Running Shoe
Transcript of Running Shoe
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Selecting theProper Running Shoe
Zamzul Khairi B. Zulkifli
Sport Science Level 3 Course
MSN Bukit Jalil
30th November 2010
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OBJECTIVE
To have basic understandings of: the anatomy of the foot
the biomechanics of running
the types of running shoe
To be able to select the correct running shoe
To be able to maintain running shoe
To avoid injuries
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Anatomy of the Feet
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Selecting the Proper Running Shoe
CRITERIA
BIOMECHANICS SHOE SIZETERRAIN &
ENVIRONMENT
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Biomechanics of Running(Foot Motion Characteristics)
Gait Cycle
Swing
The movement of the leg while the foot is in the air
Stance
Foot-Strike (3 phases of Stance)
Impact Phase (heel-strike)
Support Phase (mid-stance)
Propulsion Phase (toe-off)
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Biomechanics of Running(Foot Strike)
The heel makes
contact with the
running surface
Transition period from
heel to toe.
The foot supportsbodyweight
The arch elongates to
maintain proper support
and allow pronation
The forefoot makes
contact with the
running surface The arch stiffens
The foot leaves the
ground
Impact Phase Support Phase Propulsion Phase
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Biomechanics of Running(Foot Analysis)
PRONATION
refers to the inward roll of the foot during normalmotion and occurs as the outer edge of the heel
strikes the ground and the foot rolls inward and
flattens out
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Biomechanics of Running(Foot Analysis)
Excessive rolling out
of the foot during foot
strike
Excessive inward
rolling of the foot
during foot strike
Slight inward rolling of
the foot during foot
strike
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Biomechanics of Running(Wet Foot Print Test)
Wet Footprint Test
Wet your feet and stand on a piece of cardboard. This will result a
silhouette of your feet. (Weight Bearing)
Compare with diagram below.
Repeat the same process but this time while sitting down. (Non-Weight Bearing)
Analyze the footprints surface area (standing and seated).
IF Standing footprint > Seated footprint
THEN some kind of pronation control is needed
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Biomechanics of Running(Outsole WearTest)
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Biomechanics of Running(Relationship Between Arch Type with Pronation)
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Biomechanics of Running(Type of shoe)
SUPINATION
A cushioned (or
'neutral') shoe with
plenty of flexibility toencourage foot
motion. Avoid stiffer
stability shoes, which
will reduce foot
mobility.
NEUTRAL
A shoe with a blend of
cushioning and
moderate support.
OVER PRONATION
A high stability shoe
with a firm midsole
and support thatreduces the degree of
pronation.
Occasionally a motion
control shoe if
excessive but avoidhighly cushioned,
highly curved shoes,
which will lack
stability.
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Shoe Sizing
Measuring the foot
Find a hard surface flat floor
Place heel against the wall
Measure the length of foot by marking at the longest toeCompare with the following measurement chart
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Shoe Sizing
Foot in inches Foot in centimeters US Women's Size US Men's Size
8 11/16 22.07 5 -
8 13/16 22.38 5.5 -
9 22.86 6 -
9 3/16 23.34 6.5 -
9 5/16 23.65 7 6
9 1/2 24.13 7.5 6.5
9 11/16 24.61 8 7
9 13/16 24.92 8.5 7.5
10 25.4 9 8
10 3/16 25.88 9.5 8.5
10 5/16 26.19 10 9
10 1/2 26.67 10.5 9.5
10 11/16 27.15 11 10
10 13/16 27.46 11.5 10.5
11 27.94 12 11
11 3/16 28.42 - 11.5
11 5/16 28.73 13 12
11 1/2 29.21 - 12.5
11 11/16 29.69 - 13
12 30.48 - 14
12 5/16 31.27 - 15
12 13/16 32.23 - 16
13 33.02 - 17
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Running Terrain and Environment
Terrain
Synthetic Track
Road
Trail & Off Road
Combination
Environment
Wet
Dry
Road
Trail & Off Road All Terrain
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Running Shoe Maintenance
Do not soak and/or wash using detergent.
Wash away excessive mud/dirt by using running water
Do not dry using hair dryer or heater
Remove insoles when drying shoes
When the shoe is dry and ready for storage, stuff the toe of the shoes
with crumpled newspaper
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Running Injuries
Foot Injury
Plantar Fasciitis refers to a
painful inflammatory processof the plantar fascia.
.
Foot Injury
Arch Pain refers tooveruse of the
ligaments
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Running Injuries
Ankle Injury
Ankle Sprain occurs when the ankle rolls
outward and the foot turns inward. It
results in stretching and tearing of the
ligaments on the outside of the ankle.
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Conclusion
1. Selecting the proper running shoe requires :
a. To understand the foot motion characteristics
i. Gait Cycle
ii. Pronation
iii. Sizing
b. To know the type of terrain & environment during the run
i. Wet or Dry Weather
ii. Synthetic Track
iii. Roadiv. Trail & Off Road
v. Combination
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Conclusion
2. Proper Running shoes can avoid injuries.
3. Running shoes should be maintained
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