As with all things in life the lessons that seem to sink in the most usually come from either hardship or pain. In other words...we do something stupid, get hurt, and while we're recovering from our injuries we learn all the essential steps we should have know to prevent our injury in the first place. When it comes to learning how to run properly I definitely learnt the hard way.

My initiation to running started in the military. This is where the damage to my knees started. Running 10km's in combat boots in full fighting order and with a 30 pound machine gun strapped to my back was not the best way to learn how to run, but when you're young and indestructible anything goes. Eventually following a few gruelling Airborne Cup competitions I woke up one morning unable to walk properly without a considerable amount of pain.

I had no idea what the root of the problem was until I spoke to a long time Lawrence who ran the Montreal Marathon when he was just 16 years old, and was a competitve sprinter. He mentioned to me that there were 3 critical steps to running pain free.

Step 1:  Take the Time to Buy the Right Shoes
This step seemed simple enough. Apart from the combat boots, I told Lawrence that I had purchased the most expensive running shoes that I could find. I quickly learnt that the most expensive shoes are necessarily the best...they're usually just the most popular. Lawrence told me that you need to buy a running shoe based on the structure of your feet and how they strike the ground.

Here's what I learnt (the simplified version) There are 3 types of foot structures that people fall into.

• Pronator foot type: Is the  type of foot that rolls inward while walking or running. This type of foot is characterized by a very low or flat arch. The type of shoe that a pronator needs is a motion controlled shoe that will not allow a pronator to roll their foot inwards.
• Supinator foot type: The impact of the foot when running is restricted to the outer edges of the foot. This type of foot often has a very high arch. A supinator needs a high cushion shoe with no motion control. This allows the shoe to more evenly disperse the impact when running.
• Neutral foot type: This is the most common type of foot structure. A neutral foot lands on the heel and rolls forward during the gait cycle and the impact is distributed evenly across the forefoot. The neutral runner has the most flexiblity when buying shoes, but should get a combination of high cushion with a certain amount of stability.

One of the easiest ways to determine what type of shoe to buy is by looking at the sole of your current running shoe. If the wear on the bottom of the shoe is to the inside towards the arch then you're a pronator, if its to the outside of the foot then you're a supinator, and if the wear is even...your a neutral runner.

When it comes to buying shoes just make sure you buy the right shoe for the right job. Don't by a cross trainer for jogging. Make sure you buy a running shoe for running. There are a lot of great brands out there. One great place to start is with Asics. This is a shoe company that works closely with athletes to get it right and approved by the American Pediatric Medical Association.

Step 2: The Right Warm Up Goes a Long Way to a Pain Free Run
Before you start running make sure you take the time to stretch yourself out. This will help all the muscles, tendons, ligaments, and joints better deal with impact that you're body will take from running. It will also help you slowly raise your body temperature and prepare you for the run.

If there was one stretch I recommend you do before every run it would be to cross your legs while standing and then bend over and touch your toes while keeping your legs good and straight. This has been a life saving stretch for me. This helps to warm up the collateral ligaments which help to provide stability to the knee.

Don't rush your warm up and when you do decide to start running make sure you start slowly. Consider your first kilometer or mile as an opportunity to develop a comfortable stride.

Step 3: Choose the Path You Take Wisely
I'm sure you've heard the old saying 'Look before you leap', well...when it comes to running outdoors you should consider this saying as golden advice. For the most part you got 3 choices when it comes to running outside:

• Concrete - is to be avoided at all costs. Most sidewalks are made of concrete which is a substance that is hard right to the core. This means your body takes a pounding every time you decide to run on sidewalks. Long term it will eventually catch up with you.
• Pavement - is much better than running on sidewalks made of concrete. Unlike concrete pavement is made from a substance called asphalt. Asphalt is a semi-solid substance that never full solidifies in the centre which means it has some give and will be less hard on your body. Most of our roads are made from ashpalt.
• Nature - there's nothing better to run on than grass or a natural path. A natural surface has a lot of bounce and will protect you from long term damage. Running on grass or natural paths should be your first choice wherever possible. The only challenge is that you need to be slightly more careful when it comes to uneven ground. You don't want to twist your ankle.

When it comes to running pain free all it takes is the right shoes, a good stretch, and a smart path and you'll be able to enjoy the benefits of running for as long as you like.

Author: John McMahon - Head Instructor
Nomad Kickboxing & Boxing

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