If the Shoe Fits . . . : Right Footwear Is Important to Performance, Avoiding Injury

On the surface, at least, running would seem the least equipment-intensive of sports. No high-priced technological doodads here--just a pair of shoes, and off you go.

Of course, just a pair of shoes is understating things a bit. Running may be a minimalist sport when it comes to the accouterments, but a serious runner can spend just as much time discussing the fine points of his footwear as a cyclist might spend talking about her new $2,500 Italian racing bike.

In running, buying the right shoes is not only crucial to performance, but it’s also a major key to avoiding injury. A poorly fitted pair of shoes can lead to everything from blisters and shin pain to serious knee and hip problems.

Besides that, the wrong shoes might mean the difference between fun and drudgery.

If you haven’t run lately, you might be surprised at the revolution in running shoes. There’s a whole class of shoe now, classified as “motion control,” which is designed to help compensate for a range of problems in a runner’s stride, from pronation (running on the inside of the foot) to supination (running on the outside of the foot).

There are shoes made for runners who hit the pavement with their heel first and shoes for those who come down on the ball of their foot. The goal is not so much to correct problems but to adapt the shoe to the runner’s stride, thus providing stability and helping to stave off injury.

Of course, getting a shoe that compensates for a hitch in your stride means knowing what that hitch might be. According to Kelli Hutchins, co-owner of Fleet Feet Triathlete in Irvine, most runners--even serious runners--are not aware of how they run, of the mechanics of their stride.

Fleet Feet is one of a new generation of stores specializing in running shoes and apparel--the owners call it a “technical” running store. You’re asked to bring along your old pair of shoes so they can look at the wear patterns, which can reveal (to a trained eye) details of a runner’s stride.

Some of the shops also will ask shoppers to wear comfortable clothing so they can do a bit of running in the parking lot and let the clerk observe their running style. Some shops will help runners work out a training routine, and some even sponsor running clubs or regular group runs.

With the new generation of shoes, “it takes more than just walking into a store and saying, ‘I wear a Size 10,’ ” said Terry Sedgewick, a co-owner of Fleet Feet. Most running shoes in the shop range from $70 to $125.

“The best shoe is the one that fits your needs, not the most expensive or the one that’s on sale,” said John Hutchins, another co-owner of the shop. “Brand is irrelevant. Fit is what matters.”

Like bike shops, technical running shops are usually staffed by people who take part in the sport. Sedgewick--a former rugby player who runs and competes in biathlons--said he sometimes spends more than an hour with a first-time customer, finding and fitting the best shoe.

When a runner has problems too serious for a pair of shoes to fix, Sedgewick has referred them to podiatrists and sports medicine specialists.

Running shoes have gotten much lighter in the last 10 years, through a revolution in both material and design. Several models now use implanted air bags within the sole for no-weight cushioning.

The class of shoe known simply as “lightweight trainers” is the lightest of all. The shoes are made primarily for runners with no defects in stride. Makers strive mainly for the reduction of weight along with shock absorption.

Motion control shoes are heavier, although generally not as heavy as the running shoes of old. The various models compensate for differences in the way people run and the way feet are shaped. For instance, a shoe made for someone who runs on the inside of his foot might use two different materials in the cushioning. A denser material under the inside of the foot helps the runner distribute his weight more evenly.

Most shoes on the market now incorporate some degree of motion control for stability.

Sedgewick said that under normal use, running shoes last about six months. Even if tread remains on the shoes, the support begins to deteriorate, and the ability to absorb shock declines. After that, he said, it’s best they be used for gardening or lounging.

John Hutchins said the running boom of the mid-’70s to early ‘80s fizzled when many of the runners trained too hard and burned themselves out. Better shoes have helped fuel a new mild boom in running, but Hutchins said there is also a new philosophy.

Many runners now are “cross trainers,” combining their running with bicycling, swimming or other activities. The main emphasis now, rather than training for the big race, seems to be fitness, Hutchins said.

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Canoe tours of Upper Newport Bay, offered by the California Department of Fish and Game and featured in this column a few months back, are now offered every week, up from three times a month.

The leisurely paddles focus on the natural history and resources of the ecological reserve. The tours leave each Saturday at 9 a.m. from Shellmaker Island, just off Back Bay Drive in Newport Beach (participants are asked to meet at 8:30 a.m.). The tours are $11, free for members of the California Wildlife Campaign. Reservations are required: call (714) 640-6746.

Meanwhile, Newport Dunes Resort will begin offering its own kayak tours of the 752-acre wetlands reserve on Sunday. The tours will be held each Sunday at 10 a.m. A resort spokesman said most of the $10 fee will go to the ecological reserve.

For information on the tours, call (714) 729-3863.