By the way, should any of you need running or spike shoes (Adiadas and Mizuno), email me. I can get you 30-40% discount off the retail price.  As for Polar heart rate monitor watches, I can get you 20 % off the retail price.

Overpronator = Low arch = Flat feet
Underpronator = High Arch
Neutral Pronation = Normal Arch

Note: Most likely but not necessarily true

Scanned pages from Runner Magazine:

This is a review of shoes from the Runners magazine (March 2005 issue) and I’ve scanned the pages concerned. Click on the thumbnail for an enlarged version. The article is a little outdated in terms of shoe models.

Flat feet and overpronate – look for a Motion-Control shoe. Motion control shoes prevent your foot from rolling in too far, have a straight shape that gives maximum support to your foot and are the most rigid, control-oriented running shoes.

High-arched feet and underpronate – look for a Cushioned shoe. Cushioned shoes allow your feet to roll inward (absorbing shock), have a curved shape to encourage foot motion and have the softest midsole with the least medial support.

Normal arches and pronate normally – look for a Stability shoe. Stability shoes offer a good blend of cushioning, medial support and durability. They often have a semi-curved shape and don’t control foot motion as strictly as motion-control shoes. Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Related Websites:

http://www.runningtimes.com/shoes/04web/04listpro.htm – Shoe Reviews By Pronation Factor
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=99
http://www.runtex.com/NewsView.asp?key_m=3
http://www.physsportsmed.com/cover.htm
http://library.thinkquest.org/3049/version2.0/shoes/page2.html
http://www.arches.uga.edu/~lnavits/foottype.html
http://www.eastbay.com – buy shoes online

Generally, there are three categories of running shoes: Motion Control, Stability, and Cushion. Shoes are classified based upon the amount of stability (pronation control) they provide the wearer’s foot. There are many gray areas between the categories, so we define Light Motion Control, Light Stability, and Light Cushion categories for those shoes who do not meet the full requirements of the 3 main categories.

There is a common misconception that shoes that are stable are not cushioned. While it is true that stable shoes may be firmer in certain areas of the midsole (this is what helps provide the stability), supportive shoes have just as much cushioning as a shoe labeled “Cushion”.

Motion Control shoe

Motion Control shoes are designed for the severe overpronator, flat foot, and sometimes recommended for the heavy runner, over 180 pounds. A severe overpronator has a foot whose arch is too flexible and collapses excessively. This causes the foot to roll inward at an extreme angle and puts strain on the shins, knees, and lower back. Motion Control shoes are straight lasted and have a very broad base for support. Motion Control shoes will also have either a dual density midsole or a rollbar, or both, for added pronation control. Don’t assume that just because a company or magazine says a shoe is “Motion Control” that it is. Test the shoe by twisting it to make sure it is rigid through the arch.

Light Motion Control shoe

Light Motion Control shoes are designed for the severe overpronator, but they are not as stable as Motion Control shoes. The overpronating foot has a flexible arch that collapses and causes the rolls in excessively. A Light Motion Control shoe is fairly straight lasted, rigid and broad through the arch, and has either a dual density midsole or rollbar for added stability.

Stability shoe

A Stability shoe is best for a mild to moderate overpronator, which is about 85% of the population. Overpronation is the excessive inward rolling motion of the foot. When an overpronator’s foot hits the ground, the foot rolls inward (pronates) to absorb shock, but continues to pronate past a point that is considered healthy. Then, when the foot goes into the push-off phase and the foot is still in an overpronated position, it places a great deal of strain on the ankle, lower leg, knee, and lower back. Overpronation is the cause of many running injuries: IT band syndrome, shin splints, plantar fasciitis, the list goes on and on (too long)! By wearing the right type of shoe and training wisely, you can help to prevent injury. A Stability shoe has a built-in device to limit overpronation- and there really are only two-either a dual density midsole or a rollbar. A Stability shoe must also be rigid through the arch- try bending the shoe in the middle- if it flexes easily through the arch, it’s not going to give good arch support.

Light Stability shoe

A Light Stability shoe is best for someone with a neutral gait cycle or a very mild overpronator. This type of foot has an arch that collapses slightly to absorb shock for the body. A shoe with some added stability features like a dual density midsole will give some support to this type of foot. A Light Stability shoe is somewhat flexible through the arch, but with enough rigidity to give some stability.

Cushion shoe

A Cushion shoe is best for the supinator or someone with a neutral gait cycle and for people with heel pain, poor natural padding, people who have had shin splints or stress fractures. This type of foot has a fairly rigid arch that does not collapse and therefore the foot does not absorb enough shock for the body. This type of foot needs a shoe that is all cushioning, with very little stability because the foot is stable enough . A Cushion shoe is flexible through the arch to allow the foot as much motion as possible.

Light Cushion shoe

A Light Cushion running shoe is best for a true supinator or underpronator. A supinator generally has a high arch and a rigid foot structure. This type of foot does not absorb enough shock for the body, therefore the shoe must do some of the work. A Light Cushion running shoe is not a very substantial shoe- it is all cushioning, with minimal arch support. A Light Cushion shoe is extremely flexible through the arch to allow the foot as much motion as possible. In general, a Light Cushion shoe will break down rather quickly (less than 400 miles).

Reference: http://www.runningunlimited.com/runningShoesExplained/runningShoesExplained.asp

Tonight, I cooked chinese omelette – 2 eggs, some corns, carrots, beans, onions, spring onions and beansprouts. Perfect!

I wanted to make stir-fry belacan sweet potato leaves (yeah, leaves of sweet potatoes) but I couldn’t find any at the supermarket. They had kangkong leafy vegetables instead. So I made stir-fry belacan kangkong :)  Kangkong is also known as water glorybind, water spinach, water convolvulus, and swamp cabbage.

PS: Aline asked whether it’s enough for the Husband. It’s always enough for him as he doesn’t eat much for dinner. In fact I keep asking the husband whether I’m giving him too much food! During weekdays I reach home at around 7.20 pm. I cook and dinner is usually ready within 45 minutes. So we eat dinner at around 8.15 pm and then we sleep between 10 – 11pm. If we sleep later, we will be tempted to have supper or snacks — Well I will snack, not him.

Salty Scones

Sweet Raisin Scones

Anyway… the Standard Chartered Singapore Marathon 2008 was held this morning. This is the 3rd year in a row that I’m not running the marathon. In fact it’s the 3rd year since having stopped taking taking part in mass running events. I also avoid going to those events. There should be a psychological reason behind this I guess. I still enjoy running, just that I enjoy doing it alone or together with him. But I don’t go long anymore.

Dar was at the event to support his club and friends. He managed to take a pic with this year’s marathon winner, Luke Kibet, who is IAAF World Marathon Champion 2008.

Left photo: With Luke Kibet and Right photo: With Daniel Ling, M.Rameshon and Benedict Tan — top 3 in men open local Category.

Gold medal for Singapore Men

For more photos, you can go to my flickr. Don’t forget to check SprintDynamic.Com on the 9th December! We are planning to relaunch the website on that date! A lot of news.

If you are looking for the article Running Shoes Explained, click here.

Did you watch the exciting 100m Final? New World Record set by Jamaican, Usain Bolt – 100m in 9.69 seconds. I was kinda sad that Tyson Gay didn’t qualify for the Finals and Asafa Powell came in 5th. Women 100m Final was another exciting race. Top 3 are Jamaicans hehe. My favourite was Muna Lee from the States.

And did you watch the 200m Heat and Quarter-Final today? Mauritian athlete, Stephan Buckland, is qualified for the 200m Semi-Final. Also, Bruno Julie, beats Venezuela’s Hector Manzanilla in the boxing tournament quarterfinals to clinch the first Olympic medal for Mauritius! Allez maurice!

Bruno Julie of Mauritius reacts after defeating Hector Manzanilla Rangel of Venezuela and during a men’s Bantamweight 54 kilogram quarterfinal boxing match at the Beijing 2008 Olympics in Beijing, Sunday, Aug. 17, 2008. Photos from Yahoo.