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Picking the Right Running Shoe


Picking the Right Running Shoe Your Guide to Fitness Happiness Col Tom Duquette MS, PT, SCS, ATC – PowerPoint PPT presentation

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Title: Picking the Right Running Shoe

Picking the Right Running ShoeYour Guide to
Fitness Happiness
  • Col Tom Duquette
  • MS, PT, SCS, ATC

Todays Agenda
  • Introduction
  • The Basics
  • Foot Type The Wet Test
  • Shoe Anatomy
  • Shoe Types
  • Shoe/Foot Match
  • Shoe Maintenance/Fit
  • Training Tips
  • Resources
  • Questions

  • 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

The Basics
  • Running shoes should be selected carefully.
    Factors to weigh when looking for a new shoe
  • 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 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

The Wet Test
  • 1) Pour a thin layer of water into a shallow

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 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

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

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

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!

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 foot
  • You have a high arch, the least common foot type
  • This means you're likely an underpronator, or
  • 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

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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
  • 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

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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
  • You need it if You're a severe overpronator
    (your feet roll inward excessively after
  • 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
  • You need it if You overpronate
  • or need a shoe that reduces side-to-side foot
    motion and increases rearfoot control and

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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
  • 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
  • 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
  • body type weight
  • running environment and running regimen

Shoe Types
  • Cushioned ShoesYou should wear cushioned shoes
  • you are a runner who needs maximum midsole
  • 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
  • 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
  • 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
  • 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
  • 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

- 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
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
  • Retire old shoes for casual wear or walking

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

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
  • Too tight a shoe may make parts of the top of
    your foot sore or squeeze your metatarsals too
  • Too 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 injury
  • The 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 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

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

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

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

  • http//www.aapsm.org/runshoe.html

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