Picking the Right Running Shoe…Your Guide to Fitness Happiness

Col Tom DuquetteMS, PT, SCS, ATC

Today’s Agenda:

IntroductionThe BasicsFoot Type – The Wet TestShoe AnatomyShoe Types

Shoe/Foot MatchShoe Maintenance/FitTraining TipsResourcesQuestions

IntroductionThe “miracle” of the foot:Combination of 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vesselsAll work together to establish the graceful synergy involved in runningBalance, support, and propulsion of a runner's body all depend on the footBefore entering a running program make sure your body's connection with the ground is in good shape

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

The Basics

Consider ground reaction forces = 3-4x BW/step Failing to replace worn shoes is a major cause of running injuriesEstimate 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 Don’t be fooled by cosmetics: the shoe will be

gradually lose its shock absorption/stability

The Wet Test

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

The Wet Test

2) Wet the sole of your foot.

The Wet Test

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

The Wet Test

4) Step off and look down.

The Wet Test

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

The Wet Test

Normal (medium) ArchSee about half of your archMost common foot type and are considered “normal” pronatorsCan 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

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

Pronation ExplainedWhen 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 limb’s ability to absorb shockNormal pronation is a good thing!

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

The Wet Test

High ArchSee just your heel, the ball of your foot, and a thin line on the outside of your footYou have a high arch, the least common foot typeThis 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

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!

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

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

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

Shoe Anatomy

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

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

Shoe Anatomy

Stability post: A device molded into the sidewall of the midsole to promote greater foot stabilityKnown 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.

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 pronationThe 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

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

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

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

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)

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

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

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

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, don’t buy the hype!

- Avoid Fashion Brands

- Name brand running shoe at moderate price

- Skip bells and whistles

Shoe Maintenance/FitA shoe's midsole only lasts so long. Life expectancy 6-8 mo’s 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

Shoe Maintenance/FitSole wear: Does not necessarily reflect the loss of shock absorption by a shoe Don’t be fooled be cosmetics “Shoo Goop” doesn’t 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

Shoe Maintenance/Fit

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

Shoe Maintenance/Fit

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

Training Tips

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

Training Tips

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

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 afterMake 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 oftenIce is your friend, 10 min on repeat hourly PRN

Training Tips

Proper foot hygiene can also prevent injuriesKeeping 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

Training Tips

Start easy. Run at a speed that meets the "talk test" - that you can carry on a conversation with a companionBuild up time and intensity graduallyWear 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”

Resources

http://www.aapsm.org/runshoe.html

QUESTIONS?