Long Distance

Long distance running includes the 3K, 5K, 10K, XC and road racing [1].  For these longer events runners wear special shoes called “racing flats” or simply “flats.”

“Racing Flats” are light-weight racing shoes with minimal heel slippage and moderate forefoot comfort and support [2].

In order to avoid injuries, long distance runners need to make sure they have the correct shoe and the correct fit.  Because long runs tend to cause feet to swell, runners need to have “slipper like” shoes in order to avoid black toe nails, blisters and pain.  When buying racing flats, runners need to make sure to leave about a thumb width at the end of the toe box to guarantee enough room for the toes during the runs.  It is also recommended to make sure flats are secure in the heel and midfoot area of the foot to prevent foot slippage or blisters [2].






image: http://www.chem.net.au/index.php/corporate-health-news/heavy-feet-wont-win-the-race/.  Accessed 4/17/2012

[1]http://en.wikipedia.org/wiki/Long_distance_running.  Accessed 4/02/2012

[2] http://www.youtube.com/watch?v=AT3NzbRKEi4.  Accessed 4/02/2012


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