JACKSONVILLE, Fla. – The annual Gate River Run is Saturday, and if you’re entered, now might be the time to make sure you have the right shoe.
Jacksonville podiatrist Dr. Candice Kennedy said three ingredients make up the best shoe for you.
First, you want to make sure your shoe is not too loose around your entire foot -- that could cause you to roll your ankle.
Second, a good running shoe properly supports your heel. What’s called your “heel counter” needs to be rigid and thick to cradle the heel and arch.
Third, she said to pay attention to where the shoe bends at your toes.
“You only want flexion in the toe box. So if you have it in the midfoot, that means the shoe’s too flexible and could cause injuries,” said Kennedy with Total Foot Care Podiatry & Wound Clinic.
RELATED: Everything you need to know ahead of this weekend’s Gate River Run
If the shoe you plan on wearing Saturday doesn’t support your foot, go out today and find one that does because you’ll need to break it in before the race.
Kennedy also said to stay safe on the course, you need to incorporate active stretching before running to prevent ankle injuries.
“I’m really big on stretching the flexors and also our lateral ankle structures as those are the ones most commonly affected with an ankle sprain,” Kennedy said. “And you want to make sure you stretch before and after, and that you’re staying nice and hydrated. That’s going to help your leg, ankle, and foot.”
Stretching after the race will also help prevent any injuries below the knee, especially if you are new to running.