RUNNING SHOESAnd Your Feet

FOOTLIFEFOOTLIFERR

Program Overview

• Shoe design including lasts, soles, heels, materials, uppers and inners

• Orthotics

• Socks

• Running surfaces

• Warm ups and stretching

Lasts/Shoe Shapes

• For Motion Control buy: – Straight Last– Most Rigid– Good for those with low arches and straight feet

• For Stability buy:– Shoes with a slight curve to the shape of the shoe– Good for those with medium arches

• For Neutral Feet buy: – Curved Last– Least Rigid– Good for those with high

arches

Lasts/Shoe Shapes

• Foot shape and shoe need to match– High arch– Medium arch– Low arch

Soles• Waffle Bottoms

– Small squares across the entire bottom of the shoe– Provide excellent grip on dirt, grass, and road surfaces– Not designed as road training shoes due to rapid wear, but can serve as racing

shoes • Road Trainers

– Broader, more diffuse patterned sole– Provides excellent traction on roads/asphalt, but far less traction on dirt and

grass– Far more durable as a road training shoe

• Cross Trainers– Often combines the waffle and broad

banded road trainer sole– Provides very good

traction on all surfaces (roads, dirt, grass)– Very durable, so better for gym

workouts and aerobics

Heels• Height

– Standard heel height is approximately 1 ½ inches– Can vary from as high as 3/4 inches to 1 inch for training shoes– Higher heeled shoes accommodate runners with equinus (lack

of ankle joint motion), but can cause low back pain– Higher heels shorten stride length and can cause knee and hip

pain– Lower heels increase the stride length with later heel contact

and can induce Achilles tendonitis– Minimizing heel heights between

racing and training shoes can reduce the incidence of calf cramping and Achilles strain

Heels• Shape

– Rounded heel• Provides a smoother transition from heel to forefoot• Causes slightly later heel strike and slightly longer stride length, often causing Achilles

tendonitis– Vertical Heel

• Provides a stable heel strike• Many training shoes are designing a “lateral landing” surface area to provide a more

stable and even wear of the sole’s surface to accommodate the inverted heel contact with the ground

• Keeps the stride length stable– Angulated Heel

• Makes the shoe a bit longer on the outside of the shoe• Provides an earlier heel strike• Shortens the stride length and can cause knee and

low back pain, or Achilles tendon pain if there is com-pensation for the slightly longer shoe

– Increased Transverse Heel• Wider heel designed to limit excessive pronation and supination• Can cause lateral knee pain and hip pain by limiting the runner’s

ability to pronate

Heels• Material

– High Density Rubber• Provides good shock absorption with longer wear and durability of

heel life– Rubber/Foam Composite

• Provides better shock absorption with less wear and heel durability– High Density Rubber and Foam Composite

• Provides better heel shock absorption and motion control to attempt to limit pronation

– Air (with encased vinyl) • The heel provides a “window” to visualize the air in

the heel• Provides the subliminal thought of “running on air”

– Shocks/Springs• Four pronged heel to lend the impression of springs

providing a great reduction in shock at heel strike• One brand of shoe has one large spring to provide

cushion and shock absorption at heel strike

Shoe Uppers

• Nylon– Most common material– Newer models are stretchable and accommodate

more foot deformities

• Leather– Still available in many models – Can stretch to accommodate

foot deformities– Natural material (versus man-made)

and permits foot to breathe

Inner Soles

• Plastazote®– Most common inner sole– Inexpensive and very light– Provides great short-term comfort, but “bottoms out” very quickly– Eventually causes greater friction and less shock absorption to

the sole of the foot

• Foam Rubber– Becoming more popular in better quality shoes– Slightly more expensive for the shoe company to

provide– Better long-term “memory” (returning to shape

between bouts of pressure) than plastazote

Orthotics/InsolesOrthotics and Insoles are designed to improve foot function, balance and

comfort• Rigid

– Strong motion control in subtalar and midfoot joints– Minimal shock absorption – Examples: Graphite, Polydur/Rhoadur

• Semi-Rigid– Provides dynamic control of the foot– Helps guide the foot, providing efficient/moderate control of the muscles and

tendons– Provides greater shock absorption while maintaining control– Examples: Polypropylene shell/sporthotic

• Flexible– Primarily designed for shock absorption– Provides less control of muscles and

tendons– Examples: Leather, rubber butter

Socks - Design

• Socks provide protection for the foot (bacterial/fungal)

• Can wick moisture away from the foot• Reduces friction between the foot and the shoe• Maintains warmer temperature during cold

weather workouts• Proper size is important to reduce

bunching (which can cause in-

creased friction and blisters)

Socks - Materials• Synthetic/Acrylic

– Man-made fabric– Good comfort level– Excellent wear durability– Absorbs moisture well– Best wicking of moisture from the foot

• Cotton/Polyester Blend– Combines man-made and natural fabrics– Good comfort level– Excellent wear durability– Absorbs moisture fairly– Fair wicking of moisture of all socks

• Cotton or Wool (not for runners)– Natural fabric– Absorbs moisture – Poor wicking of moisture from the foot

Running Surfaces

• Concrete/Roads• Grass/Dirt• Outdoor Track

– All Weather– Cinder

• Indoor Track• Treadmill• Water• Sand

Warm-Up/Stretching

• Stretching is best done after a short jog to increase body core temperature

• Important for long, short, or middle distance running• Important muscle groups to stretch include:

– Gastroc/Soleal complex– Hamstrings– Quadriceps– Low back muscles– Arms/shoulders

• 15-18 second intervals of stretch with 5 seconds of rest between each stretch -

repeated 10 times is ideal

““motion is meant for a lifetime”motion is meant for a lifetime”

201 Blue Spruce Way

Murrysville, PA 15668

1.844.4 Footlife