4. TIPS FROM THE EXPERT
Dr. Matthias Marquardt is a running, health and motivation expert,
author, a professional orator and owns a private sports medicine practice.
When it comes to running - he‘s an expert!
TAKE TWO
“Run with two shoe models parallel
and interchange them regularily.
This guarantees a good load
balance and minimises injury.”
“When buying running shoes make
sure your thumb fits between your
toes and the front of the shoe. When
running, your circulation will be
higher meaning your foot will
englarge and slip more and more
into the shoe with every step.“
TOP TIP!
5. Dr. Matthias Marquardt is a running, health and motivation expert,
author, a professional orator and owns a private sports medicine practice.
When it comes to running - he‘s an expert!
“After you‘ve found the right type
of sneaker, you have to consider
comfort. Instead of running on a
treadmill you should walk on
natural ground which is often
uneven to really test the
durability and comfort
of the shoe.“
“Testing if you need a pronation
(support at the inside of the shoe)
is helpful, especially if you have
problems with your knees. Sometimes
these are recommended too hastily,
and can often be counterproductive.
It‘s always good to ask orthopedic
surgeons, sports medic or consult
a specialised running shop.”
TAKE TWO A GOOD SUPPORT
TIPS FROM THE EXPERT
6. Running shoe problems can often easily be fixed with the right lacing technique!
Problem:
LACING TECHNIQUES
Begin by threading the shoelace
only through the sides.
Doing this will mean the forefoot
gets more space.
From the midfoot onwards, start tying
with a criss cross.
The sides of your
forefoot hurt
1
2
7. Problem:
Tie the shoe normally with a criss cross.
Then thread the shoelace only
through the sides.
The pressure is then minimized
at this side.
After the bruise, start tying with the
criss cross again.
Your sneakers are
pinching at the instep
1
2
3
LACING TECHNIQUES
8. Problem:
Tie the shoelace from the big toe
to the top at the other side.
The toecap will be lifted meaning
the toes have more space.
Thread the other side of the shoelace
at each bottom diagonally and at the
top parallel to the next hole.
Tie up the shoe as usual.
Your Toes hurt /
black toenails
1
2
3
LACING TECHNIQUES
9. Problem:
Tie the shoes as usual until the
second to last hole.
Then go straight up into the last one.
Thread the shoelace through the
loop onto the other side.
The ankle gets more support,
but the whole shoe isn‘t too tight.
Tie up the shoes as usual
Heels slip out of
your sneakers
2
3
4
1
LACING TECHNIQUES
10. Problem:
Tie the sneaker with the criss cross
method until the middle of the foot
Thread the shoelace through the
hole and then again back through
the same way.
Then thread the laces through each
loop on the other side.
The double lacing gives the midfoot
more support.
Start tying with the criss cross
method again and tie as usual.
Your Midfoot slips back
and forth inside the shoe
1
2
3
4
LACING TECHNIQUES
11. CARE TIPS
Your running shoes get more and more saturated by sweat, rain and dirt with every
kilometer you run. You can keep them in the box-fresh condition with the right care.
UNTYING SHOELACES
We know how tempting it is to slip
your shoes off after a long run but
always untying your shoelaces
before taking off means they
won‘t stretch or lose their shape.
To get rid of of bad smells, remove
the insoles and sprinkle some baking
soda in the sneakers (trust us!). Leave
overnight and shake out in the
morning. Alternatively,
sprinkle some white wine
vinegar inside the shoes
and let them air dry.
SMELLY SHOES
12. DRYING
After a rainy run or washing running
shoes, stuff them with newspaper
and let them air dry. Drying on
central heating or in the dryer can
damage the adhesive and stretch
components of the shoe.
To extend the life of running shoes,
wear them solely for running, not for
other sports, shopping or a night on
the town. Wearing them for other
purposes will wear them out
quicker and means you‘ll have
to fork out for a new pair
sooner that you‘d think.
EXTEND THE LIFE
CARE TIPS
Your running shoes get more and more saturated by sweat, rain and dirt with every
kilometer you run. You can keep them in the box-fresh condition with the right care.
13. S T Y L I G H T . C O M . A U
C o n t e n t & D e s i g n:
Find more info and the whole interview
here
