Oct / Nov 2006

INDEX

CHAIRMAN’S CHIRP                                FROM THE SCRIBE’S DESK

CROSS COUNTRY LADIES                        INTEREST COLUMN’S

WALKERS                                                BUSINESS CARD BOARD

LADIES CORNER                                     

TRACK AND FIELD                                   

RESULTS & FIXTURES

CHAIRMAN’S CHIRP

Club members and friends,

Hi! To you all,

Let me first apologise for not getting a newsletter out to you for some time. Regrettably, we have had a scribe problem. Everybody wants a newsletter but there is a lacking in a person to compile it.  Greg Anderson our Webmaster has kindly volunteered to step into the breech. Our newsletter will take on a new form to assist the compiling, so please bare with us during this transition.

The year is rapidly closing in with Christmas on the horizon and the planning for our PDAC 25 next January is under way. The good news is that Huletts have tentatively endorsed sponsorship again for the race.

The topical point of comment for me at this time is the after impressions of the Annual General Meeting which took place on 2006/09/19 here at the club house. The attendance was as previous years, a poor response from the total membership which continues to shun club issues. The meeting was very upbeat nonetheless, with a good vibe and mutual respect for others standpoints. We welcomed Simon McArthur and Gregg Patterson as elected members to the committee, Kelvin Borland taking over as Men’s Club Captain and Piet Badenhorst as Men’s Cross Country Captain. Wayne Scott we thank sincerely for his committee service, who stood down for this year. We were unable to finalise Audited Financial Results for the year and relied on a rounded off Balance, Income and Expenditure statements. These will be finalised for publication. Our standing is in the black, a most satisfactory position which allows us the luxury of providing our athletes with assistance and benefits. Reports were presented verbally by the Chairperson, the Treasurer and the Ladies and Men’s Club Captains of Road and Cross Country disciplines, Track and Field and the Race Walkers Captain. These were well received and informative.

 I am very happy with our new management team and am equally sure that they will the meet the challenges that face us in the near and distant future. Please give them your full and total support.

The 2006/2007 Committee

Vincent Huxtable  Chairperson                

Teresa Scott        Trustee          

Gordon Battersby  Treasurer      

Vacant                Trustee

Fay Ridgway        Secretary

Lise Muchna         Club Captain Ladies

Harold Swanson   Track and Field           

Sam Hibbert        Vice Captain Ladies

Greg Anderson     Member          

Kelvin Borland     Club Captain Men

June Watson        Club Captain Ladies X-C

Gregg Patterson   Member                      

Piet Badenhorst    Club Captain Men X-C

Simon   McArthur  Member                     

Lyn Scott             Club Captain Race Walking

Doug Miles           Junior Training

Many congratulations to Lise Muchna, Lyn Scott and Simon Russell who were recognized for their service and dedication to the club with the PDAC’S most prestigious awards.

 A Committee Meeting has taken place since the AGM. Out of the decision list the following issues are for your information:-

1. 20 Kms race Distance will be added to the Incentive Scheme 1 once time criteria are agreed.

2. We are to form a Race Sub Committee to better manage future events. Volunteers please?

3. Club House hire will be available to Club Members only.

 I would like to thank you all for the wonderful help and support that you the membership have given this club over the last year and I trust that we can depend on all our members to support us over this new committee year.

 A final comment on how wonderfully well our Ladies have performed this athletic year (and it’s not over yet), the enthusiasm and commitment from them all is superb. They really have done the club proud!

 Cheers for now

Vince

CROSS COUNTRY LADIES

XC Ladies Report for 2006

Cross country started off with a parlauf which was held at Westville Club.  We fielded 3.5 ladies teams as one of our ladies ran with a Queensburgh harrier.  We repeated our success of last year by having the first team home. Well done to Kim & Lise for that performance.  Their splits for the 1km ranged between 3m 42 & 3m 57.  Our next team took 3^rd position overall, this was Danielle & Aimee! We also had Liza Preen running in the mixed section with her husband Frank.  They also came first.

The next 2 league events were at Collegians Club & then one at Hilton.  We had a good turnout at both with Lise winning on both occasions.  Lynda & Sam also did well at the Collegians event.   It was nice to have some new people running XC for PDAC. Janine & Jandi.  They both appeared to enjoy it and will be back they say!

Hilton was another story altogether.  It was the coldest day in the history of Natal! (or at least the coldest that I ever remember).  It was raining, miserable & muddy.  4 of us went off on a warm-up lap & already the mishaps started. Between us we had 3 falls.  On the actual race itself the falls continued and Janine almost thwarted her Comrades chances & ended up having to have chiropractor treatment.  Lynda not to be outdone had to be more dramatic by clutching on to a barbed wire fence to save herself during a slippery slide, requiring First Aid treatment!  That not being enough she went over on her ankle twice.  Teresa also had a close call.  Sam was wise enough, after getting there, to bail out with flu symptoms & rather visit her mother in nearby Howick!!  Stephanie got as far as Pietermaritzburg before the hailstones came pelting down & she didn’t make it up Town Hill!  Lynda & Lise both won money prizes for their efforts.  Afterwards Lynda, Janine and I enjoyed hot soup on the veranda, cell phones carefully locked in the car, as Lise, Sam & Dorothy frantically tried to phone us as they had broken down on the return trip and wanted our assistance!  Ignorant to their plight we made our way home and were amazed to see the Maritzburg golf course covered in snow!!!  Later we discovered that this turned out to be the hail everyone had been talking of.  I must mention that George Cox chose this race to make his XC comeback.  He didn’t look a happy fellow & I will be most surprised to see him at the next event!  All in all a very memorable days outing. 

On Saturday 8^th July we enjoyed a cross country race at Summerveld.  Although we have raced there many times this was a new course & it wasn’t too taxing.  It was a really beautiful day and a perfect venue.  In the ladies over 35 race Lise was our first runner home followed by myself, Teresa & Hanneke.  In the open ladies 4km we had Sam & Tessa & the open ladies 6km we had Kim.  There were only good comments about the course so hopefully we will be back there next year.

Next race was hosted by Savages at the cycle stadium which is their new home since Kings Park football stadium has been demolished.  I didn’t quite know what to expect!

However, it was a very pleasant surprise.  Very flat, but they took us over horse jumps & various other obstacles which broke the stride pattern somewhat, and you had to be pretty agile to duck under poles etc.  I found that I didn’t seem to be quite as agile or supple as I used to be.  It must be another age burden!  In the open ladies 4 km race we had Jolene Delport running her 1^st cross country race.  I am sorry to say it wasn’t a very good start for her as they were sent out on the 3km route instead of the 2km.  On the other hand this made Dorothy very happy as she was more than happy to only run 3kms instead of 4!  In the over 35s we once again had Lise in the front & it was nice to have Liza back again after her stress fracture.  Teresa, myself and Janine made up the numbers in that race and I think we all ran pretty well.  Kim acquitted herself well in the open ladies 6km event.

Next event was at Gelofte.  It was an uncomfortable run for most as many of us had just come from breakfast at Sprigs.  This breakfast was a prize we had won for being the club with the first 10 runners over the line at the Spar Ladies 10km.  Nevertheless we were out in numbers.  We fielded a full ladies team in the 4km senior event.  We have not had a full team in this event for years so I would guess that we have started to attract a few younger ladies at last!    In the 6km senior event we had Danielle & Kim & in the over 35 ladies race we had 7 runners which was fantastic.  It was also nice to have Kerry back.

Next it was up to Pietermaritzburg again to another race at Collegians.  This was quit a low key event as it was put on at the last minute to replace an earlier event which was cancelled.  Even at short notice it was very pleasing to have a full team in attendance.

Next event was the KZN XC Champs at University of KZN.  We had a good turnout here and it was unfortunate that the over 35’s were told they were to run 6kms instead of the usual 4km if they wanted to be in contention for the championship medals.  Some of us did the usual 4km & others braved the 6km.  It was a really good course and enjoyed by all.

From this event 5 of us were chosen to go to Witbank to run the SA XC Champs.  Unfortunately Lise & Stephanie could not make the trip but Teresa, Janine and myself went.  The 4km course was very testing! and coupled with the altitude didn’t make for a pleasant run.  However we all seemed to run a reasonable race & all finished very close with Janine in 20.18 Teresa 20.40 myself 20.50.

I think we had an extremely good year and we had lots of new faces.  I certainly hope everyone will be back next year & would like to thank everyone for participating.

  Men’s Highlights

At the KwaZulu Natal XC champs medals went to

Vince Huxtable Simon Russell & Piet Vorster

4 of our men were selected to run at the SA Champs - Simon, Vince, Piet Vorster & John Ngcobo.

 All for now

June

 Contact details: Home: 261 7170   Work:  260 1359  Cell:   082 421 3037     E-mail:    watsonj@ukzn.ac.za 

WALKERS

Walkers news……………………..

 Ladies time Trials

Firstly I would like to say THANK YOU to all the walkers who did the Queensburgh leg of the  Sportszone – Highway – Powerade New Balance Ladies T/Trials – we had 3 full walking teams (the only club to achieve this on the night) thus making us the overall winners in the walkers section  - our A team came 2^nd to Highway

Results:  Highway A….122.01       PDAC A………124.38       QBH 131.39 – the overall points standing is: 

Highway 131              PDAC      91                      QBH        37

Plus Lise said the walkers added almost 20 points to the overall total, so thank you, thank you!!!!  For the first in time in ages PDAC are 1^st in the Super League leading with 32 points

Next Ladies Time Trial  is at Hillcrest on the 9^th November –Thursday night – do hope our 2 injured ladies will have recovered well enough by then to be able to walk – Gay & Michelle do wish you both a speedy recovery. Pleased to see Nicky and Kim are over their injuries – welcome back!!!.

Club League

Next club league is the Mineshaft 29^th October starting at 6.00am and can either walk 10km or 21.1km(this is a 2 lapper and tough) there is a 3hr30min cut off and Big Dave is pacesetting for Runners World doing a sub 3:30hrs – so if you stay with this ‘bus’ you WILL make cut off. Mugs to all finishers.  After the Mineshaft the next one is on 3^rd December at Yellow Wood Park 15km also quite undulating.

Male walkers you can come out of hibernation now – it is quite light and warm at 6:00am – duvets actually tend to get a bit too warm – so do hope to see you around at some of the races in November. Sifiso has been flying the PDAC flag for the men a few times. He has a transport problem and often arrives late – rather than do nothing he walks the race( if the walkers section is shorter) often starting 10mins late - well done. His times reflected in the results are actually faster than those recorded!!!  

 This & that

The Bluff Vets race on 5^th November has been cancelled due to Bluff Road being under construction.

Congrats to all who have competed in races these past couple of months and achieved their goals and to Lesley for completing her FIRST 15km and half marathon both well within the cut off times.

And to Michelle - congratulations on being awarded her permanent number for the Gaterite Ultra and for achieving 5000kms in the Johnny Kambouris Challenge.

Wishing all our athletes who are participating in the 10km Champs – all the very best of luck.

 Ladies Training Weekend

What a wonderful time was had by all – thank you ladies for making this a memorable weekend – training on the beach is really something!!!! Came home with a good few aches – not only in my legs but my jaw as well!!!!

Till next time, remember those shoes were made for walking………………………

Lyn

PDAC WEBSITE

 The PDAC website address is:

www.pdac.co.za

Please send your contributions to

  webmaster@pdac.co.za

Quote of the Month

"The positive thinker sees the invisible, feels the intangible, and achieves the impossible

LADIES CORNER

Long time, no chat..... Wow!  What a busy couple of month’s we’ve had.  Two Oceans, Comrades, Spar Ladies 10, cross country league, SA 20 km & 10 km Champs ... all have come and gone and not to mention all the road races. Exhausting, just writing about it...!

Because we haven’t had a newsletter for so long, some of the feedback is old news.  I have included it anyway.

Comrades – 16 June 2006

8 PDAC ladies entered this epic journey.  We had one DNS, one  DNF and herewith the comments from the remaining 6:

Sam – 8:47 – First PDAC lady:  “Awesome!”

Janine – 8:56 – First vet lady:  “I had an absolutely wonderful run, went so quickly and had to step up the pace with the 9 hour bus breathing down my neck!”

Teresa – 10:08:  “Nice run, sore feet but managed to finish and eat which was a bonus for me.”

Stephanie C.S. – 11:04 – First master lady:  “After a four year lay-off I basically ran on memory and it felt good running it again.  A very enjoyable day.”

Jandi – 11:19:  “Had the greatest day.  So happy I made it.  I had tears in my eyes at the Flora mile, a dance past the PDAC tent and feeling great over the finish line.  All the hard work and perseverance paid off.  One must never give up.  Will be back to complete my down run next year.”

Mary – 11:59:  Watching you finish on television gave me goosebumps, tears in my eyes and 50 extra grey hairs! – Lise

Congratulations to all of you!  Special congratulations to Jandi for completing her maiden voyage and to Mary Naidoo (now residing in Jhb but still running for PDAC) for hanging in there and finishing in a nail biting 11:59:28.

I can assure you that, once you have run Comrades, standing by the side of the road is very frustrating.  Next time you run past spectators, spare them a thought .... it’s hard work!

SPAR Ladies 10km – 25 June 2006

Thank goodness club runners get a seeded start because you have to be very brave to face those masses.  On that note:  a special thank you to all the PDAC men who help at the start and take the “estrogen fuelled” abuse and complaints from the woman.  (I can only say one thing:  I would rather be running than have your job ...).  Also a special thank you for cooking up a storm for us afterwards at the club tent.  It’s really appreciated (xxx – kisses).

We had a reasonably good turnout with a few sick, lame and lazy not pitching.  Non the less we did very well by winning second team prize (team of 4) and we

won the “team of 10” team prize which is a sponsored breakfast at Spriggs. (How it works:  The times of the first 10 ladies from each local club gets added and the club with the fastest time wins a breakfast.)

Special congrats to Danielle Adlam for making the top 20 (16^th) in a time of 39:31. 

20 km S.A. Champs (East London) – 2 July 2006 

Danielle Adlam and yours truly set off on our “great adventure” to go and rub shoulders with the elite in the running fraternity in East London.  What an experience....!  If we could’ve converted our nerves into leg speed we would’ve broken world records.

We set out on a typical East London morning ... clear, cool and ... Windy (with a capital “W”).  The “slightly undulating” course soon turned into an uphill battle (no, East London is not FLAT) with my mind willing my legs to move, no matter how slow!  Oxford street seemed never ending but as they say – all good things come to an end ... 

This must’ve been one of the hardest events I have ever run and if any ultra-distance athlete think that 20km is a mere walk in the park ... think again ... you’re obviously not running hard enough!

We came home with the third open ladies team prize with the team consisting of Tanith Maxwell (Harmony – 1:13:25), Jenny Smith (Harmony – 1:25:59), Danielle (PDAC – 1:26:52) and me (PDAC – 1:27:35).  Please note (with pride) the 2 x PDAC members ...!

10 km S.A. Champs (Stellenbosch) – 21 October 2006

4 P.D.A.C. ladies got selected to represent KZN at the 10km Champs in Stellenbosch – Danielle Adlam, Dorothy Starzak, Amanda Bradshaw & me.  

Unfortunately I do not have the final results.  Although it was a “fast” course run under “ideal” conditions non of the KZN athletes I spoke to were particularly happy with their times and everybody seemed to be approximately a minute off their pace. 

KZN only bought back 2 medals:  Jenny Allebone (gold – 60+ category) and Grace de Oliveira (gold – veteran category).

We only have 1 league to go:  Hillcrest AC on 9 November 2006 @ 18:00.  We have been doing EXCEPTIONALLY well thanks to all of you who so generously give up your time to support.  We’re still leading the Super League (for the first time in yonks!).   

LADIES WEEKEND 2006 

This year our annual training weekend was held at Salt Rock on the North Coast.  21 ladies attended a weekend filled with training, relaxation, motivation and ....pedicures!  Not to mention the food, glorious food. 

The training comprised of a speed session on the Saturday morning and a long, slow run on Sunday (run on time and not distance).

 A great time was had by all and great friendships were forged.  Not much else can be said without giving secrets away but watch this space for more details on Ladies Weekend 2007!

GENERAL

We’re still doing speed work on Tuesday evenings from about 4:30 on the field at the club.  It is very informal and done at your own pace.  If you want more info, drop me or Sam a line. 

QUOTABLE QUOTES:

Use the talents you have been given.  Just imagine how quite the woods would be if only the birds who sang best, sung.

Above all, believe in yourself and stay balanced.

“Do not only be proud of your achievements, be proud of how hard you try .... “

Your Captain-in-Training

Lise

Lise:  (031) 701 4038 plumbcare@mweb.co.za 

Sam:  (031) 7021383  samh@absamail.co.za

Track and Field

 Citius, Altius, Fortius

Such a lot has taken place since my last contribution to the newsletter. Beginning with the IAAF World Junior Championships in Beijing, China, the host city to the 2008 Olympics. Just when you think it can’t get any better, new faces with incredible performances appear. Young athletes reaping the rewards of perseverance and dedicated training, people with dreams of success, goals in life. Once again, the European season with the Golden League events, the IAAF World Cup resulting in some unbelievable performances. Asafa Powell setting a new world 100m record of 9.77secs, and later equalling it. He has bettered 10secs on 12 occasions, and subject to conformation, is unbeaten in 22 races. Jeremy Warriner, unbeaten in all six Golden League meetings over the 400m distance, Sherone Simpson running under 11secs several times. Saladino’s 8.35m in the men’s long jump, get out your measuring tape and see how far that is. In the woman’s 5000m, Dibaba ran the last 400m in 58.4secs. What time do you run your 400 intervals?

These performances got the blood racing in time for the local scene, which began on Friday 04 August with some outstanding results. A newcomer, Tegan Fourie, as there where no other girls, was obliged to run with the boys, she not only ran with them, she beat them. Other results; Courtney Rigby and Paige Saunders were first and second in both the 60m and 150m. Courtney set new records at both distances. The cherry on top. Just for fun, we entered a team in the 4x 100m relay girls under 18. What fun it turned out to be, Bernalee, Kiara, both 11 years olds, Paige, 13 and Courtney 14 won the race in 58.86secs, in an exciting finish. 19 August, the first League meeting. Five girls competed in ten races; achieving a first, five seconds and four third places.

On 2 September, League B results. Six girls ran in nine races, winning 6 and second in 3. Bernalee Viljoen, Portia Hlope, Courtney Rigby and Paige Saunders filling second in their races. Best performance on the day went to Portia for her 12.91secs in the Girls13, 100m.

09 September, League C results. Tegan Fourie won both her races. In the G11 category 80m, Bernalee Viljoen was first in a PB time of 10.7secs. In the G13/14 Paige with a time of 12.9 and Courtney with her time of 13.1secs also established new PB’s. Courtney also established a new PB of 27.8secs to finish second in the 200m. Best performance of the day was keenly contested between Paige and Bernalee with only 5 points separating them at the finish.

16 September, League D results Performances were down a little mainly due to a head wind. Bernalee was the only winner, the G11, 100m she was second in the 80m. Paige and Courtney were third and fourth in both the 100 and 200m events. In the process of these meetings, Portia, Piage, Bernalee and Courtney all achieved the criteria of 800 points or more for the provincial selection. Bear in mind that an athlete has to achieve a set standard for selection, unlike other disciplines, i.e., XC and road running. 

Courtney, Rigby, Paige Saunders and Portia Hlope were invited to run in a 100m-demo race at the SA Christian Schools Athletics Championships on Friday 15^th August. Paige was second with Portia fourth. Courtney was unable to participate as she was in Cape Town at the SA Gymnastics Championships. Such is the calibre of our youth. The KZN sub, youth championships takes place on the 14^th October; entries close on the 6^th October.

Until next time Coach Harold.

FROM THE SCRIBES DESK

Hi all

Just a few quick words from me as the new scribe of the PDAC newsletter. The newsletter is intended to be both informative and interesting and I will try my best to make it such. Unfortunately the newsletter can only be as good as the content and to this end I rely on the feedback and input from the various captains as well as members of the club so should anyone have ideas or suggestions on how to keep the newsletter interesting and a worthwhile read please don’t hesitate to put your ideas forward.

Well I will keep it short and sweet for this month so in signing off I wish you all the best of luck with your training and whatever other goals you may have set yourself for the rest of the year. 

Scribe in training

Greg “Ice” Anderson 

37 creative ways to de-stress

Your life is boring. The two most exciting things that happened to you this week was an afternoon of sunshine when you had washing on the line and the phone call on Sunday night was not from your mother-in-law.

Your social calendar for the immediate future contains two birthday parties for three-year-olds and a PTA meeting. You feel the only time you see other people is when you go to the supermarket or the Laundromat. When you start watching infomercials on morning TV, you should know it's time.

There are things every one of us should do at least once a year – if only to remind ourselves that we are alive. Remember who you used to be, get a good babysitter – if you need one, that is, and let the games begin. 

·       Go for a long walk in the rain – who cares if your underwear gets soaked?

·       Go away for a weekend, but don’t decide on a destination beforehand. Just get in the car and see where it takes you.

·      Read all your old love letters.

·      Go and watch two movies in one day and have a pizza and some wine in between the two.

·      Get up early and watch the sun rise.

·      Go to an outdoor symphony concert.

·      Phone an old friend you have not spoken to for ages.

·      Wear something outrageous and different to what you would usually wear.

·      Buy a lottery ticket.

·      Reread your three favourite poems and books – preferably in bed or in front of a fire.

·      Go for a long walk next to the ocean.

·      Swim when it’s raining.

·      Buy something you don’t need at all, but would like to have anyway.

·      Phone an old boyfriend on his birthday.

·      Let the dog sleep under the duvet on a really cold night.

·      Talk through the night to someone you really care about and only go to sleep when the birds start chirping.

·      Invite the nice new person at work for dinner – don’t just promise to do it.

·      Eat oranges and broccoli and chocolate fudge and boerewors for supper – just because that’s what you feel like.

·      Go and see a play or a live concert.

·      Spend an hour on the phone to your best friend gossiping about someone you know, preferably your boss or your mother-in-law.

·      Have a picnic.

·      Go to a restaurant you have never been to before.

·      Go for a massage or aromatherapy.

·      Watch the sunset.

·      Ask your hairdresser what he/she would like to do with your hair.

·      Use some of your hard-earned savings and suddenly decide to go and see your friend in Milan or Kimberley or Marrakesh.

·      Learn to let the dishes stand for a day.

·      Sign up for singing lessons, dancing lessons, or judo classes, or paper marbling, or live drawing, or writing classes, or Tai Chi.

·      Put in suddenly for a day’s leave and go camping in the wilds or in a nature reserve for a long weekend (no toddlers in nappies allowed on this trip – that’s what grandparents are for).

·      Go to a nursery and buy some plants, even if they’re for the balcony of your flat.

·      Go to the local tourist information bureau and pretend for one weekend that you are a tourist in your hometown. Visit the museum, climb the mountain, visit a goldmine, or crocodile ranch, or take a township tour.

·      Invite ten very dissimilar people to a dinner party. Drink a tranquiliser beforehand.

·      Commit one hour a week of your time towards helping others in some way – whether volunteering at a community organisation or visiting your mother’s aunt in an old age home.

·      Buy flowers for yourself.

·      Go out for the evening and say “Expect me when you see me” as you leave.

·      Walk barefoot in wet grass.

·      Go out for breakfast.

·      Leave the TV off for an hour, day or a week or until it hurts.

Success is never final and failure never fatal. It's courage that counts.
- George F. Tilton

Selecting running shoes

The right choice of running shoe can make the difference between having an enjoyable or uncomfortable running experience. In order to make an educated choice, one first needs to be familiar with two important terms relating to the movement of foot during the running stride: pronation and supination.

Pronation is the natural inward roll of the foot. Excessive pronation occurs when the foot continues to roll in past the point where it should stop. This can result in shin pain, knee pain and low back pain.

Supination is the natural outward roll of the foot. Excessive supination can result in injuries caused by jarring forces (like stress fractures).

A runner with a foot that follows the natural gait cycle, with no excessive inward or outward rolling, is termed biomechanically efficient.

Determine your foot type
Once you've determined your foot type, you will be able to select the shoe that best suits your feet and your biomechanical requirements. Figure out your foot type by using the "Wet Test". Wet the bottom of each foot and stand normally on any surface that will leave an imprint of your foot. After a few seconds, step off and observe the imprint left by your wet foot.

You have a normal arch (neutral pronation) if there's a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe.

The shoe for you:
If you have normal arches and pronate normally, look for a stability shoe. Stability shoes offer a good blend of cushioning, support and durability.

You have a low arch (flat feet/overpronator) if there's hardly any curve along the inside of your foot and your imprint shows almost the entire foot. People with low arches are likely to pronate excessively.

The shoe for you
Look for a motion-control shoe. Motion control shoes prevent your foot from rolling in too far, give maximum support to your foot and are the most rigid, control-oriented running shoes.

You have a high arch (supinate / underpronator) if your foot leaves an imprint showing a very narrow band connecting the forefoot and heel. People with high arches typically don't pronate enough.

The shoe for you
If you have high-arched feet and underpronate, look for a neutral shoe. Neutral shoes allow your feet to roll inward (absorbing shock), and have the softest midsole with the least medial support.

Learn the lingo: Running terms demystified

Blown rubber: The lightest, most cushioned and least durable form of rubber used on a shoe's outsole. It is made by injecting air into the rubber compound.

Biomorphic fit: By introducing radical new flex points over the areas of highest buckling, BIOMORPHIC FIT(tm) allows a much improved fit and dramatically reduces loading, especially over bony prominences.

Cushioning: The ability of a shoe to absorb the extreme forces of footstrike. Softness varies between shoes. Except at the extremes, there's no right or wrong, though heavier runners tend to do best with firmer shoes.

DuoTruss: Reduces weight by sculpting the midsole without affecting the structural integrity of the shoe.

DuoSole: An outsole construction developed by Asics to provide weight reduction, flexibility, traction and durability.

DuraSponge: A new blown rubber compound for enhanced durability and cushioning in the forefoot.

Flex grooves: Indentations moulded into the midsole and outsole to make a shoe more flexible, usually under the ball of the foot.

Flexibility: The ability of a shoe's forefoot to bend under the ball of the foot. If the shoe does not flex easily under your weight, your foot and leg muscles have to work harder, which saps energy and can cause injuries such as shin splints.

Forefoot: The broad, front section of the shoe or foot. This is the point from which you propel yourself forward, so the shoe should be protective yet responsive. Some runners land on the fronts of their feet, and need maximum cushioning in the forefoot of their shoes. They're called, appropriately, forefoot strikers.

Forefoot gel: Revolutionary cushioning system - provides maximum forefoot shock absorption and comfort.

Insole: The foot-shaped insert, usually removable, which sits between your foot and the shoe. Now sometimes called a sockliner.

Midfoot: The section of the shoe around the arch. Plastic shanks are often built into the midfoot of the shoe under the foot to provide added stability.

Midsole: The foam cushioning layer of the shoe between the upper and the outsole. It's the technical heart of the shoe and contains its primary cushioning and stability features.

Motion control shoe: A term for a shoe with added heavy-duty stability features, for big runners or runners with severe stability problems.

Performance trainer: A term for a light shoe with enough cushioning and stability for some everyday training.

Pronation: The inward rolling of the foot which is a natural part of the gait cycle.

Rearfoot: The back section of the foot immediately behind the arch, which takes the primary force of footstrike.

Rearfoot gel: Asics revolutionary cushioning system - provides maximum rearfoot shock absorption and comfort.

Responsiveness: The ability of your forefoot to feel the ground as you push away from it.

Ride: The overall feel of the shoe through the complete gait cycle. In a smooth-riding shoe, the gait feels like one continuous movement rather than impact, then forward rolling, then push-off.

Stability shoe: The term for a shoe specifically designed to help runners with an unstable gait. Not as extreme as a motion-control shoe, though.

SpEVA are new generation of midsole materials. Unique "balloon-like" polymers that provide special "bounce back" properties allowing the SpEVA to recover its shape between strides

Supination: A natural outward rolling of the foot, which is a small part of the gait cycle just before the foot starts to leave the ground.

Upper: The fabric section of the shoe that surrounds the top of the foot and holds the laces.

If you train hard, you'll not only be hard, you'll be hard to beat."
- Herschel Walker