Choosing the Correct Shoe

Anatomy of an Athletic Shoe

Anatomy of an Athletic Shoe Upper – The part of the shoe above the midsole that wraps around and over the top of the foot. – Nylon mesh – Light weight – Durable – Water Resistant. mesh

Anatomy of an Athletic Shoe • Midsole (one of MOST IMPORTANT) – The cushioning layer of material between the upper and the outsole – 1st to wear out/minimal visual cues – 45% loss shock absorption after 500 miles midsole – Compression molded EVA, polyurethane or a combination of the two – Shoes may offer air, gel, or some other liquid to increase the shoes cushioning ability. midsole

Anatomy of an Athletic Shoe Outsole – Strikes the ground – Provides traction and durability – Carbon rubber and blown rubber are two common materials used – Typical designs include nubs, ripples, waffles, and flex grooves (which can increase flexibility and decrease weight).

Anatomy of an Athletic Shoe • Insole (sockliner) – The soft removable liner that fits snugly into the shoe above the midsole • Heel counter – A firm cup that is encased in the upper and surrounds the heel – This part controls rear foot motion – Increases absorption on heel strike by 19%. Heel counter

Anatomy of an Athletic Shoe Heel notch – Slight depression on the heel of the upper – Function: heel notch • Improves fit • Prevents irritation along the Achilles' tendon • Tongue: – Should be well padded – Not interfere with flexion of foot. tongue

Anatomy of an Athletic Shoe Lacing system: – Secure across the midfoot Toe box: – Provide sufficient room for toe clearance – ½” RULE for upper and end. lacing Toe box

Anatomy of an Athletic Shoe Lasts shapes – Straight: • Best for flat feet – Curved: • Best for high arched • 8 degree – Semi-curved: • Best for normal feet. Lasts shapes – Straight: • Best for flat feet – Curved: • Best for high arched • 8 degree – Semi-curved: • Best for normal feet. Lasts shapes – Straight: • Best for flat feet – Curved: • Best for high arched • 8 degree – Semi-curved: • Best for normal feet. Straight semi-curved curved

Buying Shoes Things that should be considered before buying a shoe – Type of foot – Degree of pronation – Type of arch – Body weight – Environmental considerations.

Types of shoes Cushioned • Motion control • Stability • Trail • Racing.

Stability

Stability

Motion Control

Motion Control

Cushion

Cushion

Trail

Types of Feet Floppy feet Rigid feet Normal feet This person would benefit from a motion control shoe Rigid feet This person would benefit from a cushion shoe so that they can avoid injuries Normal feet This person can benefit from a properly stable and cushioned shoe.

Degrees of Movement • There are two types of movement the foot makes in relation to running – Pronation – Supination • Pronation refers to the inward rotation of the top of the foot after it makes contact with the ground • Supination refers to the outward rotation of the foot as it “toes off.”

Overpronator The shoe will lean excessively inward • Recommendations: – Firm, multi-density midsole – External motion control device – Straight or slightly curved shape.

Underpronator The shoe will lean excessively toward the outside Recommendations: – Highly cushioned – Curved shape – Slip lasted construction.

Normal Pronation The shoe will a have a generally straight wear • Recommendations: – Fairly easy to find a shoe that fits this foot.

Types of Arches It is also important to understand the different types of arches that a foot may have a way of finding out what type of arch a person has is the “wet test.”

Low Arch “Wet test” reveals a full imprint These people tend to overpronate as well • Recommend: – A shoe with a more straight shape.

High Arch “Wet test” will reveal a very small footprint. • These people tend to have a more rigid foot as well • Recommend: – Midsole cushion – Curved shape.

Normal Arch “Wet test” will reveal normal foot shape • Recommend: – This person can wear a variety of shoes from slight to curved.

Environmental Considerations Asphalt Surfaces – Shoes with midsole shock absorption – Outsole durability: • Carbon-rubber: last longer • Blown rubber.

Environmental Considerations Tracks (all weather rubberized) – Can get by with less cushioning than when running on asphalt or concrete – Need more motion control due to the turns that you encounter while on a track.

Environmental Considerations Trail – Same as track for cushioning – Should look for a shoe with more all around support – Should offer a more durable upper and outsole – Typically have a more off-road traction sole – Many trail specific shoes tend to be heavier than their road counterparts

Purchase Tips Most important thing is: – FIT!!!!! It has to fit properly to work properly Expect to pay $40-$110 for a good pair of shoes • Look for shoes later in the day when your feet are at their widest and longest If you wear orthotics bring them with you when trying shoes on Try and wear the socks that you typically run in with you when trying on shoes

Purchase Tips Buy a shoe that is going to meet your training needs Know what type of foot you have so you can narrow your choices down The “coolest” looking shoe Lie them on flat surface

Purchase Tips Try both shoes on to ensure proper fit of: – Width – Length – Heel cup • “Breaking In” shoes? • First run on treadmill.

Shoe Care Wear your running shoes exclusively for running. Don’t "kick-off" your shoes by scraping the heel off of one foot with the toes of the other. This may lead to early "breakdown" of the heel counter.

Shoe Care Follow the cleaning instructions as provided by the manufacturer. If no instructions are provided, consider the following tips: - Do not machine wash, dry clean or tumble dry your shoes. - Wash them using a soft brush, mild detergent and water. Allow them to air dry.

Shoe Care Intense heat exposure for extended periods of time breaks down the outsole Wet shoes will significantly lower the shock absorption of the shoe.

Shoe Replacement Every 6 to 9 months • Every 400 to 600 miles • Fig 1 shoes are 9 months old with 400 miles • Fig 2 shoes are 18 months old!

Thank You for Your Attention Good Luck and it’s great to see everyone running and helping people at the same time.