Picking the Right Running Shoe

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Picking the Right Running ShoeYour Guide to
Fitness Happiness

• Col Tom Duquette
• MS, PT, SCS, ATC

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Todays Agenda

• Introduction
• The Basics
• Foot Type The Wet Test
• Shoe Anatomy
• Shoe Types

• Shoe/Foot Match
• Shoe Maintenance/Fit
• Training Tips
• Resources
• Questions

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Introduction

• The miracle of the foot
• Combination of 26 bones, 33 joints, 112
  ligaments, and a network of tendons, nerves, and
  blood vessels
• All work together to establish the graceful
  synergy involved in running
• Balance, support, and propulsion of a runner's
  body all depend on the foot
• Before entering a running program make sure your
  body's connection with the ground is in good shape

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The Basics

• Running shoes should be selected carefully.
  Factors to weigh when looking for a new shoe
  include
• Past experience with shoes
• Current Problems
• Biomechanical Needs
• Environmental Factors
• Running and Racing Requirements

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The Basics

• Consider ground reaction forces 3-4x BW/step
• Failing to replace worn shoes is a major cause
  of running injuries
• Estimate mileage at somewhere between 600 to 800
  miles or 6-8 months whichever comes first
• Most individuals should be replace their shoes
  before they show major wear
• Dont be fooled by cosmetics the shoe will be
  gradually lose its shock absorption/stability

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The Wet Test

• 1) Pour a thin layer of water into a shallow
  pan

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The Wet Test

• 2) Wet the sole of your foot.

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The Wet Test

• 3) Step onto a shopping bag or a blank piece of
  heavy paper.

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The Wet Test

• 4) Step off and look down.

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The Wet Test

• Observe the shape of your foot and match it with
  one of the following foot types
• Knowing your foot type is the first step toward
  finding the right shoe for you
• Other variables such as your weight,
  biomechanics, weekly mileage, and fit preferences
  come into play

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The Wet Test

• Normal (medium) ArchSee about half of your arch
• Most common foot type and are considered normal
  pronators
• Can wear just about any shoe
• may be best suited to a stability shoe that
  provides moderate arch support (or medial
  stability)
• Lightweight runners with normal arches may
  prefer neutral-cushioned shoes without any added
  support
• or even a performance-training /race shoe that
  offers some support but less heft, for a faster
  feel

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The Wet Test

• Flat (low) ArchSee almost your entire footprint
• You have a flat foot, which means you're probably
  an overpronator
• That is, a micro-second after footstrike, your
  arch collapses inward too much, resulting in
  excessive foot motion and increasing your risk of
  injuries

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Pronation Explained

• When you run or walk, you land on the outside
  edge of your foot and roll inward. This entirely
  normal inward rolling is called pronation.
• Some runners roll inward too much. This excessive
  inward rolling is called overpronation.
• Overpronation decreases the limbs ability to
  absorb shock
• Normal pronation is a good thing!

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The Wet Test

• You need either stability shoes
• Feature dual-density midsoles, supportive "posts"
  best for mild to moderate overpronators
• Or motion-control shoes, which have firmer
  support devices, straight external last
• Best for severe overpronators, as well as heavy
  (over 165 pounds), or bow-legged runners

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The Wet Test

• High ArchSee just your heel, the ball of your
  foot, and a thin line on the outside of your foot
• You have a high arch, the least common foot type
• This means you're likely an underpronator, or
  supinator
• Can result in too much shock traveling up your
  legs, since your arch doesn't collapse enough to
  absorb it prone to more ankle sprains

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The Wet Test

• Underpronators are best suited to
  neutral-cushioned, curved lasted shoes
• Need a softer midsole to encourage pronation.
• Vital that an underpronator's shoes have no added
  stability devices to reduce or control pronation
• Avoid Stability or Motion Control shoes!

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Shoe Anatomy

• Outer Last The template or model upon which the
  shoe is built
• Different manufacturers use different lasts
• Semi-curved most common
• Straight for flat feet/overpronators
• Curved for high arched, rigid feet

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Shoe Anatomy

• Inner Last
• Slip lasted shoes are frequently good for high
  arched feet
• looks like a sewn moccasin
• Board Lasted shoes suggested for overpronators
• Piece of board material from heel to toe
• Combination lasted shoes are supposed to offer
  the best of both worlds
• stability in the rearfoot and flexibility in the
  forefoot
• Board in rear, slip last in front

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Shoe Anatomy

• Outer Last The template or model upon which the
  shoe is built
• Outer-Sole The outermost part of the sole, which
  is treaded
• On running shoes the tread is designed for
  straight ahead motion
• Court shoes and cross trainers have their tread
  optimized for lateral or side-to-side stability
• poor choice for running

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Shoe Anatomy

• Outer Last The template or model upon which the
  shoe is built. Different manufacturers use
  different lasts
• Outer-Sole The outermost part of the sole, which
  is treaded
• Upper The uppermost part of the shoe. This part
  encompasses your foot and has the laces

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Shoe Anatomy

• External heel counter A plastic device that
  wraps around the rearfoot and stabilizes it
• This reduces overpronation, increases rearfoot
  control, and maintains the integrity of the heel
  counter
• You need it if You're a severe overpronator
  (your feet roll inward excessively after
  heelstrike)
• and/or a heavy runner who breaks down heel
  counters quickly

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Shoe Anatomy

• Stability post A device molded into the sidewall
  of the midsole to promote greater foot stability
• Known by a variety of trade names such as
  Diagonal Rollbar (Brooks), Graphite Rollbar (New
  Balance), Footbridge (Nike), and Support Bridge
  (Reebok)
• You need it if You overpronate
• or need a shoe that reduces side-to-side foot
  motion and increases rearfoot control and
  support.

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Shoe Anatomy

• Dual-density midsole The use of two different
  densities of midsole foam, with a firmer density
  on the medial (inner) side of the shoe to reduce
  pronation
• The firmer density is usually a darker color, and
  can extend from the rearfoot to the midfoot, or
  occasionally the full length of the medial side
• You need it if Your feet overpronate. A dual
  density midsole will stabilize your feet and
  reduce excessive inward roll

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Shoe Anatomy

• Midsole The portion between the upper and the
  outer-sole
• This is the area whose major contribution to the
  shoe is shock absorption
• Sockliner This is the usually removable liner
  inside the shoe
• Has a bit of an arch and usually some shock
  absorbing material incorporated into it- - not
  very effective

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Proper Footwear

• Shoe choice should be determined by
• foot structure morphology
• foot function over or under pronated or neutral
  foot)
• body type weight
• running environment and running regimen

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Shoe Types

• Cushioned ShoesYou should wear cushioned shoes
  if
• you are a runner who needs maximum midsole
  cushioning
• and minimum medial (arch-side) support
• These shoes are best suited for biomechanically
  efficient runners (you don't overpronate), and
  midfoot or forefoot strikers
• Runners who do best in cushioned shoes often have
  moderate to high arches

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Shoe Types

• Motion Control ShoesYou should wear
  motion-control shoes if
• you are a runner who overpronates moderately to
  severely
• Motion-control shoes will give you maximum
  rearfoot control and extra support on the medial
  (arch) side of the foot
• Motion-control shoes are also best suited for big
  or heavy runners who need plenty of support and
  durability
• These runners often have low arches (flat feet)

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Shoe Types

• Performance Training/Race ShoesYou should wear
  performance-training shoes if
• You are a runner who wants a light, well-balanced
  shoe suitable for racing, speedwork, or daily
  training
• These shoes are best-suited for fast, efficient
  runners who want to train in them
• Moderate overpronators can also train and race in
  some of these shoes

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Shoe Types

• Stability ShoesYou should wear stability shoes
  if
• You are a runner who needs medial (arch-side)
  support and good midsole cushioning
• These shoes are best suited for runners who are
  mild to moderate overpronators, and/or need added
  support and durability

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Shoe Types

• Trail ShoesYou should wear trail shoes if
• You are a runner who frequently runs off-road,
  and are looking for rugged shoes with great
  outsole traction
• and some weather- and water-resistant qualities
• Many trail shoes are built low-to-the-ground for
  added stability on rough trails

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Shoe Summary

• Flat Foot
• Straight Last outsole
• Board last insole
• Dual density midsole
• External heel counter
• Stability Post

• High Arch Foot
• Curved Last outsole
• Slip Last insole
• Gel, Air, or other shock absorbing midsole
  materials

- More Show Business than Shoe business out
there, dont buy the hype! - Avoid Fashion
Brands - Name brand running shoe at moderate
price - Skip bells and whistles
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Shoe Maintenance/Fit

• A shoe's midsole only lasts so long.
• Life expectancy 6-8 mos or 600-800 miles
  whichever comes first
• This means that if you are running 20 miles a
  week, you should consider changing by 20 to 25
  weeks
• Retire old shoes for casual wear or walking

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Shoe Maintenance/Fit

• Sole wear Does not necessarily reflect the loss
  of shock absorption by a shoe
• Dont be fooled be cosmetics
• Shoo Goop doesnt work
• Length Make sure there is about a finger's width
  at the front of the shoe
• This will help prevent runner's (black) toe

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Shoe Maintenance/Fit

• Width
• The widest part of the shoe should be at the
  widest part of your foot.

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Shoe Maintenance/Fit

• Lacing
• Make sure you carefully lace your shoe before
  running
• Too tight a shoe may make parts of the top of
  your foot sore or squeeze your metatarsals too
  tightly
• Too loose a shoe may make your foot move
  excessively and be less stable

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Training Tips

• Systematic exercises must progress slowly from
  easy to rigorous to prevent debilitating muscle
  strain or more serious injury
• The best and safest way to start a running
  program is with a four-day-per-week conditioning
  program for 12-16 weeks

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Training Tips

• Begin with two sets of two-minute jogs
  interspersed with five minutes of fast walking
• If muscles are stiff, walk only have an "easy
  day" if you're in pain
• As the weeks progress, gradually increase the
  number of minutes jogged per set to 20 minutes
• Spend at least five workouts at each new level
  attained

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Training Tips

• By the 16th week, you should be able to run two
  sets of 20 minutes each, with a five-minute walk
  before, between, and after
• Make adjustments for heat and altitude, and don't
  be frustrated if you think your pace is too slow
• The best way to avoid injury is to avoid the
  "terrible twos" too much, too soon, too fast,
  too often
• Ice is your friend, 10 min on repeat hourly PRN

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Training Tips

• Proper foot hygiene can also prevent injuries
• Keeping feet powdered and dry is important,
  especially to minimize blisters
• Blisters can be limited by wearing socks that
  wick moisture
• This strategy can also help prevent athlete's foot

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Training Tips

• Start easy. Run at a speed that meets the "talk
  test" - that you can carry on a conversation with
  a companion
• Build up time and intensity gradually
• Wear sport specific shoes not cross-training,
  walking or tennis shoes for running
• You can walk in a running shoe but cannot run in
  a walking shoe

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Resources

• http//www.aapsm.org/runshoe.html

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QUESTIONS?