What To Expect When Getting Fit For Running Shoes

The most important thing any runner can do to improve their running is to get fit for a pair a running shoes according to their gait. Finding the right pair of running shoes will leave you comfortable, happy, and Injury Free! Why not go and truly see what would be the best options for your feet, it may leave you surprisingly satisfied and informed.

At RnJ we do one on one fittings with people trying to find out what shoe will be the best for them. However, being located in Rockville, MD we can only serve the Maryland, DC, and Virginia area, but there are still several running stores out there that will offer this fantastic service. In that case the first thing to do when trying to get fit is to scope out where your local running store is.

Each running store will have a different set up to examine your gait, so you can expect different results from different places, but you can't figure out what's truly right until you experiment with some potential options first. Now it is absolutely impossible to examine your own gait; someone with proper training and knowledge has to watch you walk and run.

After getting your gait determined expect the following:

• Trying on shoes from multiple brands. Keep your mind open, a bad experience from a certain brand may mean that the shoe you got wasn't right for your foot. Each brand makes several models, each for a specific foot type.
• Trying a longer size and maybe even a wider shoe if your foot is wide. Your running shoes should fit  .5 size to 1.5 sizes larger than what your foot measures. Any activity from walking to running can put between 2-10 times the amount you weigh in pressure on your feet.  It is therefore incredibly important to have this extra space for your foot to swell without it being cramped up in the the front of the shoe.
• Walking and/or running in each shoe.  This will help you and the fitter to determine whether a particular shoe is a good fit. Be open and descriptive with your fitter. The more feedback the better.

Another important thing to do when getting fit is to bring in your old shoes. From them your fitter can determine what is going to be right and what is going to be wrong for your feet. Also make sure you can describe or remember any recent pain and/or injuries. This information is vital for getting you the perfect fit.

RnJ Sports will do one on one personalized fittings at either of our Rockville and Bethesda locations. If you would like to gain some insight on what our store knows, we have a Live Chat service on our website www.rnjsports.com and a toll free customer service and mail order line at 1-800-842-9738 (open 9-5 EST Monday -Saturday).

Keep following our blog, like us on Facebook and check out some of the latest products with great deals on our website rnjsports.com.

Got a personal question about your feet or shoes? Feel free to email us at rnjsportsblog@gmail.com
 Expect a response within a 24 hour period.

            Our fitting area on 9/7/13

             9/17/13 - Elias

1-800-842-973

1-800-842-973

GT-1,2, or 3?

The new GT-1000 2 is a fantastic improvement to the GT-1000 and Asics' stability line in general. Some of us runners have heard of the quite popular GT-2100 series for it's fantastic feel and stability tailored for the average pronator, but where did it go last year? Asics took a big leap to redefine both their stability and motion control shoes last season and a lot of us were left wondering what shoe is meant for what. The good news is that the GT-1000 2 is that true replacement to the famous GT-2170.

Last fall Asics took the GT-2170 along with a few other models (1100 and 3030 series) and essentially hit the reboot button on the designs. In the end we have the GT-1000, 2000, and 3000 the re-engineered versions of the original line. However they aren't entirely the same compared to their predecessors.

The GT-1000 2 starting at the bottom of the line is going to be the least expensive and lightest out of the line. It fits relatively wider compared to most of the shoes in Asics' line making it be an option for the mild overpronator with a regular/slightly wider width foot. Compared to last year, it offers a little bit more of that nice soft Gel that Asics puts in all of their shoes to cushion. This increase in cushion makes it slightly closer to what the 2170 had to offer, and the Duomax as well to provide stability for the light to moderate overpronator.

The GT-2000 is what Asics has described as the relaunch of the 2100 series may offer the same level of stability to the 1000 and the 2100 series, but it's fit and feel greatly differs. The 2000 being slightly pricier has a bit more cushioning than the 1000 series. Let's assume you've tried on the 1000 and like it, but you want something that feels similar yet slightly more softer and or substantial, than the 2000 would be that solution. However the fit of the 2000 is slightly more narrow limiting the range of feet it can fit.

Finally the GT-3000 is defined as a shoe meant for "late stage" pronation. What that essentially means is that the shoe has a little more Duomax (Stability post) that goes into the forefoot. If you are familiar with Asics' line of shoes think of it as a Kayano with less cushioning.

So what we end up with is three different shoes for three different people.
The GT-1000 2 tailored more for the average overpronator and  the average shaped foot.
The GT-2000 tailored more for someone who may like the 1000 but wants a little more cushion without gaining or losing stability.
The GT-3000 tailored for who may want more of a stable feel in one of Asics' shoes and still wants a nice cushioned feel without having to pay for a higher end shoe.

If you want to see what edition in the GT series may be good for you check out your local running store and get your gait examined.

 Keep following our blog, like us on Facebook and check out some of the latest products with great deals on our website rnjsports.com.

Got a personal question about your feet or shoes? Feel free to email us at rnjsportsblog@gmail.com
-Response will come within a 24 hour period

GT-1000 2 

GT-2000

GT-3000

Mens styles shown

9/14/13 -Elias

How Minimal Shoes Affect Our Biomechanics

We've all heard the risk about running in Minimal Shoes, and that if we aren't experienced enough it can lead to injury; but how can it potentially injure us? The first thing we need to understand is that there are two ways we can strike our feet; heel or midfoot. Most of us are naturally going to be heel strikers, and with heel striking we include the process of Pronation and Arch collapsation. To strike this way is entirely normal, however it should be met by a corrective shoe if your foot needs one. Midfoot striking is where someone runs on their toes/forefoot; generally speaking someone will have either trained themselves to do this since it is relatively uncommon to naturally do so.

What truly sets a Minimal Shoe apart from any other is what's called the Heel-Toe Offset. This is how much our heels are elevated from our toes. In most of the shoes we wear, we have this slight elevation of about
12 mm in running shoes, and for others it may vary. This lift is designed to contract our Achilles Tendon and Calf Muscle so in theory they don't get overstretched and pulled out. If you ever watch someone walk in high heels, you'll notice that the Calf muscle is completely contracted. Now in a Minimal Shoe the inside becomes more leveled. 4mm is considered a Transitional Shoe (ex. Brooks Pure Project Line) and 0mm is considered a Barefoot Shoe (ex. Vibram Five Fingers), and this is what causes our Biomechanics to change up.

When we run in a shoe with a more leveled offset it causes our Achilles and Calf to stretch out. Instead of having this lift, now our heels are more level with our toes, and this is where people can run into potential problems. With stretching any muscle or tendon beyond what someone is used to can lead to Tendonitis, and this is usually caused by someone who doesn't build themselves up to this drop. However, once someone has built themselves up to this, it will make you significantly faster. Our legs are like rubber bands, the farther we can safely stretch them, the more energy return we'll get. This effect however is more likely to happen with a lighter more experienced runner, as for a heavier runner will naturally be slow and at risk for pulling out these pieces of tissue.

 Unlike a Heel Striker, a midfoot striker will never have that opportunity to land their heels and stretch out their Calfs. Therefore, a Midfoot striker naturally can run in almost any shoe as long as they find a comfortable amount cushioning to go underneath their foot. For someone who heels strikes they must train themselves to handle a more level set shoe. 

Another thing with Minimal Shoes is that they won't offer and form of Stability, and with this it will make your feet do whatever they naturally do. Now if someone Over Pronates and is predisposed to injury then it would be a strong reason not to go for a Minimal Shoe. Remember that uncorrected Over Pronation can lead to a serious knee or ankle injury. However if you have been evaluated as a Neutral runner, then the absence of Stability won't affect you in that aspect.

Finally, Minimal Shoes will offer their own tricks and gimmicks in order to help the customer achieve a midfoot strike, because this is the ideal stride and goal for anyone using these shoes. Whether the shoe has a toe grove to activate certain muscles, enhanced forefoot cushioning, or a flexible flatter set bottom, these features can get you closer to changing your stride. 

As stated in an earlier post, a Minimal Shoe is a performance tool used to enhance the abilities of an already experienced runner, and blind use or abuse of it can pose a serious risk for injury to the user.

If you want to see what Minimal Shoes may be an option for you, go to your local running store and get your gait examined to see if you may be a candidate. 

Keep following our blog, like us on Facebook and check out some of the latest products with great deals on our website rnjsports.com.

Got a personal question about your feet or shoes? Feel free to email us at rnjsportsblog@gmail.com
-Response will come within a 24 hour period

Try-on Brooks Pure Flows at our Brooks Night 7/23/13

9/10/13 -Elias

Parks Half Marathon Packet Pick Up At RnJ Today!

DC's Parks Half Marathon Packet Pick Up at our Rockville Location.

Keep following our blog to see photos and information from our upcoming New Balance night in our Bethesda Location on Monday September 16 at 6:30 for a shoe demo and 7:30 for a talk with New Balance tech rep Kevin!

 Everyone lined up to receive their numbers on our Balcony.

Our one on one fittings with our shoe specialists.

And a nice photo montage to sum up the day!

Keep following our blog, like us on Facebook and check out some of the latest products with great deals on our website rnjsports.com.

Got a personal question about your feet or shoes? Feel free to email us at rnjsportsblog@gmail.com
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One of our dogs George, he's getting a good nights sleep like all runners should before a race.

9/7/13

Understanding the Minimal Trend

With the Vibram Five Fingers and Born To Run, minimal shoe lines have seen a tremendous spike in sales and popularity. There has also been a tremendous spike in podiatrist clients, and a very clear pattern is shown. The sales in minimal shoes are almost parallel to the business of  orthopedists and podiatrists. This trend tells us a little something about Minimal Shoes; they aren't for everybody.

A minimal shoe is solely a performance tool. If you run fast and you want to run faster, then try it out since you are an experienced runner. However, if you're a slow and/or a heavy runner, the minimal shoe isn't just magically going to make you fast and injury free. Rather, it 's going to injure you and probably make you even slower. Think of an expensive collectors basketball shoes; they're great basketball shoes, but if you suck at basketball they aren't going to make you better.

What us runners and everyday people need to realize is that not all things work out for everyone. Yes if you're experienced in running then a minimal shoe will make you faster and injury free, but it takes time to build yourself up. There's no magic tool to boost performance, and when it comes to protecting our body when exercising, we shouldn't just follow a popular trend. minimal shoes affect your biomechanics so much more differently than your regular trainers, and we'll talk about this in a future post.

The minimal trend is truly beginning to fade away because about 80% of the runners we help have something wrong with their feet, often injuring themselves when running in these shoes when they lack the knowledge about it. The concept is the same as a flat or a spike, you won't want to train or race in it unless you're experienced. This is not to stop anyone from buying minimal shoes, but rather warn you all of what may come. Your podiatrist and/or orthopedist may be happy to see you again, but you won't be happy to see them.

However the minimal trend, despite its decay, has put an influence on the trainers that companies are currently producing. As technology advances the companies begin to discover new techniques and foam compounds to gradually reduce the weight of a shoe. There is a significant difference between a shoe released in 2010 to a shoe released in 2013. For example, the Mizuno Wave Rider 11 weighed 11.2oz and now on it's 16th edition it weighs 9.9oz. In shoe terms this is quite a difference. In the end while most of us may not be able to run in a minimal shoe, the current trend in trainers will safely bring us down to that lighter, faster, and more breathable feel some of us are just dying to get.

If you are interested in trying on a minimal shoe to increase your performance, go to your local running store and explore some potential options. Remember that if you have a history of injuries take extreme caution when deciding to run in a minimal shoe.

Keep following our blog, like us on Facebook and check out some of the latest products with great deals on our website rnjsports.com.

Got a personal question about your feet or shoes? Feel free to email us at rnjsportsblog@gmail.com
-Response will come within a 24 hour period

Mizuno Tech Rep Discussing the Evo Minimal Line at Mizuno Night 1/16/13

9/3/13

Stability Vs. Arch Support.

All of us at some point try to find out how much support a shoe truly has. Sometimes we find ourself looking at how substantial the shoe looks, or we stick our hands down the inside to feel the arch. Believe it or not running shoes don't literally offer arch support, but rather a term we used in the last post "Stability."

As explained in an earlier post when we Over Pronate our ankles roll inwards. Within this excessive movement we shift our weight to the inside of our feet. Now think, if we shift our weight towards the inside in a soft shoe, then it would increase that motion because it has no resistance? That's exactly the case, without something to resist this inward roll then our feet would continue to Over Pronate. Now a shoe with an actual arch in it wouldn't resist that motion because all it's doing is lifting up your arch. This doesn't mean that arch support doesn't do anything, but it doesn't help in this situation so we have Stability.

For those of you who may or may not have been fitted for running shoes, you may notice either a speckled or gray piece of foam directly underneath the arch/ankle. This right here is called a  medial post, and it is the key component to offering correction to Over Pronation. This foam is twice as dense than regular midsole foam; making it harder and more resistant to movement. Once the foot begins to shift weight to the inside this added extra dense foam compresses less, and therefore it stops excessive pronation. Now everyone pronates to a different level,. some more than others. In response to this, each shoe will offer a different level of stability. For example a Motion Control shoe will offer more dual density foam than a Stability shoe, so therefore it's designed for a more excessive pronator.

Arch support is a totally different component which often times has to be added with an innersole into a shoe. There are an endless combination of foot types. Not everyone with flat feet Over Pronates, which means that someone with a high arch can Over Pronate as well, so a person with a perfect arch can Over Pronate as well. If someone doesn't need additional arch support, then may find it uncomfortable in their shoes. Therefore shoes won't offer arch support, and if the runner feels they need it, then there are several insert brands on the market that will offer various feels and amount of lift.

In the end what makes a shoe, technically speaking, more supportive is how much Stability it has to offer. With Over Pronation being the more serious issue to correct in our feet, shoes are going to meet that need by offer different levels of correction.

If you want to see how much Stability, and or what type of shoe your foot needs check out your local running store and get your gait examined.

Keep following our blog, like us on Facebook and check out some of the latest products with great deals on our website rnjsports.com.

Got a personal question about your feet or shoes? Feel free to email us at rnjsportsblog@gmail.com
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The Brooks Beast With The Dual Density Foam Stability Post.

8/31/13 

Understanding The Main Types of Running Shoes

Everyone has at some point gone on down to their local sports superstore and picked up the best deal available. This "deal" often feels good at first, but then as we break it in seems to give us pain. The truth is no shoe is truly bad, it's just that each shoe that is available on the market is meant specifically for a different foot type. Finding a shoe that matches your foot type best will keep you happy, comfy, and dying to keep going on runs. Here's a simple breakdown of the different types of shoes.

At the bottom of the support spectrum is a Neutral shoe. A Neutral shoe offers no stability for an over pronator, but not everyone needs support. For example an under pronator and a person with a perfectly supported foot require a neutral shoe. Within the Neutral category there's another spectrum going from soft to firm and highly cushioned. A soft shoe will provide that nice marshmellowy feeling some of seek in shoes, and on the other end we receive that nice structured feeling that some of us seek out. 

Climbing up the ladder of of support we have Stability shoes. These shoes are designed and tailored for the average over pronator. A Stability shoe resists over pronation to a certain level in order to help align the runners ankles, knees, and hips. Just like Neutral shoes there is another sub progression of support. A light Stability shoe provides that tiny ounce of stability to the mild over pronator, and a moderately cushioned/high end cushioned Stability shoe will provide correction to an average pronator. 

At the peak of our progression we have the all mighty Motion Control shoes. Some brands will either make 1 or 2 Motion Control shoes, and most actually won't make any. These shoes are designed to correct someone who over pronates to any extreme level. Since only a few exist they all are fairly equal in terms of stability, however the Brooks Beast reigns as the supreme leader in offering stability in running shoes. Someone must get their gait examined otherwise running in these shoes and it not being correct for your gait can pose an extreme risk for injury. 

If you're curious as to what category of running shoes you require go to your local running store and get your gait examined.

Keep following our blog, like us on Facebook and check out some of the latest products with great deals on our website rnjsports.com.

Got a personal question about your feet or shoes? Feel free to email us at rnjsportsblog@gmail.com

-Response will come within a 24 hour period  

Saucony Rep, Mark Johnson Discussing How The New Stability Shoe The Omni 12 Works

Taken During Saucony Night At Our Rockville Location 4/17/13

8/27/13