Volume
49, No. 3, March 9, 2006
WHEN
it comes to running, your shoes are the single most important piece of equipment.
Other than being uncomfortable, ill-fitting and unsuitable running shoes can cause
injuries.
To ensure you select the correct running shoes, you will
first have to determine what kind of foot you have.
To do that, talk with
a podiatrist, physiotherapist or a sports footwear retailer who is well informed
of the various foot types.
The function of a running shoe is to protect
the foot from external and impact injury, offer support and stability to the foot
and to ensure optimum anatomical alignment where needed.
With this in
mind, the type of running shoe that you wear can play a key role in the prevention
of lower limb, foot and back injury and to assist performance.
Foot
basics
In order to transfer force and reduce stress on joints of the
foot and lower limb, running mechanics have the foot roll in as it hits the ground.
The amount of ‘rolling’ is termed pronation.
An excessive,
rapid or prolonged amount of pronation is known as over-pronation and has the
potential to cause knee, shin, ankle and Achilles tendon problems as does a lack
of sufficient pronation; often called supination or under-pronation.
Overpronation
can be seen demonstrated by excess wear on the outside of a shoe.
Rear
foot stability
Running shoes require more rear-foot stability due to
the ‘heel first’ impact and have a raised heel.
This elevated
heel position allows for more shock absorption and to assist in forward projection
of gait.
As running is a linear action, stability becomes less important
than impact support at contact and mid-stance phase of gait.
Normal
arches
If you have normal arches and your foot motion is normal, the
selection of shoes is a little more simple, as you may choose from many styles.
It is, however, important that you select shoes that are supportive and stable
but also offer a good blend of cushioning, medial support and durability.
They
often have a semi-curved shape and don’t control foot motion as strictly
as motion-control shoes.
Low arches (flat feet)
If you have
low arches or flat feet, you may be an over-pronator, meaning your foot rolls
too far inward and often too quickly when you run. This can cause injuries so
it is important to select shoes that offer superior motion control and foot stability.
These
often have firm midsoles with different control features that reduce the degree
and velocity of pronation, hence giving the foot greater stability.
They
are, however, often heavier and more expensive than some other styles of running
shoes.
High arches
If you have a high arch, your foot may be
supinated or underpronated, meaning it doesn’t roll inward far enough, therefore
reducing the foot’s ability to absorb shock and adjust to different ground
surfaces.
It is recommended that you should keep away from both stability
and motion control shoes and select a shoe with plenty of cushioning.
Cushioned
shoes assist your feet to roll inward (absorbing shock), have a curved shape to
encourage foot motion and have the softest midsole with the least medial support
features.
Characteristics of a correct runner
Once your
foot type and degree of pronation is determined, one other important characteristic
you’ll need to look for is shoe shape.
A ‘last’ is the base
of a shoe and helps to determine shoe shape.
With most clearly by looking
at the bottom of the shoe.
Typically, runners come in three shapes (straight,
semi-curved and curved) which correspond to the three foot types.
Most experts
believe that:
Overpronators need a runner with a straight shape
Underpronators
need a runner with a curved shape
Normal/neutral pronators need a runner with
a semi-curved shape
Buying your running shoe
It still pays
to go to a specialty running store (at least for your first running shoe purchase).
When buying a running shoe:
Replace your shoes frequently. For running,
use 600–800 km as a rough guide (If you are running 20km a week you should
look at changing shoes every 30–35 weeks).
Shop in the late afternoon
as your feet are larger at the end of the day from walking, standing etc. This
can give you an indication as to how much your feet swell during exercise.
Bring your old shoes with you. Shoe wear will assist in determining any abnormal
wear patterns.
Wear or buy the socks you’ll wear when you run.
If
orthotics are worn, bring them with you to ensure that they fit comfortably into
the shoe.
Buy a runner that is appropriate for your foot type and training
intensity, not for cosmetics, celebrity endorsement, or cost.
Be aware than
sizing between companies is usually slightly different. Therefore always have
a salesperson measure your feet.
Make sure the salesperson measures both
of your feet, as one is often slightly larger than the other. You should be fitted
for the larger foot and always try both shoes on.
If the shoes don’t
feel good in the shop, don’t buy them. Runners do not need to be “broken
in” to be comfortable (see fitting).
“Test-drive” them in the
shop.
Some shops have a treadmill.
Tell the salsesperson
For
the shoe specialist to advise you correctly of model type, inform them of:
How long you have been walking or running
How many kilometres you walk or
run per week
Any foot problems you have
Where you do most of your walking
or running ie. concrete paths, cross country
Your weight.
Ensure
your runner fits properly
A proper fit is THE most important step in finding
the right runner. A shoe that fits will be snug but not tight. Following these
guidelines will ensure a proper fit:
Make sure there is about a thumbs’
width from the front of the shoe to the end of your longest toe.
Allow for
enough room at the widest part of your foot without letting the foot slide around.
The
heel of your foot should fit snugly against the back of the shoe without sliding
up or down as you walk or run.
The shoe upper must fit snugly and securely
without irritating or pressing too tightly on any part of the foot.
Caring
for your runner
Wear running shoes only for running. Wearing running shoes
for daily wear or playing other sports can break down the motion control and cushioning
of your shoes.
Do not kick off your shoes without untying them. This will
destroy the heel counter.
Avoid running in wet shoes. A wet midsole has 40
per cent to 50 per cent less shock absorbing capability.
Do not wash runners
in the washing machine. This will deform their shape.
Exposure to excessive
heat will degrade the components of the shoe. Don’t put them in the clothes
dryer. Let them dry naturally after exposure to water.
Fast facts
Most
people can manage with a curved last shoe, but the key issue is shoe age or wear.
Most
running shoes, regardless of price, only retain their effectiveness for 6–9
months.
Research has shown no effect on injury between cheap and expensive
runners. The type and age are more important.
Find out what kind of feet you
have, then use the information contained on this page, along with advice from
a specialist salesperson to buy the best shoes for you, and you will be miles
ahead of the pack.
Special
thanks for this article go to Sue Stacey, COL Stephen Rudzki, Paul Boudille and
LT Rob Orr.
