Running/Walking Shoes 101

Today I wanted to give you a little insight on running/walking shoes. Here is some very valuable information to keep in mind when shoe shopping. Remember that everyone has different feet and they respond differently when they hit the ground depending on anatomy of the individual's foot, muscle flexibility, joint alignment, and muscle strength.  Physical therapists can evaluate your foot and running techniques to help you properly find the best footwear for you!

Shoe Anatomy

*Toe box - The portion of the forepart of the shoe that covers the toes
Vamp - The front portion of the shoe leading from the arch region up toward the toes
Throat - The place where the tongue meets vamp
Collar - The top rim portion of the shoe
Tongue - The material that lies under the laces

*Heel counter - The stiffened material that is curved around the heel

Inlay - The removable liner found within the shoe
Midsole - The mid portion of the sole of the shoe generally made out of cushioned foams materials in athletic shoes
Outsole - Generally constructed from durable materials including leather and rubber

 *Most important when looking for good running/athletic shoes

Reference: sanluispodiatrygroup.com

What to look for in running/walking shoes:

1.       Type of shoe – Cushion, Stability, Motion Control (discussed on back side)

2.       Amount of arch support – recommend support for arch that does not collapse easily with activity

3.       Heel Counter – Important to have stiff heel counter for people with ankle stability issues and increased pronation

4.       Toe Box – Must be wide enough so that your feet have room to expand with each step, however, should not be too loose because foot can slide around too much if shoe is too wide

5.       Must be COMFORTABLE! – You must like the fit and comfort of the shoe so that your feet are happy with the choice you make in footwear

Types of Running/Walking Shoes:

1.    Cushion Shoes: Your typical every day running or walking shoes that are comfortable to wear, but offer minimal support. Best for people that have arches that do not collapse when walking or running. Not recommended for people that pronate or have flat feet. 

2.    Stability Shoes: Running or walking shoes that offer moderate support in the midsole of the shoe. These are best for people that have arches that collapse (increased pronation) with walking or running.  The midsole has duo-density foam that provides increased density near the arch to absorb impact when people pronate. 

3.     Motion Control Shoes: Running or walking shoes that offer maximum stability in the midsole of the shoe. These are best for people that have arches that completely drop with walking or running, have poor ankle stability, and too much ankle mobility. Not recommended for people that are avid runners.  

Shoe Facts:

·         Structural damage of the shoe occurs after 121 miles of use

o   Loss of shock absorption of the shoe:

§  25% at 50 Miles

§  33% at 150 Miles

§  45% at 500 Miles

·         Length of shoe should be ½ inch longer than your longest toe

·         Width should be determined by widest portion of the midfoot (region near ball of foot)

·         Heel fit should be snug against your foot

·         Shoes should be comfortable – not everyone can benefit from increasing the stability in their shoes and it all depends on running form, strength, joint stability, and the individual’s foot

Most Common Running Injuries (Study by Taunton et al):

·         Patellofemoral Pain Syndrome

·         Iliotibial Band Friction Syndrome

·         Plantar Fasciitis

·         Tibial Stress Fracture

·         Knee Meniscal Injuries

 

Risk Factors for Running Injuries (Studies by Taunton et al, McKean, Bulst et al, Macera et al, Marti et al, and van Mechelen):

·         Running experience: you are 2.5-3x more likely to be injured without prior running experience

·         Rapid increase in mileage or intensity: If you are exceeding 40 miles/wk it will put you at 3x the risk of becoming injured

·         Competitive training motive: you are likely to ignore early injury symptoms if you are competitive

·         Incidence of injury may increase with age and location of injury changes with age

·         Males are 1.5x more likely to be injured than females

Key Muscles to Strengthen if You’re a Runner:

·         Quadriceps

·         Hamstrings

·         Gluteus Maximus

·         Gluteus Medius

·         Gastrocnemius/Soleus

Key Muscles to Stretch if You’re a Runner: ·         Hip Flexors ·         Gastrocnemius ·         Hip Adductors ·         Piriformis

References:

·         Bryan Heiderscheit, PT, PhD – University of Wisconsin-Madison PT677 Clinical Management of Common Running Injuries Lecture

·         Above studies as listed in headlines and Google Images for photos of shoes