’t buy a sports car if you live on a dirt road.

Along the same lines, you shouldn’t buy a running shoe just because it’s pretty. Luckily, there are so many styles out there that you are likely to be able to easily find something that suits your needs.

However, the first thing to consider is your foot.

People obviously come in all shapes and sizes. So do feet. It goes beyond mere shoe size though. It is very important to know what kind of arch you have and what kind of shoe is best for your foot type. Consulting with an expert at a serious athletic shoe store can help. If you want to go out shopping on your own, consider the following.

Neutral Arched Feet

A foot with a “neutral arch” is neither too high, nor too flat. This means that your footprint should have a flare in the mid-foot with a relatively broad band connecting to the heal. The neutral foot lands on the outside of the heel and rolls inward slightly, absorbing shock. This type of foot is very efficient and can fit most types of shoes.

Mid Arched Foot

In layman’s terms, this foot is “flat.” Its footprint looks like the entire sole of the foot and runners with this type of foot tend to strike on the outside of the heel and roll inward. This is called “overpronating.” Runners with a mid-arched foot are prone to injuries in the feet and lower legs. If you have a mid-arch, a shoe with motion control or high stability, along with firm soles can reduce the degree of pronation. These runners should not use cushioned shoes.

High Arched Feet

The high-arched foot leaves a very narrow or no band between the forefoot and the heel in its footprint. These runners tend to underpronate, or supinate, thereby not effectively absorbing shock. Cushioned shoes are recommended for this type of foot and one should not use shoes that reduce mobility.

The foot and all parts of the body are a complex machine that works in symphony together. Professional physical training, such as that of SD PERSONAL TRAINER, can help new or experienced athletes get to know the harmony necessary for their body to perform properly.

Sunday Run before Conventiton Center Workout

Know Your Foot

The mechanics of every body is different and the way we run can vary depending on our body type and the shape of our foot. One of the main factors in determining running form is how the foot rolls from heel to toe in our stride. This movement is known as “pronation.”

Overpronation: This refers to a stride with impact mostly on the inside of the foot.
Underpronation: This occurs when the impact is on the outside of the foot.
Neutral Pronation: This is when the impact is even between both the inside and the outside of the foot.

You can tell which type of stride you may have by taking a look at a pair of your old shoes. If you have more wear on the outside of the shoe, you probably underpronate. If you have more ware on the inside of the shoe, you may overpronate. If the wear is relatively uniform, then you have neutral pronation.

You can also determine your pronation by looking at your arch. People with a low arch overpronate, while a high arch causes underpronation.

There may not be much you can do to change the shape of your foot, but you can find the right shoe to help compensate for any issue you may have. At SD PERSONAL TRAINER, we encourage our participants to have the proper equipment to enhance their workout and meet their fitness goals faster.

San Diego Convention Center Workout every Sunday this Summer

Weekend Warriors!!!!

Don't Be Scared: Get Started Now!

The idea of training for your first triathlon could be daunting. Some may thing that they need years to build up their endurance. However, if you body is already used to the sports you will be combining for your first triathlon, it can realistically be done in only a matter of weeks.

Assess Yourself

If you are able to swim for 20 minutes, bike for 40 minutes and run for 20 minutes, then you are probably ready to start training. There are a variety of different ways to train. Some may choose to give an equal balance to all the sports, while some may choose to focus on one over the other two.

Choose Your Path

A balanced training schedule would have you swimming, running and biking each two days a week for 2.5 to four hours per week. This would be done over the course of about 11 to 16 weeks.

If you choose to focus on one sport over the other, you can do that one three times per week and the other sports twice per week. However, you still have to devote 2.5 to four hours per workout to avoid becoming weak in the other two areas.

Some people choose to perform their workouts three times per week for 3.5 to 6 hours. This may help you to improve your performance on the actual race day. By performing each sport three days a week, you can divide them into a short, medium and long training session. Stagger them between sports and days so that you don’t overtire yourself in once area.

Of course, the more time you have to train, the better you will perform when it comes time to dive in and hit the pavement. Individualized training such as SD PERSONAL TRAINER will help you find your strengths and identify the areas that may need improvement.

Off-Roading

Members of CROSSFIT 619 and other San Diegans generally have the luxury of being able to get their bike out on the road just about any day of the year. However, some beginners may not want to hit the pavement quite yet. Some beginners may be more confident starting their training for cycling on a stationary bike to make sure that this is really the sport for them.


While generally biking on the road is recommendable over the stationary bike, if you want to start out off the road, there are a number of factors to consider.


Make sure to use a bike that really simulates the feel and workout that you would get from a real bicycle. Unless you have had problems with your back, the recumbent bike (the bike you see in the gym with the upright seat) is not a good option. Though it may be an effective workout for those who are not able to ride a bicycle, it is not a good way to train for riding a real bike.




Find a stationary cycle that simulates the workout from real bike. Make sure that the seat and handlebar height are similar to a real bike. If you are not sure, use a tape measure to see the height you are comfortable with on a real bike.




If you are using a stationary bike with a preset workout, don’t just use the flat course. Make sure to choose one that has variable level changes or hills.




Above all, as soon as you feel comfortable enough, get out on the road. Nothing beats the workout you will get from training out in the real world.

Cycling Shoes: To Attach or Not?

For cyclists, as well as those who participate in the triathlon, may newbies ask themselves whether they want to have shoes that attach or do not attach to the bicycle pedals. Each person has their own preference and you may want to try both to see which works best for you.

When preparing to participate in a race, you want to make sure that you have made the right decision. Therefore, it is key to your performance to be used to whichever option you choose. If you train with your shoes loose from the cycle, never make a hasty decision to start with attached shoes right before the race because you think that it may improve your performance. Make sure that whichever option you choose, it is the one that you train with that you use on race day.

If you decide to use attached shoes for racing, remember to keep your eyes forward and look ahead when attempting to slip into the shoes. Never let your eyes go to your feet as you could end up going blindly head first. This will take practice so it is not something you want to start right before the big day.

Practice this method well before the race, either on a stationary trainer or on your own bike on a quiet road that does not have traffic. Every race is different and you could end up mounting your bike in a grassy area. Make sure you have tried that. During a triathlon, you may have sand or dirt in the area that could get on your feet if you leave the shoes attached to the pedals and enter barefoot. If that is the case, you may not want to attach the shoes to the pedals, but put them on before hopping on the bike.

Many athletes participating in the triathlon prefer to use their running shoes and attach pedal adapters for the cycling portion of the race.

The point is to be prepared and know your equipment, as well as you body. CROSSFIT 619 can help to get your most important tool, your body, ready for any big race or athletic event.