Choosing the Right Running Shoe Whether you re an Olympic athlete or a periodic pavement pounder, happy feet can make all the difference. For runners, selecting running shoes is like purchasing a house or a car; you re going to spend a lot of time in them, so you want something you really like. Most running shoes feel comfortable when you are standing in them at the shoe store, but the true test comes several miles into your run. You ll soon realize that the ideal shoe has more to do with your running and the shape of your foot than it does with the logo stitched on the side. In general, a pair of running shoes should last between 400 and 500 miles (3-4 months for regular runners). Take a look at your shoes check if the midsoles are compressed or worn. If they are, it may be time for a new pair. It is also good to have 2 pair of running shoes so you can alternate use. This allows decompression of the soles of the shoe. Your shoes should hold up better this way. Running Shoe Test 1. Assess how the shoe fits- should sit flat How Do You Run? If you own a well-used pair of running shoes, check the wear pattern on the soles to help determine your running mechanics. Supination: is marked by wear along the outer edge of your shoe. It is an outward rolling of the foot resulting in insufficient impact reducation at landing. Relatively few runners supinate, but those who do need shoes with plenty of cushioning and flexibility. Neutral: Shows a wear pattern centralized to the ball of the foot and a small portion of the heel. It is the foot s natural inward roll following the heel striking the ground. Neutral alignment helps absorb impact, relieving pressure on knees and joints. It is a normal trait of neutral, biomechanically efficient runners. Pronation: is identified by wear patterns along the inside edge of your shoe, and is an exaggerated form of the foot s natural inward roll. Pronation is a common trait that affects the majority of runners, leaving them at risk of knee pain and injury. Pronators need stability or motion control shoes. One term to describe this position is compensated supinated. Often times this can be corrected by retraing the muscles in your foot call intrinsic muscles, they help build strength. Plantar fasciitis can be a problem with this foot. Myth: If you have flat feet or high arches you need inserts. You may just need strengthening or possibly some foot mobilizations to restore efficient use. Physical therapy can help! 2. Forward/backward rocking-press quick taps on the toe of the shoe. It shouldn t rock from side to side, it should rock forward and backward equally, shouldn t clunk back of heel (this could mean you are at higher risk for an ankle sprain). 3. Toe box-should bend and twist equal side to side. 4. When folding the shoe there should be a U shape or soft curve, not a V shape. 5. There shouldn t be a wedge sticking out from the heel.
We are going to focus on the differences between heel striking and forefoot striking. In heel striking the collision of the heel with the ground generates a significant impact transient, an instantaneous large force. This force sends a shock wave up through the body through the skeletal system. In forefoot striking, the collision of the forefoot with the ground generates a very minimal impact force with no impact transient. Therefore, a runner can avoid experiencing the large impact force by forefoot striking properly. Keep in mind strike is only part of the equation. Core and hip strength up the chain play a large part too. Heel Striking Heel striking leads to a rapid, high impact transient about 1.5 to as much as 3 times your body weight (depending on your speed) within 50 milliseconds of striking the ground. This is equivalent to someone hitting you on the heel with a hammer using 1.5 to as much as 3 times your body weight. These impacts add up, since you strike the grounf almost 1000 times per mile! Think of transient as a word for load Forefoot striking This kind of foot strike produces a very slow rise in force with no distince impact transient. There is essentially no impact transient in a forefoot strike. Researchers have found that even on hard surfaces (a steel force plate) runners who forefoot strike have impact forces that are 7 times lower than runners who heel strike(barefootrunning.fas.harvard.edu). Many running shoes make heel strikes comfortable and less injurious because they slow the rate of loading, reduce the force by about 10% and spread this force out over a greater area of the foot. But, as seen in the graph below they do not elimate the impace transient. How to Change the Rate of Loading 1. The cue of make strike softer reduced load rate by 16-22% - 1/3 of these subjects transitioned to forefoot strike - Other adopted a roll through keeping their heel strike 2. Transitioning to forefoot strike reduced load by 52% 3. Increasing cadence reduced load rate by 18%
Introducing our truecore Class Are you struggling with back pain, bladder incontinence, posture issues or even a weak core? Agape has the class for you! Learn how to build a healthy foundation for stability and strength. We will provide you the right steps to build into functional activity and movement. Trust us you do not want to miss out on this opportunity to feel and perform better! When: Monday s at 5:30pm starting August 7th New session every 6 weeks. Where: Agape Therapy in Cedar Falls How much: $60 for 6 classes Time: 5:30pm Hurry and call us at 319.277.3166 space is limited.