It is important to choose the right trainers It’s the foot of a runner who is bio- Selecting the right spikes is also
in a sport such as running. Trainers are for mechanically efficient and therefore doesn’t important. For track work there are two main
running in, not a fashion statement! There’s need a motion control trainer. types, sprint spikes and distance spikes.
no single 'best trainer’ – everyone has Sprint spikes are very light and have almost
different needs. All sorts of things - your Best trainers: Stability trainers with moderate no padding on the sole. Distance spikes
biomechanics, your weight, the surfaces you control features. have a decent amount of cushioning to
run on, and obviously, the shape of your feet protect your feet during an endurance race.
- mean that one person's ideal trainer can be The Flat Foot This has a low arch and
terrible for another person. leaves a print which looks like the And remember, on the track the spikes
whole sole of the foot. It usually themselves must not be longer than 6mm.
Trainers are split into three main categories indicates an overpronated foot – In cross country spikes between 9mm and
cushioned, stability and motion control. The one that strikes on the outside of 12mm are recommended. Anything longer
first three are everyday options and are the heel and rolls inwards is dangerous, and anything shorter will not
categorised essentially by your (pronates) excessively. Over time, provide any grip.
biomechanical needs. this can cause many different types
of overuse injuries. Before training nights don’t eat a heavy
One good way to find out your basic trainer meal. Stick to something light such as a
needs is to try the 'Wet Test', below or, Best trainers: Motion control trainers, or high sandwich and drink plenty of fluids. If you
preferably, to visit an experienced trainer stability trainers with firm midsoles and eat too much before training you will get a
retailer such as ‘Sweatshop’ in Ransomes control features that reduce the degree of stitch, preventing you from running and
Europark. pronation. Stay away from highly cushioned, wasting your time.
highly curved trainers, which lack stability
The Wet Test works on the basis that the features. On training nights always bring a warm top
shape of your wet footprint on a dry floor or and track suit trousers, especially during
piece of paper roughly correlates with the The High-Arched Foot This Autumn/Winter. When it looks wet, bring a
amount of stability you might need in your leaves a print showing a very set of waterproofs as rain does not normally
trainer. Take note: 'roughly'! It's a handy narrow band or no band at all stop us! And don’t forget to bring a bottle of
starting point. between the forefoot and the heel. water. Training can be thirsty work.
A curved, highly arched foot is
The Normal Foot Normal feet generally supinated or Track etiquette encourages a safe training
have a normal-sized arch and will underpronated. Because it doesn’t environment. Always ensure when going
leave a wet footprint that has a pronate enough, it’s not usually an round the track to starting points that you do
flare, but shows the forefoot and effective shock absorber. not impeded other athletes on track and
heel connected by a broad band. A field. Watch out for yellow warning triangles
normal foot lands on the outside of Best trainers: Cushioned (or 'neutral') and obey what they say. And always listen
the heel and rolls inwards slightly trainers with plenty of flexibility to encourage out for and respond quickly to calls for
to absorb shock. foot motion. Stay away from motion control “TRACK!”
or stability trainers, which reduce foot
Always ensure that you inform your coach
of any other sporting activities that you are
undertaking. This helps us to tailor your Ipswich Harriers
coaching for you and prevents you from
getting injured due to exhaustion and Athletics Club
After training nights Continue to drink
plenty of fluids and try to eat a nutritious Ipswich Harriers
meal soon after to restore the energy you
will have used up during training.
Athletics Club General help
Non-training nights. If you want to excel in
your sport, running away from the track
Endurance group and advice for
sessions at Northgate is an important part of
your development. We will often recommend
training to do during the week and weekend,
but if we don’t, it will never hurt to run just a
few miles over the weekend. Be sure to us
first though, so that we can make sure you
don’t over do it.
More questions? If you have any questions
about the information in this leaflet or need
further advice please talk to Eric or Kevin
before or after training.
Some portions of this document based
upon an article at: http://www.runnersworld.com/