Running Shoes

A good pair of running shoes will provide shock absorption, cushioning, motion
control and durability, and ultimately help prevent injuries. Under no circumstance should
you buy shoes if they do not fit correctly. Running magazines usually have a yearly review
of various running shoes, newest models of shoes and the type of runner the shoes are most
suited to. You can also obtain current information from “Running Sites/Pages” on the
worldwide web. It is wise to try on several different shoes at a sporting goods store to
determine which one might

Pronation

It is important to understand this term because the type of running shoe you buy
depends on whether you are a normal, over-, or under-pronator. While running, the outside
of the heel strikes the ground first. Next, the foot rotates inward and downwards: this
process is called pronation. Everyone
pronates to some degree and pronation helps the foot absorb the shock of impact. However,
some runners over-pronate: their feet roll too far inward. Put your running shoes together
and look at their heels/backs; if they lean inward, you are probably over-pronating. Another
way to check pronation is to have a friend run behind you and have them watch the back of
your heel as it makes contact with the ground: the greater the inward roll of your heel, the
more you pronate.

Excessive pronation can lead to
injuries of the lower leg and knee.

Other runners under-pronate or their feet do not have enough inward roll after

striking the surface. Such individuals are considered to have “rigid” feet or feet that absorb

shock poorly. Shoes are available to correct for either under or over-pronation.

Shoe Terminology

When buying running shoes, it is helpful to be familiar with some common terms.

Figure 4-1 presents the various parts of a running shoe.

 

Some General Terms

•  Outsole is the material on the bottom of the shoe that comes in direct contract with the running surface.
•  Midsole is the layer of cushioning that is placed between the upper and outsoles.
•  Lateral is the outer-edge of the shoe.
• Medial is the inner or arch side of the shoe.
• Upper is the part of the sole that is above the midsole.
• Achilles notch is the U or V-shaped cut at the top of the heel collar which prevents irritation of the achilles tendon.
•  Heel counter is a firm cup usually made of plastic that is encased in the upper and surrounds the heel to control excessive rear foot motion.
• External heel counter is a rigid plastic collar that wraps around the heel of the shoe to provide support and control excess pronation.
• Motion control designs or devices control the inward rolling or pronation of the foot. Some amount of pronation is normal: corrective measures are necessary only if there is excessive rolling or under-pronation.

Terms Related to Cushioning

• Cushioning is provided by midsoles and is needed for shock absorption.
• Cantilever is a concave outsole design in which the outer edges flare out during foot strike to provide better shock absorption.
• EVA is a foam-like material which is used in midsoles to provide cushioning.
• Polyurethane (PU) is a synthetic rubber that is used with EVA in midsoles. It is more durable than EVA but provides less cushioning. PU is used in the rear foot for firmness and EVA in the forefoot for flexibility and lightness in many shoe models.
• Metatarsal pad is a soft wedge of EVA that is placed under the ball of the foot to increase cushioning and shock absorption for runners who are forefoot strikers.