One more benefit of visiting the store is to get the Foot Analsysis.

You’ve shared your ASICS Foot ID scan (01-Mar-2026). I’ll interpret it clinically and translate that into marathon-specific training adjustments.

1️⃣ Key Structural Findings from Your Scan

📏 Size & Width

Size: 27 (JP) both feet (~US 9)
Width: 2E (wide) both feet
→ You need wide-platform shoes (important for stability + toe splay).

2️⃣ Forefoot & Toe Alignment

Toe angle: Mild valgus tendency (especially right ~7.3°)
Slight asymmetry between L and R
Ball girth: Medium-to-wide

What This Means

Mild tendency toward hallux valgus mechanics
You need:
- Wide toe box
- Strong intrinsic foot muscles
- Avoid narrow racing shoes

3️⃣ Heel Alignment & Rearfoot Control

Heel angle: Slight valgus tendency
Heel breadth: Moderate
Pressure pattern shows heel + forefoot loading

Interpretation

You likely:

Mild pronation during stance
Load heel first, then push through forefoot
Not severe overpronator — but not neutral either

For marathon → you need controlled stability, not motion control.

4️⃣ Arch Height & Instep

Arch height: Medium (slightly toward high on right)
Instep height: Moderate-high
Pressure map shows decent midfoot contact

Meaning

You are not flat-footed.
You don’t need heavy orthotics unless symptomatic.

🔬 Biomechanical Summary

You are:

✔ Wide foot (2E)
✔ Mild valgus toe
✔ Mild rearfoot valgus
✔ Medium arch
✔ Slight L/R asymmetry

Profile = Mild pronation + wide forefoot + stable arch

This is manageable with proper strength work.

🏃 Marathon Training Adjustments (Important)

Given your running history (you’re already clocking 8–9 km runs at ~6:26/km with HR ~154 bpm), here’s how you should train:

1️⃣ Shoe Strategy (Critical)

Use:

Stability shoe (mild guidance)
Wide (2E)
Firm midsole

Avoid:

Narrow carbon racers for long runs
Soft unstable trainers

2️⃣ Strength Protocol (Mandatory for You)

Do this 3x/week:

A. Foot Intrinsics (10 min)

Short foot exercise
Toe yoga
Towel scrunch
Barefoot balance holds

B. Posterior Chain (Essential)

Because mild valgus = hip weakness link.

Single leg RDL – 3×10
Bulgarian split squats – 3×8
Side plank with leg lift – 3×30s
Clamshells – 3×15

3️⃣ Running Form Focus

You must:

Increase cadence to 170–178
Avoid overstriding
Slight forward lean from ankles
Keep knee tracking straight (avoid collapse inward)

4️⃣ Long Run Structure (For You Specifically)

Because of mild pronation:

✔ Increase mileage gradually (no >10% jump)
✔ Keep long runs conversational pace
✔ Avoid excessive cambered roads
✔ Do strides (6×100m) after easy runs

5️⃣ Injury Watch List (Based on Scan)

You’re slightly prone to:

Plantar fasciitis
Tibialis posterior strain
IT band tightness (due to valgus chain)

Preventive:

Calf raises (bent + straight knee)
Tibialis posterior strengthening (band inversion)
Foam roll lateral quad

📊 How You Should Progress Toward Marathon

If targeting sub-4:30 marathon:

Phase structure:

Base Phase (8–10 weeks)

4 runs/week
30–45 km/week
1 tempo
1 long run

Build Phase

Add intervals
Long runs up to 30–32 km

Peak Phase

Marathon pace segments inside long run

🎯 Most Important for YOU

Your scan does NOT show a severe structural issue.

Your limiter will NOT be foot mechanics.
It will be:

Aerobic base
Muscular endurance
Body weight management (if applicable)
Consistency

Sunday, March 1, 2026

MY Foot ID with Ascics