Table of Contents. Commentary. Shoe Construction. Key Model Summary. Shoe Charts. Articles of Interest:

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1 The Shoe Update Spring 2017 Table of Contents Commentary Shoe Construction Key Model Summary Shoe Charts Articles of Interest: Swiss Engineering and the Entrepreneurial Spirit How to Choose Your Shoe The Race to a Sub 2 hour Marathon: There is no right or wrong 3545 West 4 th Avenue Vancouver, BC FitFirst Footwear 3713 Kensington Avenue Burnaby, BC

2 Commentary The shoe update is a review of footwear from a pathological and injury management perspective. Its focus is on the use of footwear as part of an integrated health management system. In the 1980s running shoe designers began to broaden their focus from a pure athletic performance perspective to incorporating things like media posts for pronation control and injury prevention. These design guidelines of neutral, stability and motion control remain prominent today in running shoe sculpting. Dr. Jack Taunton and Dr. Michael Ryan's groundbreaking research done out of in conjunction with Nike global research challenged these guidelines. The most important conclusion from Dr. Ryan was 'not that this model was wrong but that it was too simplistic'. This was a very simple but very insightful and critical observation A simple model designed to solve complex problems is doomed to failure in... not all... but in far too many cases. Individuals have success running in all kinds of footwear. To close our minds to any of the options available only limits our ability to help everyone. Under good guidance with a compliant and patient attitude many runners can adapt to less shoe over time. If successful with this transition then running with less weight on the foot and a more efficient gait can be a welcomed and winning combination. To a shoe fitter faced with athletes and non-athletes, postoperative patients, arthritics, diabetics, children, orthotic wearers, etc etc., the myriad of design options now available just means more effective solutions! When used properly these specialized shoe features allow us to be involved in more health related projects. Stretch uppers, multiple foam densities, heel offsets and stiff rocker soles make the simplistic model of old seem like the dark ages of shoe fitting. The shoe is simply a device that if applied correctly on the proper individual can be an important part of a successful integrated health plan that we all work together to achieve. The model Dr. Ryan referred to is indeed now much more complex, but it is also much more exciting! In the end there is no right or wrong...there is only success or failure. The wonderful challenge for us all is figuring out the 'why'! I look forward to your comments and your insight, so please feel free to call anytime. Cheers, Phil Moore BA, BPHE P.S. Remember, we now do ladies, kids and men s (at our FitFirst location only)! 3545 West 4 th Avenue Vancouver, BC FitFirst Footwear 3713 Kensington Avenue Burnaby, BC

3 Shoe Construction Terminology and Definitions Motion Control To be deemed worthy of the term motion control, the shoe should have at least six of the following ten features: 1. Thermoplastic Heel Counter 2. Medial Midsole Plug 3. Torsional Rigidity 4. Straight Last 5. Motion Control Collar 6. External Arch Support 7. Medial Strapping/Upper 8. Broad Sole Plate 9. Firm Midsole 10. Heel Counter Medial Extension Numbers (1), (2), and (3) are virtual necessities to classify a shoe as "motion control". The label of motion control is difficult to achieve, and rarely given to any shoe other than a running shoe. The reason is because running shoes are designed to take issue with the biomechanical peculiarities of the heel-toe gait pattern under high impact. Problems resulting from misalignment due to excessive pronation during this gait pattern are well-documented (ex. patello-femoral syndrome, plantar fasciitis, etc). Shoe designers and biomechanists are very conscious of foot type when building these shoes, so motion control is usually front and centre. With cross-trainers, tennis shoes, basketball shoes, and others, sport specific attributes are more important to the designer than are the mechanical or foot specific features. Therefore, true motion control is a rare commodity outside of the running market. More pronation control walkers and running oriented cross-trainers will likely be introduced in the near future as the population ages, and consumers become more cerebral about even the most recreational of purchases: their sneakers. Stability I define stability as a relatively straight lasted shoe that has many of the qualities of a motion control shoe, with torsional rigidity, a strong heel counter and firm midsole. Where it differs is that it is less pronounced in its medial posting. Instead of a plastic plug or post, it has only dense medial foam (eg. Asics Duomax). In other words, a pronation control shoe without the exclamation mark! The designers clearly have the excessive pronator in mind, but are trying to create a nicer ride without too much control. Some feel that the chance for lateral midsole FitFirst Footwear Vancouver, BC Burnaby, BC

4 collapse is reduced because the difference in density of the midsole, from medial to lateral, is less than in the classic motion control shoe. Many orthotic providers are reluctant to put their orthotics in shoes with medial posting. The denser medial column may influence the correction of the orthotic, and with extended wear, cause premature collapse of the lateral rear midsole. This fear of lateral collapse may be as much from design influences on the rearfoot, aimed at slowing the rate of pronation as from the medial posting. See the attached article for more on lateral heel design evolution. Neutral Supportive In this style, the last shape and firmness of the lateral midsole column is similar to that found in most stability shoes. The difference here is there is no dense medial midsole material of any kind. The entire midsole is quite firm, to act as a supportive foundation for an orthotic or the impact of a heavier/harder heel strike. Neutral supportive is the most common referral category for orthotics, as the platform is the same on both sides. One thing to keep in mind is that if the lateral column is soft, then the shoe may collapse to the outside, regardless of the presence of any denser medial posting. Firm lateral columns made of dense EVA or, even better, polyurethane may be the answer. So if the orthotic provider needs a little extra from the shoe some medial posting in the right shoe may prove useful. Just ask that the lateral midsole be appropriately firm to last the life of the shoe. Neutral Cushion Slightly more curve lasted, but not necessarily more torsionally flexible. The midsole is softer than a neutral supportive shoe and has a more squishy, bouncy ride. An orthotic wearer who has some shock attenuation issues may do better here than in a neutral supportive model. Cavus Flexible and Ultra Cushioned A forgotten category! It seems that torsional flexibility in the midfoot and marshmallow soft midsoles are a thing of the past, possibly because designers think that torsional flexibility does not necessarily help a rigid cavus foot to pronate. Therefore, they support it into the midfoot and give it lots of shock attenuation. That would mean one should fit that cavus foot in a standard cushion shoe above. Minimalist Running A minimalist running shoe has a combination of features that differentiate it from a traditional runner. 1. The ramp angle, or drop, is less than 10 mm. Drops are usually 4-8 mm, but can be as low as 0 mm. 2. Lightweight These shoes are lighter weight, much of that due to the reduction in the midsole. FitFirst Footwear Vancouver, BC Burnaby, BC

5 Minimalist (Natural) This minimalist category is defined by its torsional flexibility and lack of supportive upper. The midsole flexes in all planes, and the heel counter is often non-existent. Minimalist (Traditional) This minimalist category is defined by its traditional torsional rigidity and supportive upper. The midsole doesn t flex in all planes and the heel counter is firm. Last Type The last is the mold around which the shoe is made. It influences many things about the shoe including, most importantly, the fit and support. A shoe is designed around a last just like a dress is designed around a pattern. The last is the culmination of all the designer s wants and needs with respect to the fit of the shoe. Now depending on the materials chosen and the manufacturing process, the end result may or may not reflect the last mandate, but when the same mold is used there is a greater chance of consistency. Straight lasted shoes generally provide superior support for the pes planus, or flatter foot, a common excessive pronator. The curved last is often associated with the cavus, or high rigid arched foot, and can commonly be sculpted or dished away under the long arch, making the shoe torsionally more flexible. Lasts that are neither very straight, nor very curved can be denoted semi-curved (SC), as even the straightest of the straight lasts used in athletic shoes have a curve of approximately 8 degrees. Board Last, Slip Last & Strobel Last When manufacturing a shoe, there are 3 basic ways to laminate the upper to the midsole or foamy base of the shoe: 1. Board lasting is where the sides of the upper of the shoe are tucked under a board and the board is glued to the midsole holding the two together. This board usually stops just before the metatarsals. From here the sides of the upper are joined together, sewn and glued down. The board creates increased torsional rigidity in the rearfoot with maximum flexibility in the forefoot. 2. Slip lasting is what occurred in the forefoot of example (1). The upper is sewn together as one piece from heel to toe; negating the need for a board to bind the sides of the upper. This moccasin or slip lasting is used in some shoes from heel to toe to increase flexibility and aid in achieving a snug contoured fit to the foot. 3. Strobel lasting is now the most popular way to construct an upper. It is really a modification of the slip last. It s like sewing a flat insole around its outer edge to the rest FitFirst Footwear Vancouver, BC Burnaby, BC

6 of the upper. The midsole sits on this sole-shaped piece of material. Companies are using midsole materials for this base piece to get enhanced cushioning in the shoe. Combination Lasting A method of lasting where the forefoot is slip lasted and the rearfoot is board lasted. This allows for flexibility in the forefoot and extra support in the rearfoot. Combination lasting is mostly used to add torsional rigidity in shoes. In the charts we say board lasting as a short form for combination pronators. Midsole The midsole is the area between the upper and the outersole of the shoe. Usually made of EVA pre-compressed foam or polyurethane, this is where all the shock-absorbing bells and whistles are housed. Air bags, hexalite gel, etc., along with the foam, helps to attenuate the shock while its firmness or softness dictates the shoe s rating for stability, rigidity and often its motion control capabilities. It is also here that densities of material are varied to increase medial control and forefoot flexibility depending on the durometer, or firmness, of the material that is chosen and placed in key areas of the shoe. Dual Density Midsole A firmer density of EVA located on the medial side of the midsole which guards against premature medial midsole breakdown, common to excessive pronators. Medial Post Lodged into the medial, or inside aspect, side of the midsole are firm plastic or urethane plugs that keep the foams from collapsing under the extra pressure exerted by excessive pronation. In some cases, this plug is an integral part of the heel counter and acts as a restrictive post and a control mechanism for rearfoot pronation. In other cases, the post is simply a firmer, higher density material on the medial aspect of the shoe. Many posts are now incorporated as part of the midfoot shank (see below) and extend into the medial midsole. Posts are rarely found in the forefoot. Midfoot Shanks Companies have a variety of proprietary names for their midfoot shanks, which separate the forefoot from the rearfoot of the shoe. It allows the designer to cut away part of the midsole, and replace it with a hard, lightweight hytrel plastic, reducing the weight of the shoe, while enhancing torsional rigidity. Asics uses two trusstic plates, with a space between them, so that the midstance and foot sink towards the ground, enhancing the windlass effect of the shoe (See the Asics website for more info on the Space Trusstic System). FitFirst Footwear Vancouver, BC Burnaby, BC

7 Exceptional Heel Counter The formed thermoplastic cup inside the heel portion of the upper of the shoe is the most important structural part of any piece of footwear. All control begins and ends with this feature. Some models have plastic or molded collars added externally to the heel counter that reinforce it and/or hook into the medial posts; these are deemed worthy of the label exceptional! Rarely does a running shoe make it on the wall without this feature. Some are bombproof, but most are very good. Decoupled Heel One of the early design efforts to slow the rate of pronation was to put a slice through the outsole and a bit of the midsole of a runner at an acute angle to allow the heel to decouple upon heel strike, thus reducing the lever arm at that moment. The outsole and midsole would widen out, creating less lateral collapse of the midsole, and a broader base of support. This was a revolutionary feature which, though it has evolved, is around in some form in all technical running models. Adidas has taken the concept the furthest by almost hinging this section so that it truly decouples at heel strike. Foot Bed This term refers to the insole of the shoe, which, though made with numerous types of materials, essentially acts as a comfortable liner for the shoe. Rarely does it enhance support, and it is often replaced by an off-the-shelf arch support or a custom orthotic. Almost all of the better athletic shoes have this removable insert. Manufacturers should dedicate more time and money to making this a useful, supportive accessory. Foot Frame/Cupsole In shoes which are designed for court or lateral activity, the midsole is molded up the side of the foot at key stress areas to aid in keeping the foot over the sole plate, decreasing the risk of inversion sprain and lateral breakdown of the shoe. The feature is found in court shoes (when made properly) and in cross-trainers. Saddle This is the area of the upper that wraps the arch, the portion of the shoe that the eyelets are cut into. Often the company logo is placed here and sewn in such a way to enhance the midfoot support of the shoe. Plastics are sometimes used to add substance to this region, but at the cost of fit. Some are using cables, hooked into the eyelets to gain support as the shoe is laced up. FitFirst Footwear Vancouver, BC Burnaby, BC

8 Toe Spring The amount of upward tilt of the toe of the shoe, internally defined by the last used to create that shoe. The greater the toe spring of the shoe, the more the toes are dorsiflexed. The toe spring is often part of the overall rocker profile (see definition below) of the shoe. Rocker The rocker is defined by the amount of taper in the midsole. Forefoot rocker is made by tapering the midsole at the ball of the foot, thinning it out distally. The apex of the rocker can be set at different points, measured as a percentage of the length of the shoe. A forefoot rocker set at 60% of the length from heel to toe will affect the pressure relief at the metatarsals differently than one set at 80%, or closer to the toe of the shoe. The same principle applies to rear foot rockers in reverse, and effects different biomechanics. Rocker Profile The rocker profile of a shoe is a combination of rocker tapering and toe spring. This is the usual term used to describe most off-the-shelf running and walking shoes. Drop foot. The drop of a shoe is the difference in height of the between the heel and the ball of the Ramp angle The ramp angle of a shoe is the angle that the shoe pitches forward from heel to toe. Stack Height The stack height of a shoe is the height from the bottom of the shoe sole to the bottom of the foot in the shoe. That is, the addition of the thickness of the outer sole, midsole, and insole. Stretchable Uppers Traditional upper materials like leather and synthetic leathers, which have a limited amount of give, are being combined with 4 way stretchable materials, including Lycra and spandex, to help accommodate foot abnormalities (bunions, hammer toes, claw toes, etc.). XSensible footwear combines thin leather or suede skins with a combination of Lycra and spandex to create orthopaedic magic in a dress casual shoe. Athletic suppliers are also using stretchable material insets to accommodate protruding Taylor s bunions. Some orthopaedic companies like Propet, Pedor, and P.W. Minor are making shoes with completely elastic toe boxes, which are useful for fitting individuals with diabetes or arthritic feet. FitFirst Footwear Vancouver, BC Burnaby, BC

9 Rocker Soles The most popular prescription right now is for a stiff rocker soled shoe to help manage many forms of metatarsalgia. Many types of athletic designs increase the rocker profile or toe spring of the shoe and the toe of the shoe often appears slightly turned up. When this rocker profile is combined with a lack of flexibility, a rocker sole effect is often achieved. True rocker soles are internally flat and have a rocker that is apexed in the forefoot. Some shoes have a heel/toe rocker whose shape is much like that of a rocking horse. In these shoe designs, the toes sit in a dorsi-flexed position when the foot is bearing weight. This is a very useful strategy for limiting movement at the metatarsals and can act like a splint for the forefoot, while letting the individual ambulate normally. Hokas and Maximalism Developed by a European trail runner, this platform moonboot running shoe is winning trail runs all over Europe. Its application here is far more often as an orthopaedic device to manage metatarsalgia in the general population. The stiff rockered thick sole provides an extremely light weight and cushioned base that is stable and supportive. By splinting the forefoot there is minimal flex at the MT heads and relief for the neuroma, hallux rigidus, and rheumatoid arthritis sufferer. Goofy looking, but it can put a smile on the face of the crankiest foot! Skeletal Heel Counter In some cases heel counters are being minimalized by removing some of the girth of the counter leaving only a skeletal framework to support the rearfoot. This is done primarily to reduce weight, and promoted as being just as strong as the traditional bomb proof heel counters celebrated for their control of rearfoot motion. You be the judge! Minimalism The barefoot movement created a visceral response by the athletic shoe manufacturers to develop a new category of shoes called minimalist footwear! Unlike the traditional jogging shoe which has a fairly consistent midsole heel to toe grade of 12mm (eg. 24 mm heel height and 12 mm forefoot height), minimalist shoe grades are anywhere from 0 mm to 8 mm. The shoe heights from the ground are as varied as the number of styles. In some ways the variety of heel heights can be useful as long as one knows what they are putting their feet into. Recommending styles to patients becomes a daunting task with all these different measurements! The idea behind wearing less shoe is the conventional running shoe and its progressive pronation control systems are causing more harm than good. Feet were made to move freely and are therefore stronger and more efficient when left unshod. With the minimalist shoe, the gait returns to a more natural midfoot strike and many injuries are avoided. Which injuries, and who FitFirst Footwear Vancouver, BC Burnaby, BC

10 exactly are candidates for this strategy is the million dollar question! Most minimalist shoes are recommended as an adjunct to your traditional footwear. You are to introduce it gradually and see if indeed less is more. So far a lack of education and compliance has been the biggest hurdle, but with a well-designed strategy and the right amount of minimalism sometimes the most stubborn problem is only a minimalist step away! There are two main categories of minimalist shoes, Tradition and Barefoot. 1. Traditional Minimalism: Some shoes have the traditional heel counter support and torsional rigidity; they are just thinner and more minimal in that respect. These shoes are a throwback to the old racing & training shoes of the late 70s. Running with an athletic midfoot strike has always been the ideal gait pattern for this style of footwear. One should be aware of the reduced heel height and possible extra strain on the Achilles and gastroc/soleus. A good example of a traditional minimalist shoe is the New Balance 1400, or the Saucony Cortana. 2. Barefoot Minimalism: This type of minimalist shoe is, in the same design way, attempting to create more freedom of movement by minimalizing the amount of support in the shoe. This is usually done by all but eliminating a heel counter and designing the midsole/outsole to be torsionally flexible, thus mimicking a shoeless scenario. The midsole thickness and heel grade can vary significantly, but are usually relatively low profile. The Nike Free is a barefoot minimalist shoe category developed by Nike which allows maximum foot flexibility in all planes while still offering protection with some cushioning and a sock-like upper. The idea is to allow the athlete an opportunity to exercise the foot, increase proprioception, and build intrinsic strength. It is suggested to initially use in conjunction with your regular footwear, as a training tool for your feet. There are two main styles of the Free shoes; the 5.0 and the 3.0. The 5.0 is thicker than the 3.0, and is built with a 7 mm grade. The 3.0 is one step closer to being shoeless, with its low profile and narrower midfoot. The Vibram Five Fingers line is another example of barefoot minimalist shoes. The Five Fingers is a foot covering where the toes go into five finger-like sleeves. This shoe line is a staple for the barefoot fundamentalist. 3. Minimalism Guidance: For a complete guide to Minimalist shoes and a minimalist shoe rating scale visit therunningclinic.com. On the shoe charts in the shoe update we have used their minimalist ratings to help you differentiate one minimalist model from another. At the back of the shoe update you will find a helpful flow chart showing the transition times recommended for those desiring to move to more minimalist footwear from their traditional supportive shoes. Notice the extensive adaptation time required to even have a FitFirst Footwear Vancouver, BC Burnaby, BC

11 chance of success. The body needs time to adapt and the runner must understand the requirements for success. Keep in mind that the founders of the runningclinic.com do favor the minimalist approach to running but also realize that many acute foot and ankle pathologies may need more support and cushioning in at least the short term. Sharing philosophies and listening to varied points of view and research is fundamental in having a healthy holistic approach to problem solving! FitFirst Footwear Vancouver, BC Burnaby, BC

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13 The Shoe Update Spring 2017 Key Models at FitFirst Widths Model Men Women Price Range Running Motion Control (wide base, major posting) Asics Foundation 12 $ 160 Saucony Redeemer $ 180 Stability (hard foam medially) Adidas Vengeful $ 150 Asics GT $ 170 Asics Kayano 23 $ 220 Brooks Adrenaline 17 $ 160 Mizuno Wave Inspire 13 $ 170 New Balance 860v7 $ 160 Nike Lunarglide 8 $ 165 Nike Zoom Structure 20 $ 165 Saucony Guide 10 $ 170 Saucony Omni 15 $ 170 Neutral Supportive (firm neutral midsole) Asics Fortitude 7 $ 160 Brooks Dyad 9 $ 160 New Balance 840v4 $ 170 New Balance 1540v3 $ 180 Saucony Echelon 5 $ 160 Cushion (soft neutral midsole) Asics Cumulus 18 $ 160 Asics Nimbus 19 $ 200 Brooks Ghost 9 $ 160 Brooks Glycerin 14 $ 180 Mizuno Wave Rider 20 $ 165 New Balance w880v7 $ 155 New Balance 1080v7 $ 190 New Balance Fresh Foam Zante v3 $ 140 Nike Pegasus 34 $ 145 Nike Vomero 12 $ 190 On Cloudsurfer II $ 180 On Cloudster $ 160 Saucony Triumph Iso 3 $ 190 Saucony Ride 9 $ 160 Trail Running Asics Fuji Trabuco 5 $ 160 Asics Fuji Trabuco GTX 5 $ 180 FitFirst Footwear Vancouver, BC Burnaby, BC

14 Brooks Cascadia 11 $ 160 at FitFirst Widths Model Men Women Price Range New Balance WT910GTX v3 $ 140 Saucony Xodus ISO $ 170 Saucony Peregrine 7 $ 150 Minimalism Nike Free Run Flyknit $ 165 On Cloud $ 140 Saucony Kinvara $ 140 Under Armour Charged Cool Switch $ 140 Maximalism and Stiff Rocker Hoka Arahi $ 170 Hoka Bondi 5 $ 180 Hoka Stinson 3 ATR $ 190 On Cloudster $ 160 Walking Merrel Murren Moc WTPF $ 160 New Balance 1300 $ 175 New Balance 928 v2 $ 160 Saucony Grid Integrity ST 2 $ 130 Cross-training, Court and Fitness shoes Cross-training Asics 190TR $ 110 Asics Craze TR-4 $ 120 Nike Metcon 2 $ 175 New Balance 608 v4 $ 100 New Balance 857 $ 160 Underarmour Charged Stunner $ 110 Tennis Asics Resolution 7 $ 180 Asics Solution Speed 3 $ 160 New Balance 786 $ 110 New Balance 806 $ 140 New Balance 1006 $ 160 Prince T22 Lite $ 160 Wilson Rush Pro 2.5 $ 180 Aquafit Columbia Drainmaker 3 $ 120 Ryka Hydro Sport $ 100 Volleyball Mizuno Lightning Z2 $ 170 Mizuno Wave Bolt 5 $ 140 FitFirst Footwear Vancouver, BC Burnaby, BC

15 at FitFirst Widths Model Men Women Price Range Ladies dress, casual and orthopedic shoes Orthopedic, Elastic Orthofeet Witchita $ 185 Propet Bianca $ 140 Propet Cush n Foot $ 90 Portofino Stretch Leather $ 200 Orthopedic, Dress Aravon Farren $ 160 Aravon Maya $ 170 Kumfs Rhapsody $ 240 Naot Sea $ 210 Dress/Casual Aravon Revsmart $ 160 Naot Art $ 190 Naot Adriatic $ 200 Portofino Lace Up Shoe $ 200 Slides Merrell Slides (various) $ ~160 Sandals Aravon Katy $ 160 Aravon P3 Strap $ 160 Cambrian Delphi $ 200 Vionic Revere Miami $ 155 Wolky Jewel $ 230 Non-Removable Insoles (good arch support) Keen Venice $ 120 Oofoos Flip Flop $ 60 Sole Flip Flop $ 80 Teva Tirra $ 110 FitFirst Footwear Vancouver, BC Burnaby, BC

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17 FitFirst Footwear Vancouver, BC Burnaby, BC Chart #1: Motion Control Running Shoes Major medial enhancement for the excessive pronator. Brand Model Price Dense Medial Foam Plastic Medial Post Forefoot Flexibility Stiffness Heel Counter Firmness Drop/ Offset Torsional Rigidity Ladies Men at at FitFirst Footwear Width Sizing Replaces Description Asics Foundation 12 $160 Extensive Flexible Very Very 10 mm High - Exceptionally supportive medially with more dense foam and hard medial post. Classic motion control shoe. Extremely thick foot bed allows for thicker, heavier orthotics. Saucony Redeemer $180 Extensive Moderate Very Very 8 mm High Stabil CS3 The fit of a contoured neutral shoe with best in class medial support.

18 FitFirst Footwear Vancouver, BC Burnaby, BC Extremely soft, durable midsole with polyurethane based boost technology. The benchmark shoe in the stability category. Seamless fit from year to year and the width variety helps for almost anyone. 13mm offset is very distinctive. Only stability shoe with this high of an offset. Very firm and very supportive with an excellent heel fit. A huge improvement over the previous model. Back to basics for Mizuno. One of the best in this long line of shoes for both fit and overall stability. The convex midsole makes it very durable and protects against lateral midsole compression. Particularly good for fashion conscious runners who need a good stable platform. Improve lateral rear foot stability makes this a much-improved model over many previous versions. 8mm offset, excellent stability model for those who do not want a slot of height in the backend. The 8mm drop. Great heel fit and wide forefoot. Chart #2: Stability Running Shoes Guards against some excessive pronation/moderate medial enhancement by way of some dense medial midsole foam. The Shoe Update - Spring 2017 Brand Model Price Dense Medial Foam Plastic Medial Post Forefoot Flexibility Stiffness Heel Counter Firmness Drop/ Offset Torsional Rigidity Ladies Men at at FitFirst Footwear Width Sizing Replaces Description Adidas Vengeful $150 Slight - Moderate Moderate Firm 10 mm Moderate - - Asics GT $170 Slight - Moderate Moderate Very Firm 10 mm High GT Asics Kayano 23 $220 Slight - Flexible Moderate Very Firm Brooks Mizuno New Balance Adrenaline 17 Wave Inspire 13 Womens: 13 mm Mens: 10 mm High Kayano 22 $160 Extensive Moderate Moderate Very Firm 12 mm Moderate Adrenaline 16 $170 - Flexible Very Very Firm 12 mm High - Inspire v7 $160 Slight - Moderate Moderate Very Firm 12 mm High 860v6 Nike Lunarglide 8 $165 Slight - Moderate Moderate Firm 10 mm Moderate - Lunarglide 7 Nike Zoom Structure 20 $165 Extensive Flexible Moderate Moderate 12 mm Moderate - Structure 19 Saucony Guide 10 $170 Slight Moderate Moderate Very Firm 8 mm Moderate Guide 9 Saucony Omni 15 $170 Slight - Light moderate Moderate Very Firm 8 mm High - Omni 14

19 extra depth when removed. Deep rear foot, excellent for externally posted thick orthotics. Wide fittings are available, but toe box is not very generous. Such valuable shoe due to its boxiness and multiple widths. Would like it to be a little bit stiffer in the forefoot as shoes with this fitting are hard to find. Neutral roll bar makes for a firm, durable rear foot. Excellent full ground contact outsole and deep square toe box. Excellent neutral supportive shoe with a wide midfoot and more ground contact under long arch for excellent medial support. FitFirst Footwear Vancouver, BC Burnaby, BC Chart #3: Neutral Supportive Running Shoes Ideal for orthotic providers who want a neutral but firm platform for an orthotic device. Brand Model Price Midsole Sole Plate Width Forefoot Flexibility Stiffness Heel Counter Firmness Drop/ Offset Torsional Rigidity Ladies Men at at FitFirst Footwear Width Sizing Replaces Description This extremely firm, very neutral supportive shoe comes in a variety of widths but it s distinctive feature is the very thick forefoot insole that allows Asics Fortitude 7 $160 Firm Wide Moderate Moderate Very Firm 10 mm Very - Fortitude 6 Brooks Dyad 9 $160 Firm Wide Moderate Moderate Very Firm 12 mm Strong Dyad 8 New Balance 840v4 $170 Moderate Wide Moderate Moderate Moderate 10 mm Strong 840v3 New Balance 1540v3 $180 Firm Wide Moderate Moderate Very Firm 8 mm Strong v2 Saucony Echelon 5 $160 Firm Wide Moderate Moderate Very Firm 8 mm Strong Echelon 4

20 Asics Cumulus 18 $160 Soft Medium Moderate Moderate Moderate 10mm Moderate Cumulus 17 The classic neutral cushion shoe. Fits a bit small. FitFirst Footwear Vancouver, BC Burnaby, BC Chart #4: Cushion Running Shoes For the neutral to cavus foot that requires exceptional cushioning and a softer ride. The Shoe Update - Spring 2017 Brand Model Price Midsole Sole Plate Width Forefoot Flexibility Stiffness Heel Counter Firmness Drop/ Offset Torsional Rigidity Ladies Men at LadySpor t at FitFirst Footwear Width Sizing Replaces Description Asics Nimbus 19 $200 Soft Brooks Ghost 9 $160 Firm Mod- Wide Moderate Stiff Moderate Firm Women: 13 mm Men: 10 mm Very Nimbus 19 Seamless toe box is very accommodative. The womens has 3 mm of additional heel height which is handy for plantar fasciitis and Achilles tendinitis sufferers. New seamless design Wide heel and forefoot Moderate Moderate Firm 13 mm Moderate - Ghost 8 Very stable due to wide heel base. Deep toe box, great midfoot fit. One of the best cushioned neutral shoes with Brooks Glycerin 14 $180 Soft Medium Stiff Moderate Firm 10 mm Moderate Glycerin 13 excellent support and depth in the rear foot. Consistency is back in this multiple width model. Mizuno Wave Rider 20 $165 Moderate Moderate Flexible Moderate Firm 10 mm Moderate Wave Rider 19 A solid neutral cushion shoe. New New Balance s 12mm heel drop shoe. Solid heel w880 v7 $155 Soft Medium Moderate Moderate Moderate 12 mm Moderate 880v6 counter. Deep midfoot makes for less pressure on Balance instep of foot. Excellent cushioning, wide platform makes for an New Wide 1080 v7 $190 Firm Moderate Very Moderate 8 mm Moderate 1080v6 excellent slightly softer neutral shoe. Very Balance rearfoot shallow upper so one often needs to move up a width from your usual fitting. New Balance Fresh Foam Zante v3 $130 Soft Moderate Flexible Slight Moderate 4 mm Flexible - Fresh Foam Zante v2 Nike Pegasus 34 $145 Soft Moderate Flexible Moderate Weak 12 mm Flexible Pegasus 33 Nike Vomero 12 $190 Soft Medium Flexible Moderate Moderate 12 mm Flexible - Vomero 11 Brand new shoe from NB on their fresh foam platform. Very soft and light with good cushion protection. Excellent for the cavus foot and sports a seamless toe box accommodative for numerous forefoot pathologies. The softest neutral shoe is often forgotten but has a more neutral rear foot than other nikes, so good for most orthotics and controlling lateral heel compression. On Cloudsurfer II $180 Firm Moderate Stiff Very Slightly Weak 8 mm Moderate - Cloudsurfer On is new to Canada and they come with a great fit, seamless toe box and stiff rocker On Cloudster $160 Firm Moderate Stiff Very Firm 8 mm Firm - - This model has a big toe spring or rocker profile! Saucony Triumph Iso 3 $190 Firm Narrow midfoot Stiff Moderate Moderate 8 mm Firm - Triumph Iso 2 The 8-mm offset makes this and almost all their models flatter shoes than Saucony produced a decade ago. Saucony Ride 9 $160 Firm Mediumwide Flexible Moderate Moderate 8 mm Strong - Ride 8 Like virtually all Saucony runners, 8 mm offset and narrow heel. Wider forefoot

21 FitFirst Footwear Vancouver, BC Burnaby, BC Chart #5: Trail Runners Running shoes that are made specifically for off road running. Brand Model Price Type Asics Fuji Trabuco 5 Goretex Dense Medial Foam Plastic Medial Post Heel Counter Firmness Drop/ Offset Torsional Rigidity Ladies Men at at FitFirst Footwear $180 Neutral Slight - Very 10 mm Moderate - Width Sizing Replaces Description Fuji Trabuco 3 Neutral Goretex Brooks Cascadia 11 $160 Neutral - - Firm 10 mm Moderate - Cascadia 10 New Balance WT910GTX v3 $140 Neutral - - Moderate 10 mm Moderate WT910GTX v2 Saucony Xodus ISO $170 Neutral - - Very 4 mm High - Xodus 6.0 Saucony Peregrine 7 $150 Neutral - - Very 4 mm High - Peregrine 6 A relatively narrow fit with a stiff sole and a waterproof upper. Previous models have been stability while this one is neutral. Always a great seller. Slim fit, firm upper on a good solid full contact base. Though a poor heel fit it does offer full ground contact outsole and a variety of widths, seamless toe box. Very important shoe because of the stiff forefoot created by the rock plate in the midsole. Wide forefoot and stiffness make it excellent for many forefoot pathologies. One of the lightest trail shoes on the market. Fairly narrow. Performance and trail protection at its best.

22 Chart #6: Walking Shoes People walk in all kinds of shoes from athletic to casual. These are shoes specifically marketed to the walker. They are chosen for their support and ability to accommodate an orthotic. FitFirst Footwear Vancouver, BC Burnaby, BC Brand Model Price Type Midsole Rocker Stiff Outersole Rearfoot Depth Torsional Rigidity Ladies Men at at FitFirst Width Sizing Replaces Description Murren Moc Firm supportive slip on with good torsional Merrel $160 Slip-on Neutral No No Moderate WTPF rigidity and external arch support. A waterproof shoe and good stiff rocker New 1300 $175 Support Neutral Very Rigid - option for light walking and hiking. It also Balance comes in narrow and extra wide options. The version 2 went through some lastminute changes. The width across the New 928 v3 $160 Support Neutral Very Rigid 928 v2 Balance metatarsals ended up a bit narrow but that will be improved with version 3. Comes in black, white, or suede tan maybe Grid the best fitting walking shoe out there Saucony Integrity ST $130 Neutral Neutral Very Moderate Moderate Moderate Grid Integrity feels like a running shoe but goes with your 2 nice slacks. Great for work and travelling. Echelon Echelon Nice, open toe box with stretch leather Saucony $150 Neutral Neutral Moderate Moderate Moderate Moderate - - Walker 2 Walker 1 panel

23 Moderate - Widths come in handy, particularly for a New Balance 806 $140 Tennis Wide Firm Moderate Rigid Stiff narrow foot. FitFirst Footwear Vancouver, BC Burnaby, BC Chart #7: Court, Cross-training and Fitness Shoes Styles work for individuals with or without orthotic devices. The Shoe Update - Spring 2017 Brand Model Price Sport Sole Plate Width Forefoot Flexibility Heel Counter Strength Deep Heel Torsional Rigidity Ladies Men at at FitFirst Width Sizing Replaces Description Excellent cross trainer; slight medial post, Asics 190TR $110 X-Train Wide Flexible Firm Rigid - 180TR very deep, relatively rigid in the forefoot. A terrific shoe for quick gym activities, lateral rigidity. Asics Craze TR 4 $120 X-Train Moderate Moderate Firm Moderate - Craze TR - 3 motion yet runs like a low profile running Asics Resolution 7 $180 Tennis Moderate Very Stiff Firm - - shoe. New version, very little change. - Resolution 6 Excellent forefoot, lateral stability. Asics Solution A real players shoe, lighter than the $160 Tennis Moderate Stiff Firm Rigid - - Speed 3 Speed 3 resolution with excellent lateral support. Columbia Drainmaker Drain holes in the base to reduce pooling in $120 Aqua Moderate Flexible Soft Flexible the shoe. Great aqua fit shoe. Lightweight shoe with good support. Good Mizuno Wave Bolt 5 $140 Indoor Court Moderate Flexible Very Firm - Rigid - - Wave Bolt 3 for indoor court sports, squash, racquetball, volleyball. Mizuno Lightning Z2 $170 Indoor Court Moderate Very Flexible Moderate Moderate Rigid - - Top of the line Mizuno indoor court shoe with Lightning RX2 wave plate in rear foot; great torsional Nike Zoom Cage 2 $175 Tennis Moderate Very stiff Firm Rigid Cage Firm upper and heel collar. Excellent support. 608 is the classic style, it always comes in New Balance 608 v4 $100 X-Train Moderate Stiff Moderate Moderate handy as a basic leather stiff sole with multiple widths. Mesh upper with overlays in the support New Balance 786 $110 Tennis Wide forefoot Stiff Moderate Moderate areas. Breathable, good lateral flange. Good cross trainer; the mesh upper makes it New Balance 1006 $160 X-Train Moderate Stiff Firm Rigid more breathable than leather cross trainers. Prince T22 Lite $160 Tennis Moderate Moderate Very Moderate Under Armour Charged Stunner $110 X-Train Moderate Stiff Firm Moderate Wilson Rush Pro 2.5 $180 Tennis Moderate Moderate - Stiff Firm Rigid - - Rush Pro 2 Scalloped midsoles offers excellent lateral support. More cross trainer should have a cup sole design at the fifth metatarsal for improved lateral support like this one. The lateral flange in the forefoot helps to reduce inversion sprains and makes for better lateral control in the forefoot.

24 FitFirst Footwear Vancouver, BC Burnaby, BC Chart #8: Ladies Dress, Casual and Orthopaedic Shoes Styles work for individuals with or without orthotic devices. Brand Model Price Type Removable Insole Closure Stretch Elastic Forefoot Flexibility Rocker Rearfoot Depth Torsional Rigidity Aravon Maya $170 Heel Full Length Mary-Jane - Stiff Good Deep Rigid Aravon Farren $160 Casual Full Length Lace-up - Flexible None Moderate Moderate Kumfs Rhapsody $240 Casual 3/4 Length Mary-Jane - Moderate Stiff Width Sizing Good Deep Rigid Merrell Slides ~ $160 Casual Full Length Slip-on - Moderate Moderate N/A Flexible - Naot Adriatic $200 Dress Casual Full length Mary-Jane - Stiff Good Moderate Rigid - Naot Sea $200 Dress Casual Full Length Mary-Jane - Rigid Good Moderate Rigid - Portofino Stretch Leather $200 Portofino Lace Up $200 Dress Casual Dress Casual Full Length Velcro Flexible Moderate Deep Rigid - Full Length Lace-up - Flexible Moderate Deep Rigid - Description Dressy stiff rockered sole; wider forefoot; very accommodative. Seamless leather upper; deep; accommodative; good fit. Mary Jane style shoe; three-quarter removable insole with metatarsal pad; stiffer forefoot. Slides come in both leather and mesh upper. Excellent for around the house, and take orthotics. Different styling from the classic Naot Sea. Slightly narrower fit as well. Stiff sole, thick removable foot bed. A cute shoe with a rigid forefoot, excellent cork foot bed; very deep. A very important shoe with seamless, full stretch toe box and Velcro closure. Wide base and dressy look! A fun grouping of lace up shoes in colour. Thick, removable insole makes it accommodative and younger looking too! Propet Cush n Foot $90 Slipper, Casual Full Length Velcro Flexible - Moderate Flexible Neoprene upper, with one large velcro strap. Excellent slipper or outdoor shoe. Propet Bianca $140 Ortho Full Length Velcro Flexible - Deep Flexible - Extremely important shoe due to super-flexible elastic Lycra toe box; handles the most difficult arthritic foot very well. Stiff sole available at $229 for summer 2017.

25 FitFirst Footwear Vancouver, BC Burnaby, BC Chart #9: Ladies Sandals Most sandals come with removable foot beds to accommodate orthotics or have specific orthopaedic attributes. Brand Model Price Type Removable Insole Closure Sole Plate Width Forefoot Flexibility Rocker Back Strap Torsional Rigidity Width Sizing Description Aravon Katy $160 Dress Casual Full Length Velcro Moderate Flexible Slight Moderate Portofino Open Toe $165 Casual Full Length Velcro Moderate Sole Flip Flop $80 Casual None Slip-on Wide Teva Tirra $110 Casual None Velcro Wide Vionic Revere Miami Moderate stiff Moderate stiff Moderate stiff None Moderate - Good Good Rigid - $155 Dress Full Length Velcro Moderate Flexible Slight - Moderate - Excellent walking sandal; multiple widths; large removable foot bed; Velcro straps. A closed heel sandal. It's an excellent option for extremely posted orthotics or use of a heel lift. Also creates better rear foot stability in case of extreme hallux varus, for instance. Excellent arch support built off the Sole off the shelf insoles. Best for arch support in young looking sandal for road or beach. Non-removable insole, but comes with excellent arch support, unique adjustable straps, that are accommodating for wider feet. Wolky Jewel $230 Dress Full Length Velcro Wide Rigid Good Rigid - The best stiff rockered walking sandal made. Cambrian Delphi $200 Dress Full Length Velcro Wide Rigid Good Rigid - Extremely supportive sandal. Birkenstock look with good heel offset, rigid rocker, and a removable foot bed. Also a sport sandal with removable foot bed.

26 Chart #10: Natural Minimalism This minimalist category is defined by its torsional flexibility and lack of supportive upper. The midsole flexes in all planes and the heel counter is often non-existent. FitFirst Footwear Vancouver, BC Burnaby, BC Brand Model Price Midsole Sole Plate Width Forefoot Flexibility Stiffness Heel Counter Firmness Drop/ Offset Torsional Rigidity Ladies Men at at FitFirst Footwear Width Sizing Brooks Pureflow $130 firm Wide Moderate Moderate Firm 4 mm Moderate New Balance Nike Nike Minimus 10 Free Run Flyknit Free Run 2017 $150 Soft Moderate Very None None 4 mm Flexible - - $165 Soft Wide Flexible None None 4 mm Flexible - - $140 Soft Moderate Very None None 8mm Fkexible - - Replaces Description This light weight model is excellent for those who pronate and wear orthotics. It is defined as a neutral fast shoe with a wide platform. Trail sole on a true minimalist trail shoe. No protection other than the sole. More support, more cushion but true to free heritage. For those who want a little more protection for long runs. Higher heel drop (8mm) compared to the traditional Nike Free s. On Cloud $140 Firm Moderate Very Slight Moderate - Flexible A more cushioned alternative to the Nike free. Saucony Kinvara $140 Soft Under Armour Charged Cool Switch Wide heel, forefoot Moderate Slight Moderate 4 mm Moderate - - Kinvara 5 $140 Firm Moderate Stiff Moderate Soft Moderate - - More minimalist-traditional as it is not terribly torsionally flexible. Great light road show. Excellent forefoot cushion. Under armour heritage is in this runner. It has a bit of lateral support that is in a low-profile running shoe.

27 Hoka Bondi 5 $180 Firm Wide Very stiff Very 4 mm Bondi 4 The Shoe Update - Spring 2017 FitFirst Footwear Vancouver, BC Burnaby, BC in wide fitting, narrower base than Bondie and has a feeling of a lower offset than other models. Like all Hoka as it is excellent for forefoot pathologies. Very stiff, with an extremely wide platform especially in the wide fitting. Excellent for plantar fasciitis, Achilles, and calf issues as well as standard forefoot pathologies. Sleeker than Bondi. Trail and road soles. Big toe spring or rocker profile and the stretch elastic toe box is useful for bunion fitting. Any trail show with a plate is bound to be stiff and splint the forefoot somewhat Chart #11: Maximalism and stiff rockered Brand Model Price Midsole Sole Plate Width Forefoot Flexibility Rocker Heel Counter Firmness Drop- Offset Torsional Rigidity Ladies Mens at Ladysport at FitFirst Width Sizing Replaces Description Hoka Arahi $170 Firm Medium Very stiff Moderate 4mm - Hoka Stinson 3 ATR $190 Firm Wide Very stiff Very 4mm - Stinson On Cloudsurfer $160 Firm Medium Mod. stiff Mod. 10mm Any Trail Shoes with a Rock Plate $ Firm Medium Stiff Generally, firm 4-10mm - -

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29 The Shoe Update Spring 2017 Swiss Engineering and the Entrepreneurial Spirit Running shoe designers can appear guilty of redesigning and reinventing the same old shoe year after year and simply labeling it as new and improved. Why? Because it's fast and easy, and because research costs time and money. To their defense, many product engineers have their new concepts shelved by impatient marketing managers focused on quick turnover. A colour-update with a minor tweak is a more simple and cost effective option than some new and often unproven innovation. The entrepreneur takes a back seat once again.. Entrepreneurship itself requires vision, timing support and a commitment to product first. Most great innovations and revolutionary designs come from individuals who are deeply committed to their craft with a burning desire to improve anything they touch. Just as entrepreneur and Nike co-founder Bill Bowerman was innovative, making use of his wife's waffle iron in an effort to improve shoe traction, we now have a young group of Swiss runners following that lead and thinking outside the box. Using a back yard garden hose and a spot of superglue, these free thinkers were able to alleviate the pain of a chronic Achilles' tendon in one of their colleagues and World Duathlon champion Olivier Bernhard. Bernhard cut up some left over garden hose and pasted pieces of it to the bottom of his shoe in an effort to create a mechanical outsole that would help him mimic his natural gait. This original and unique design worked in conjunction with the shoe's traditional midsole to help take a positive 'step' towards a pain free achilles. With this entrepreneurial spirit the On footwear company began. Yet strangely it was not On's peculiar outside design that caught my attention. I noticed that certain shoe models were surprisingly inflexible in the forefoot. This feature was part of another design collaboration aimed at gaining an efficient heel toe transition. In an effort to create a more propulsive and energy efficient toe-off, the Swiss team decided to insert a firm plate in the midsole of the shoe thus producing a stiffer flex pattern across the metatarsal heads. The resultant stiff -rockered forefoot has proven useful not only for runners but also for individuals suffering from various types of metatarsalgia including hallux limitus, neuromas and arthritis. Combine these sole innovations with uppers made of seamless stretch elastic material and the On shoes are more than just athletic therapy. They are a Swiss inspired orthopaedic tool. Other companies have also made use of high density plates in their running shoes. Mizuno often extends their hytrel plastic wave plates into the forefoot (e.g. the Wave Creation, Wave Prophecy, Wave Enigma). Trail shoes made by Asics and New Balance employ 'rock plates' under the foot in an effort to protect the forefoot from stones and roots. Like the On propulsion plates, these shoes deliver a secondary benefit: effective splinting of the forefoot and a quicker transition through toe off. Revolutions in footwear design happen once every decade or so. Only time will tell whether Bernhard's garden hose innovation will revolutionize the running shoe industry. I am confident that the unique architecture of On footwear represents an important evolutionary moment in running shoe design. The Swiss have indeed re-energized the entrepreneurial spirit when it comes to performance and orthopaedic footwear. It remains to be seen if other companies will take up the challenge. FitFirst Footwear Vancouver, BC Burnaby, BC

30 The Shoe Update Spring 2017 Please do not hesitate to call or me with your thoughts on innovation and functional footwear design Phil Moore Owner and FitFirst Footwear in Vancouver and Burnaby, BC (as seen in Canadian Podiatry Magazine) FitFirst Footwear Vancouver, BC Burnaby, BC

31 The Shoe Update Spring 2017 How to Choose the Right Pair of Shoes These days, with thousands of different models of shoes on the market, it is virtually impossible for consumers to select on their own, the most appropriate brand and model for their individual foot type and function. Inappropriate, ill-fitting, or worn out shoes can increase the chance of injury. As well, over time shoes lose their stability and capacity to absorb shock which can dramatically increase stress to your feet and legs. These added stresses could lead to blisters and calluses as well as contribute to lower limb overuse injuries causing heel, arch and shin pain. Foot shape is only one factor which determines the type of athletic shoes that is best for you. & FitFirst Footwear strive to stay on top of the latest trends and technologies and are there to assist with fit and recommend the most appropriate running and walking shoe for your foot type. Whether you are training for a certain event, getting ready for summer activities, or working your way back from an injury, our stores staff is here to help! Shoes Matter: Many Studies show that our quality of life is directly related to remaining active, with a long list of benefits from preventing heart disease to improving mental health. Proper fitting and functioning footwear is crucial to maintaining an active lifestyle and preventing exercise related injury. Fit Matters: Poor fitting footwear is a primary contributor to foot and ankle injury and can exacerbate many common health conditions. Foot size, forefoot width and arch type are essential measurements in a proper footwear fitting, but there is more to know about ensuring an ideal fit. Black toenails and foot cramping are often signs that your shoes are too small or narrow. When running, the more distance you cover during individual runs or walks the longer your shoe needs to be. When cross training and moving laterally, look for a sturdy shoe with a snug fit that makes the foot feel as though it is taped within the shoe. Your Health Matters: At & FitFirst Footwear, we know an annual foot measurement and attention to your changing health needs makes a significant difference in choosing footwear to keep you active and injury free. Whether you wear orthotics, have arthritis, diabetes, or experience changes in your feet during pregnancy, our team will provide you with the knowledge you need and a level of service and customer care that stands above the rest. FitFirst Footwear Vancouver, BC Burnaby, BC

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33 The Race to the sub 2 Hour Marathon There is no right or wrong No more evident is this adage than in the design race between Nike and adidas to design a shoe for the purpose of helping break the 2 hour barrier in the marathon. The world s two top powers in athletic footwear each armed with the world s top resources. Biomechanists and aerospace engineers with oodles of research at their fingertips, end up exiting the lab with two completely different shoes in an billion dollar effort to solve the same conundrum. Footwear, sport, orthopaedics and life itself is constantly evolving.. If there was a simple answer, there would be no race. Adidas Adizero sub2 To shed weight, the company is using a new midsole compound called Boost Light. It s the brand s lightest-ever foam and retains the industry-leading energy return that has powered Adidas athletes to world records. Further details about this new midsole have not been released, but Adidas says us it's a slightly different material, that the energy capsules are much lighter. The gram-shaving continues on the upper and midsole. Photos of the shoe show a single layer of breezy mesh, free of any overlays even the brand s signature three stripes are painted on. The outsole is a grid of thin rubber lines, built in cooperation with Continental, the car tire maker, to deliver grip at 4:40 per mile pace. The shoe's final weight has not yet been released, but Adidas tells us "currently the overall weight reduction from past silhouettes is 100 grams (3.5 ounces)." (courtesy of runners world)

34 Nike Zoom Vaporfly Elite After starting at square one in designing the ideal footwear for a sub-2-hour marathon, the team initially conceived of a shoe that was little more than a track spike. It apparently didn t get very far, because the runners balked at the lack of cushioning and protection for such an endeavor. So, in an effort to devise the ideal mix of weightlessness, energy return and aerodynamics, Nike came up with the Vaporfly Elite. It s got a new midsole foam called ZoomX that Schoolmeester says is a third of the weight of standard EVA foam, and offers 13 percent better energy return. Embedded within is a full-length carbon fiber plate to increase stiffness, reduce fatigue and minimize energy loss. Its curvature provides what Schoolmeester says is a downhill sensation when running in them. You can find carbonfiber plates in track spikes, as well as everything from cycling to cross-country ski footwear, but they re otherwise only found in a tiny handful of running shoes. The extremely upturned heel is said to delay air separation and reduce drag, according to Nike, as even in a marathon-distance effort, aerodynamics still play a large part when that effort is at sub-five-minute pace. It s got a 21mm stack height, with a 9mm heel-toe drop to go easy on the Achilles strain. Will the carbon fiber plate prove to move the needle in shoe design? It s hard to say, but Schoolmeester notes that all kinds of testers from heel strikers to forefoot strikers said they like the feel. In addition to the downhill running sensation, Schoolmeester claims it lets people run with a taller posture.(courtesy of running.competitor.com)