2. Don’t Forget Basic Training Principles... n Warm-up –Specificity n Stretching –Before vs. After n Cool-down

3. When the Feet Hit the Ground… Everything Changes n The Feet n The Shoes

4. Shoe Selection Factors n Foot type n Fit - “Rule of Thumb” n Durability n Running Surface n Sport-Specificity n Replacement Time

5. Wet Foot Test n Static Test - Dunk your foot in water and stand on one leg on a surface that will leave an imprint. Look at the arch structure. n Dynamic Test - Do the same, then walk 5 steps, check the pattern while walking.

6. The Feet n SUPINATION: High arch. –Foot is Rigid –Absorbs less impact. –Shock is transmitted up the leg. –Needs a cushioned shoe.

7. The Feet n NORMAL: Normal arch. –Normal biomechanics. –If you have no problems, don’t change a thing. –Needs a stabile shoe.

8. The Feet n PRONATION: Flat foot. –Rapidly adapts to the ground. –Causes abrupt leg rotation. –Increases stress on leg joints. –Needs a motion control shoe.

9. The Shoes n When to retire your shoes… sooner than you might think –Outer sole wear. –Mid-sole horizontal lines. –Heel counter break down. –When it rains... –Rule of thumb - limited mileage.

10. Treating Over-Use Injuries Immediate Care n DO NOT –Use heat. –Use massage. –Use sports creams. –Use alcohol (internal). –Gut it out. Suck it up. Play through it.