Running
shoes |
Links
to articles
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running
shoes |
Running shoes are
the most important piece of equipment that a runners has. They help
prevent injury and they may help the running gait be more efficient.
The running shoe market is huge and most of the running shoe companies
make significant investment into the technology and science of running
shoes. |
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The anatomy
of a running shoe: |
Running
shoes have become more complicated over the years, but still consist
of some basic components:
The outsole: This is the treaded layer on the
undersurface of the shoe, usually made from carbon rubber or similar
material. It resists wears and provides traction. It may also have
a studded or waffle design to enhance traction on softer surfaces.
The midsole: This is considered the most important
part of running shoes as it is the cushioning and stability layer
between the upper and the outsole. The most common materials for
the midsole of running shoes is ethylene vinyl acetate (EVA), polyurethane
(PU) or a combination of the two. Often there is a dual-density
midsole that has a firmer material on the inner side (medial side)
to help limit pronation (rolling in) of the foot. A lot of proprietary
technologies developed by different manufacturers go into the midsoles
of running shoes (eg air, gel and high-tech plastics materials).
The upper: This is the part of the shoe that wraps
around and over the top of the foot. It may be made of leather or
a synthetic material that is lighter and breathable (to reduce heat
from inside the running shoe). The tongue of the upper should be
padded to cushion the top of the foot against the pressure from
the laces. Often, at the back of the running shoe, the upper is
padded to prevent rubbing and irritation against the achilles tendon.
The heel counter: This is a firm and inflexible
cup which is built into the upper of running shoes and surrounds
the heel. It is usually very firm so that it can control motion
of the rearfoot.
Post or footbridge: This is the firm material
in the midsole which increases stability along the inner side (arch
side; medial side) of the running shoe. |
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How to choose
running shoes: |
All the
runners need the best protection that running shoes can provide
- the running shoe needs to absorb shock, control motion, be flexible
and be durable. Because of the complexity of individual foot biomechanics
and the complexity of running shoes on the market, it is usually
a good idea to go to a specialty running shoe store as they will
have the expertise to help you find the best running shoe for your
individual needs.
To help
you get the best shoe, here are some tips that will help:
- shop in the later part of the afternoon - feet get bigger
during the day and they will get bigger when running
- wear the socks that you would normally wear during running
- a number of other factors should be taken into account when
deciding which shoe is best for you - such as how much you run;
how heavy you are; presence of any specific foot problems
- it often can help to bring an old pair of shoes with you,
so the sales person can see where your shoes tend to wear the
most
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Which is
the best running shoe: |
There is no best running shoe.
Every runner is different; every brand of running shoes is different;
each model of running shoe is different - the challenge is to match
the features of each runner to the features of a particular brand
and model of running shoe. This is why going to a specialty running
shop where specialized knowledge provided is so important. If you
are comfortable in your knowledge of your foot biomechanics and
the type of shoe that is most suitable for you, we recommend online
purchases here. |
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How to decide
which type of running shoe you need: |
The first
step is deciding the type of foot you have - it is probably the
most important aspect of matching a brand and model of running shoe
to the individual. During normal running (and walking), the outside
of the heel strikes the ground first (supinated position) - this
is why the wear is common in this area. The foot then rolls inward
and flattens out along the longitudinal arch-pronation (pronation).
The foot should then supinate by rolling through the ball - this
helps make the foot a rigid lever for efficient propulsion. A number
of different biomechanical problems can interfere with these normal
motions. A running shoe can help facilitate this normal function
and help overcome many of the minor biomechanical problems that
interfere with a motion. An inappropriate running shoe can actually
have the effect of interfering with this normal function.
Usually,
most runners who develop an injury either supinate (roll out) or
pronate (roll in) too much. Normal amounts of pronation and supination
are needed for normal function, but abnormal amounts increase the
risk for injury.
Excessive
pronation is the most common cause of running injury. A pronated
foot rolls inwards at the ankle, the midfoot bulges inwards and
the longitudinal arch flattens. Those who over-pronate generally
have very flexible and unstable feet, so need running shoes with
a lot of motion control. A motion control shoe has design features
that give a high level of support - a firmer anti-pronation post
on the inside of the midsole; a firm or dual density midsole; and
a a firm heel counter.
A supinated foot rolls outwards at the ankle and has a high arch.
They tend to be more rigid and are very poor at absorbing shock,
so they will need running shoes with a lot of cushioning. Cushioned
shoes tend to be poor at motion control.
The amount
of excessive pronation or supination present will determine if you
need a neutral running shoe with an even amount of mild motion control
and mild shock absorption; or a running shoe designed for mild,
moderate or severe amount of pronation, with mild, moderate, or
severe motion control or stability; or a running shoe for mild,
moderate or severe amount of supination, with varying degrees of
shock absorption or cushioning. |
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How to fit
running shoes: |
Once
the type of running shoe is matched to the type of foot, several
brands and models should be tried on for comfort and fit.
Tips on
how to make sure the shoe fits:
- check for adequate length by determining if there is a full
thumb. width between the end of the longest toe and the end
of the shoe.
- the toe box should allow the toes to move around.
- the shoe should have adequate length at the widest part of
the foot - it should not be too tight, but the foot should not
slide around either.
- if in doubt, err on the larger size.
- the heel counter should fit snugly - the heel should not slip
and rub.
- go for a run in them - how do they feel?
- try several brands and models in the type of running shoe
that you need - they will all have different fit and comfort
characteristics.
- get both feet measured (most people have one foot that is
bigger than the other - this may or may not be a significant
amount) - the running shoes should be fitted to the larger foot.
- make sure the running shoe sole flexes easily where the foot
flexes.
- if you have orthotics, fit the shoes with them in. Also,
buy shoes with insoles that can be removed so you can modify
or replace them with orthotics.
- Do not rely on a break in period - running shoes should feel
good the day you buy them.
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How long
do running shoes last: |
This
is very dependant on how much time is spent in the running shoes.
The midsole, which is the important cushioning and stability layer
of running shoes, usually wears out before the outsole. When this
happens the running shoe looses its functional stability. The best
way to check for this to to look for creasing of the midsole material
in areas of high load. Also monitor the torsional (twisting) stability
of the shoe.
As a general rule, you should
be able to get up to 1000km from a running shoe. |
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ePodiatry's
list of recommended running shoes |
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Books for
runners: |
The
Runners Repair Manual (for runners)
Textbook
of Running Medicine (for health professionals) |
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Links of
relevance to running shoes: |
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ePodiatry
is purely a source of information on running shoes and should at
no time be considered as replacing the expertise of a health professional
if a problem exists. We recommend seeking professional advice for
any problems with running shoes before embarking on any form of
self treatment or management. Neither the content or any other service
provided through ePodiatry is intended to be relied on for medical
diagnosis or treatment. Do not delay in seeking health professional
advice for running shoe problems or any other foot problem because
of something seen on ePodiatry. |
Running Shoe Rx |
©2003.
The information contained on this page about running shoes is subject
to copyright. No part of the information about running shoes contained
on this page can be reproduced in any form without the permission
of ePodiatry. |
Running
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