Is Your Footwear Functional? Part 1: Running Shoes

With gyms still closed and many of us moving our traditional gym activities outdoors, Biomechanics patterns and footwear can have a bigger impact on our feet and joints. This in part can be due to the terrain we are running on outdoors vs a softer treadmill tread indoors. Over the next few weeks I will be focusing on different styles of footwear for different activities and sports. The right shoes can help you with optimizing your mechanics for the specific sport you are training for.

Let’s start with running. I will say that understanding your foot profile and your running strike is important here as that is what dictates the style of shoe you should purchase. You can kinda of appreciate your foot type if you take your current runners and flip them over to notice any of the following wear patterns.

Running Shoe Types:

Neutral shoes work well for those who have mild overpronation, neutral foot or even a neutral supinated foot profile.

Stability shoes work well for those who have moderate overpronation.

Motion control shoes work well for those who have moderate to severe overpronation.

Minimalists shoes work well for those who over supinate or have a strong neutral foot profile.

Outsoles:

Heel to Toe Drop is the difference of height of a shoe from the heel to the toe. As an example; the heel height of the new Nike ZoomX Vaporfly NEXT% is 39 mm and the forefoot height is 29 mm. The means the heel to toe drop is 10 mm. I could probably write a whole blog post on these new Nike runners, but maybe we will save that for another day.

The height difference encourages different foot strike styles when running. This is why it is important to have a foot specialist assess your running style in order to provide you with the correct footwear to purchase and use.

A low heel to toe drop (think barefoot running at a zero but can be anywhere from, 0-8mm) will encourage mid foot to forefoot striking, where a high heel to toe drop (10-12mm) will encourage more a heel strike pattern.

Although this is a general rule, your running pattern may “out smart” a shoe's construction, but your body does have to work harder to do this.

Foam/EVA: Most running shoes have an out sole made of EVA, (fancy big word for foam) but as the thickness of runners increases, as an example the Nike ZoomX Vaporfly NEXT% combinations of foam and other materials have to be made in order to make sure they are light weight. Heavy shoes can act as a forward counterweight which can increase the amount of time your foot is in front of your body (heel strikers) or can hyperextend your knee. Both of these outcomes can cause pain and overuse injuries. This means a lightweight shoe with enough cushion in the places you require it is key to reduce pain and increase mileage.

Rubber outsoles tend to be seen in trail runners as they assist with increased shock absorption and are a bit more durable for that terrain. Thin rubber outsoles are commonly seen in running shoes, primarily at the forefoot.

Shanks/Plates: in the mid sole there may be a thin plate or shank in order to create rigidity in the midsole. This is helpful for those who are mid foot strikers and can often times create a “bounce” which assist with propulsion or toe off.

Forefoot Rocker/Toe Spring: This is the angle at the forefoot of the shoe as seen below. This angle helps propel you forward and creates that “pull” once toe off happens. A larger toe spring increases that propulsion, but can also limit the surface area of your foot plant if you do not utilize it with appropriate mechanics.

Heel Counter

This the back part of your shoe where your heel sits. Most often, there is a thin plastic support located in this area to increase rigidity or stiffness thus increasing control in motion of the foot. This is helpful in individuals who have an over pronated foot. It can also provide support to those with Achilles Tendinopathies. With footwear evolution, the heel counter has changed in height and angle. This is to reduce any irritation it may have caused to the Achilles Tendon.

Uppers:

The upper is the material the top part of your running shoe is made of. Originally, leather was used, but that can be heavy and not as breathable as synthetic materials.

Synthetic materials are breathable, dry quickly and when woven with tensile materials such as polyurethane are a lot more durable than nylon on their own. They also allow for “give” in the shoe, which can come in handy if you have swelling or digits that claw or hammer.

Shoe Fitting tips:

Try shoes on at the end of the day; this allows for any swelling to settle so you are buying the correct size.

Bring the socks you are most likely going to wear to try them on with your shoes; this is to ensure the correct fit.

Use your thumb; measure one thumb’s breadth from your longest toe to the end of the shoe. There is always forward translation when running, and you need space for that!

Always try on both shoes and walk around the store for at least 5 minutes; you should never feel the need to “break in” running shoes. Yes, they will feel stiff, but they should be comfortable right at the first step. If they aren’t, think of what they would feel like after your 10th or 20th KM!

If you wear orthotics, bring them! Many times, you may need to go up about ½ size if you have orthotics, don’t guess if your orthotics will fit, make sure they do.

If you have any questions, it is always recommended to see a Chiropodist (Foot Specialist) who can assess and determine your mechanics to provide you with the correct footwear information you need.