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SHOES

THE RUNNER’S EQUIPMENT

Forget any fashion statement your running shoes might make. The most helpful way to think of running shoes is not as apparel at all but rather as serious, specialized sports equipment.

“Equipment is critical in any sport—skiing, cycling, football. If your equipment gets messed up, you can get hurt,” says Bruce Wilk, running shoe specialist and director of Orthopedic Rehabilitation Specialists in Miami. It’s no different with running. And shoes are the primary—arguably the only—crucial piece of equipment our sport requires.

Running shoes are a safety device and performance enhancer. They hold the secret to security and comfort. They literally provide the foundation of every run. And they should never, ever be an afterthought. “Runners have to make the right choice every time they put shoes on their feet,” Wilk says. “Not only in the store but also as the shoes age.”

VISIT THE RIGHT STORE

When you shop for running shoes, your first stop should be a running specialty store. If there’s one in your town, consider yourself lucky. If the nearest one is an hour or so away, get in the car and drive; it’s worth the trip. To find out if there’s one near you, check out the Runner’s World magazine Web site, www.runnersworld.com.

Running stores carry a wider range of models to choose from than most general sporting goods stores. Even more important, the staff at running specialty stores are usually serious runners with years of experience in the sport who can help you figure out what type of stride you have and what type of shoe will serve you best. They also have the best understanding of the technology that underscores today’s running shoes. These are things “that the average high school kid helping you at the mall can’t do,” says biomechanics expert Christine Epplett, who develops running shoes for New Balance in the Boston area.

You’ll find a few other bonuses at running stores, too. Most running stores will let you take the shoes for a test run outside. They offer a wide range of socks, inserts, and arch supports to try on with the shoes. Some stores even have a treadmill rigged with a video camera that enables the salesperson—and you—to view you running on a television screen. While not exactly scientific, a video can open your eyes to some of your more obvious biomechanics and help point you in the direction of the right type of shoe.

WHAT THE PROS KNOW

WHY RUNNING STORES RULE

Besides having the best selection and sales staff, there’s another reason to visit a running store: Such stores become a community hub of information on the sport. They’ll have fliers for races, coaches, and training groups. They’ll sell the latest accessories, watches, hydration devices, jogging strollers, and more. The folks you meet there will know everything there is to know about running in your town, from the best doctors to visit to the best trails to run. Most running stores host group runs, and some offer seminars that are a terrific source of information. You might pick up tips from a nutritionist or learn self-massage from a professional massage therapist. Plus, you never know who’ll be working behind the counter. Often these stores are owned by former running stars or are staffed by up-and-coming hopefuls in the sport.

HOW RUNNING SHOES WORK

Choosing the right running shoe means choosing the shoe that’s best for your body type and running program. A pair that’s perfect for one runner very well could be exactly the wrong pair for another, which means that what works for your friend or training buddy won’t necessarily work for you. Your goal is to figure out what type of shoe is best for your individual needs.

Before trying to choose the right shoes, it helps to understand what running shoes are designed to do. Running shoes should do the following to some degree or another.

Accomplishing all these things is a complex process. When running, the foot maneuvers through a wide range of motions. The shoe must accommodate the foot throughout the whole cycle from heel strike to toe-off. In addition, each runner’s foot is unique, a singular combination of high or low arch, long or short toes, wide or narrow heel, flexible or rigid ankle, and any number of other factors.

So just because all running shoes cushion and protect in some form or another doesn’t mean any shoe will do. Each running shoe is designed with a particular type of body and stride in mind. The right shoe will minimize your biomechanical abnormalities and allow you to run pain-free; the wrong shoe easily can exacerbate such problems.

Shoes tend to fall into one of the following three categories.

Stability. Stability shoes are designed to control excess pronation, or inward foot rolling. They are also called “motion control” shoes. They feature rigid devices around the heel and arch. They typically are designed in a line that falls straight between the heel and toe, meaning that if you place a ruler down the middle of the sole, the center of the heel and toe fall on a straight line. They might also have other technical features, such as a flared heel, to reduce pronation. The soles of stability shoes should be fairly rigid. That means they shouldn’t torque much from side to side if you twist them, and they shouldn’t give much if you try to bend them.

Cushioning. Cushioning shoes offer maximum shock absorption and are intended for supinators and underpronators. Cushioning shoes don’t have stability devices to control excess pronation, since they’re designed to maximize the foot’s ability to flex. These shoes absorb shock with a more yielding construction (typically curved between the toes and heel) and softer materials with more give. The midsole and overall construction of a cushioning shoe is generally quite flexible: You will likely be able to twist it in your hand from side to side and bend the toe up toward the heel.

Combination or neutral. These shoes feature some motion control but not as much as a stability shoe. They are somewhat flexible and offer a moderate degree of cushioning and shock absorption. Biomechanically efficient runners with no major history of injury are the best candidates for combination shoes.

This category breakdown is crucial for runners to understand. If you need pronation control but choose a cushioning shoe, you’ll allow torque to multiply as your foot rolls unchecked through each landing. If you require cushioning but mistakenly choose a stability shoe, you will exacerbate your already rigid foot strike and the ensuing impact forces. In short, this distinction can make or break an injury. The key is knowing which category is best for you and finding the best fit within that category for your foot.

SHOE TALK

A lot of technical talk is bandied about when discussing shoes. Here are definitions for some of the terms you’ll run across in this chapter and in the store.

Pronation. The inward rolling motion the foot makes in the course of a footstep. In a normal foot strike, a runner lands on the outside of the back of the heel. The foot then rolls forward and inward until push-off occurs, typically from just inside the center of the forefoot. Pronation is natural and necessary: The sequence of movement from heel to toe distributes shock and prepares the foot for proper takeoff. However, excessive pronation—sometimes called hyper-pronation or overpronation—can create problems. When a runner pronates excessively, the foot rolls in too much, and several areas can become strained. Injury can result, including aggravation to the plantar fascia, Achilles tendon, and knee.

Supination. An outward rolling of the foot during the foot strike. It is much less common than overpronation. Supinators tend to have high, firm arches and rigid feet. The lack of pronation during foot strike can lead to pain and injury for supinators, because impact forces are not being absorbed well. Think of it as the difference between rolling with a fall and absorbing the shock of a fall suddenly.

Outsole. The outsole is the bottom layer of the shoe, the part that makes contact with the ground. It is designed with durability and traction in mind and might also house or be layered with components designed to make the shoe more stable.

Midsole. The midsole is the layer between the outsole and the upper body of the shoe. It provides most of the cushioning and, depending on the material, can also provide stability.

Upper. The upper is the portion of the shoe that wraps around the foot and laces on top. Typically created of a combination of leather and synthetic materials, the upper also provides important structural support.

Last. The last, or mold that the shoe is created on, determines the overall fit of the shoe—whether it conforms well to your foot or feels too wide or too narrow. When it comes to shape, shoe lasts vary among manufacturers and also among different models from the same brand. The last also refers to the type of construction inside a shoe: A slip last is sewn together moccasin-style at the bottom, offering flexibility; a board last is firmer and provides greater stability. Some shoes feature board lasting that covers the back portion of the shoe, from the heel to the midfoot; this is sometimes known as a combination last, and it offers a medium range of stability.

SHOE CONSTRUCTION

A slip last (left) offers flexibility; a board last (middle) provides greater stability; a combination last (right) provides both.

LAST SHAPES

Stability shoes (left) have a straight last and provide support for overpronators. Cushioning shoes (right) use a curved last offering maximum shock absorption for underpronators.

HOW TO CHOOSE YOUR SHOES

Now you’re ready to focus on finding the best model of shoe for you. Several factors should go into your choice. These are the pri-mary ones.

Degree of pronation. Runners who pronate excessively should choose a stability shoe. Runners with more rigid feet who underpronate need a cushioning shoe. Efficient runners with no obvious biomechanical abnormalities should choose a combination shoe.

How do you know if you overpronate or underpronate? This is where a visit to a running specialty store helps, since the staff can examine your running style and help you make that determination. But if you’re on your own, you can still make an educated decision by using the Wet Footprint Test, which will tell you if you have flat feet or high arches. Flat feet tend to overpronate, since the arch collapses upon contact with the ground, allowing the foot to roll inward.

THE WET FOOTPRINT TEST

When the forefoot and heel are separated, you have a rigid foot that requires cushioning (left). When the forefoot and heel are connected and most of the arch area leaves an imprint, you have a flexible foot that pronates and requires stability (middle). When the forefoot and heel are connected by a thin slice of arch, the foot is normal and can run in combination shoes (right).

This test isn’t infallible but should give you an idea which category you fall into. Here’s how to do it: Wet your feet in a bath or tub of water. Then step on a dark towel or flat rug and take a full step, letting your feet go through their natural range of motion. Examine the footprints left behind.

Or a friend can watch you from behind as you first walk and then run. The more your foot visibly collapses inward after it strikes the ground, the greater your degree of pronation. Your friend can also watch to see if your toes point out, also typically a sign of overpronation.

Body weight. The heavier the runner, the sturdier and beefier the shoe should be. Heavy runners experience greater forces of impact, requiring more of whatever it is they need: more stability or more cushioning, depending on their foot strike. They will break down less durable, lightweight shoes quickly.

Lighter runners can get away with a lighter shoe. Smaller impact forces mean they don’t break shoes down as quickly. Some heavy shoes can be overkill for a light runner, not allowing enough of the foot’s natural motion to occur.

Running program. Generally speaking, the more miles you run, the more technical a shoe you need. Only super-efficient runners with no biomechanical difficulties can get away with a pared-down shoe when they’re running high mileage.

Based on these criteria, you should now have an idea of whether you require a stability shoe or a cushioning shoe and whether you need a heavy-duty, technical shoe or a lighter, simpler shoe.

TRAIL SHOES

Trail shoes are a relatively new breed of shoe. Designed to perform off-road in a variety of conditions, they generally have a grippier tread, a more durable upper, a protective toe bumper, a sturdier midsole through which rocks can’t be felt, and a lower overall profile (meaning they are built closer to the ground, which helps to prevent ankle twists) than road-running shoes. Beyond this, they fall into one of the three aforementioned categories: stability, cushioning, or combination.

When choosing a trail shoe, follow the same rules as for road-running shoes. Overpronators should look for a trail shoe with stability features. And while trail shoes in general have firmer construction than road shoes, underpronators still can find trail shoes with a greater degree of cushioning.

As they have evolved from the fringes of the sport, trail shoes have become increasingly specialized so that you also can match your shoe choice to the type of terrain you run. For example, if you’ll be skipping from rock to rock in the mountains, look for the stickiest rubber outsole you can find. If your runs will include river crossings, choose a model that is waterproof or allows moisture to drain from the shoe. Finally, if you’ll be using the shoes for a mix of road and trail, look for a model that provides adequate cushioning and does not have an excessive tread profile.

IF THE SHOE FITS . . .

Once you’ve determined the general category of shoe you should be looking at, the next step is to narrow down your choices to the best one or two, and that will depend on fit.

Fit is a highly personal matter of preference. I’m always amazed at the number of runners who ask other runners which shoe they wear and recommend, as if that seal of approval means the shoe would be right for anyone. That’s not how it works.

To find the shoe that fits you best, first try on numerous pairs. Grab a model (within the proper category—stability, cushioning, or neutral) from each of the major manufacturers. Forget the latest ad campaign that caught your eye. You’re looking for the brand that fits your foot best. Give them all a try.

Each manufacturer’s shoes will fit differently because each crafts its shoes on uniquely devised lasts. Some manufacturers are known for fitting narrow feet better—Nike and Asics, for example—some for having wider toe boxes—Saucony and Adidas. Also, New Balance is widely praised as a pioneer in offering its shoes in variable widths; now several manufacturers have followed suit.

Most of the major running shoe manufacturers design men’s and women’s shoes on gender-specific lasts, with the women’s shoes featuring narrower heels and a longer, slimmer toe box than men’s. A few women with wide feet do prefer men’s models, but most feel more comfortable in women’s shoes.

Once you’ve chosen half a dozen shoes that fall into your general cushioning or stability category, it’s time to try them on. Remember to wear your running socks and leave your street-shoe socks at home. Sock thickness can change the size and fit of shoe you require. Once the shoes are on your feet, try jogging in the store to get a real sense of fit. Or better yet, get off the carpet and go outside and run a bit if the store allows it.

Keep in mind that running shoes do not need to be “broken in.” If they are tight and uncomfortable at the outset, they will not get better with time, and they are the wrong shoe for you. Running shoes should feel completely appropriate from the start. The shoe that fits should offer:

Minimal slipping. Your heel should not rise out of the shoe when you walk or run. If the shoe slips excessively, that motion can lead to blisters. The midfoot should fit snugly but not too tight. Check to see that the lacing system enables you to get the fit you want.

Extra length. When you run downhill, your foot shifts forward slightly, moving your toes farther toward the front. So even if the shoe feels fine on a flat surface, you need about half an inch between your toes and the front of the shoe.

No rubbing. Make sure the shoe does not rise too high in the ankle area. You should not feel anything rubbing on your ankle bones or Achilles tendon. There should be no tight spots anywhere on the shoe or any sharp or wrinkled material jabbing you.

Once you’ve found one or two manufacturers whose shape feels right to you, you can focus on choosing more specifically from the range of models. Try on an additional shoe or two from your chosen category. Most manufacturers, for example, make a variety of stability and cushioning shoes: some for lighter runners, some for heavier; some for high-mileage competitors and some for recreational runners.

In the end, a lot comes down to trial and error. You can do all your homework and try on many models in the store, but there’s nothing like experience to teach you what shoe works best. The longer you’ve been running, the greater a sense you’ll acquire for what works for you and what doesn’t.

If you buy a shoe and you realize after a few runs that it’s clearly wrong—it hurts to run in or your knees or feet have suddenly started hurting—return to the store and try to exchange it. Most reputable running stores will allow you to return shoes you’ve worn.

Sometimes shoe problems won’t be so clear-cut, but you’ll notice pain or injury starting after a month or two. “It all comes down to trying the shoes out on the run,” Epplett says. If this happens to you, it’s a wise investment to cut your losses and try a new and different pair of shoes. After your first few purchases, you’ll be better attuned to what works and what doesn’t and more likely to make the right choice for your needs.

A WORD ABOUT RACING SHOES

Light, streamlined, glovelike in fit, racing shoes can make every runner feel like a champion on the starting line. But when the gun goes off, are those shoes serving you well?

For a runner used to the solid, supportive ride of a Cadillac on his feet, flighty little sports-car shoes offer scant protection and should be approached with caution.

Racing shoes run the gamut from extremely lightweight slippers that provide zero support to beefier models that can serve as lightweight trainers. It’s very important to match your model of racing shoe not only to your body type but also to the race and speed you’ll be running.

Generally speaking, the longer the race, the sturdier a shoe you’ll need. Also, the heavier you are and the more biomechanical inefficiencies you have, the more support and/or cushioning you’ll need in your racing shoe.

In other words, the same rules apply to racing shoes as to training shoes. Don’t make the mistake of throwing the rules out the window when it comes to competition. If you’re a recreational runner and put on some featherweight racers for your marathon, you’re just begging for an injury. Twenty-six miles allows plenty oftime for injury to occur. Even shorter races can cause trouble, especially if you’re used to more support and cushioning.

Here are some rules of thumb for choosing racing shoes.

WHEN TO REPLACE YOUR SHOES

You should always replace your shoes after an injury to ensure maximum support as you heal. And whenever your training changes dramatically—you increase your mileage in preparation for a race, you end a long cycle of high mileage—you need new shoes.

As your shoes accumulate miles, they wear out on their own—midsoles compress, outsoles erode, uppers deteriorate. When this happens, shoes lose their protective ability. The materials that provide cushioning and support lose their integrity. They no longer absorb shock. They collapse rather than control. At this point, the compromised shoe is unable to do its job.

Shoes should be replaced before they wear out. But how do you know when a shoe is past its prime? There’s no preset expiration date for shoes, especially since individual runners put wear on their shoes differently. “It will be very different for a female of 100 pounds versus a male of 250 pounds,” shoe developer Epplett says.

Generally speaking, a shoe’s life lasts somewhere between 300 and 500 miles. But this is just a guideline, experts caution. Here are some additional ways to gauge whether your shoes are past their prime.

Aching legs. Sometimes it’s hard to tell when shoes are worn out. The only clue might be a vague achiness in your feet or legs, especially if you haven’t changed your training, or a sense that you’re feeling the ground under your feet a bit too much. If this is the case, but you’re not sure it’s because of your shoes, Epplett recommends purchasing a new pair of shoes and running in them. If you can feel an immediate, obvious relief in your feet and legs, then it’s time to toss the old pair. In fact, some runners intentionally alternate between new and old shoes from day to day. This way, they retain their perception of what a fresh pair of shoes should feel like and are more likely to notice when the older pair is worn out.

Visible wear and tear. If the outsole is worn down to the midsole or the midsole is puckered and compressed, it means the shoes are clearly past their prime.

The shoe pitches. Shoes that no longer stand straight up and down have lost their structural integrity and are not able to protect you in the proper manner. Whether they pitch to the inside or the outside, it’s time for them to go.

THE DO’S AND DON’TS OF SHOE CARE
DO...
DON’T . . .
THE LITTLE THINGS THAT COUNT

It’s not just having the right running shoe that counts. How you wear your shoes and take care of your feet otherwise is also important. The following details can help keep you healthy and running comfortably.

Alternate between shoes. Take a tip from the pros and tailor your shoes to different workouts. Consider getting a pair of trail shoes for your trail runs, a beefier pair of shoes for your easy runs when speed is not important and comfort is key, and a lighter pair of shoes for racing and faster training days such as tempo runs and track workouts. Competitive runners are notorious for having a closet, even a garage, full of running shoes. While you don’t need to go that far, alternating between two or three pairs is a good idea for any devoted runner.

Switching shoes on a regular basis accomplishes a few things. First, you allow your shoes to “recover” between uses, which means the midsole will not compress and deteriorate as rapidly. Second, you don’t exacerbate minor pressure points that might be developing with any one particular pair of shoes. Third, in each different pair of shoes, your foot will land in a slightly different way, thus minimizing one of the causes of overuse injury—repeating the exact same motion over and over again. Even the slight change in foot placement you’ll experience in a different pair of shoes is enough to rest your feet somewhat.

Don’t wear new shoes on race day. New runners and racers typically make this mistake with the best of intentions. They think: “I want the best of all circumstances for my race, so I’ll get some brand-new shoes.”

The problem is that when you wear new shoes in a race situation, you haven’t had a chance to test the shoes to determine if they are comfortable and appropriate for the speed and distance you’ll be running. If they are not comfortable and you’re in the middle of a race, chances are you’ll continue to run in your less-than-optimal footwear. If you were just running a workout, you’d be more likely to stop and walk, intelligently cutting your losses.

In the span of a short race, blisters and pressure spots can easily develop in new shoes. In longer races, more serious issues also can arise if the shoe lacks adequate cushioning or motion control—one long race in the wrong shoes can actually mean the start of an injury.

What you really want for your race is “almost-new” shoes. Buy the shoes you wish to wear on race day several weeks ahead of time. First wear them on a few training runs of easy distance and then wear them at least once or twice for a faster workout such as a tempo run that will approximate race conditions. Use these runs to figure out if the shoes are comfortable and what socks you’ll prefer to wear with them on race day.

WHAT YOU CAN DO

Visit a running store. You get more knowledgeable service and a better selection of shoes, meaning you’re more likely to find the best shoe for your needs.

Educate yourself about your foot type. The more you understand your foot, body, and stride type, the better you’ll be able to determine if you’re in appropriate shoes. This chapter provides a good overview to start with.

Invest in yourself. Be willing to buy good-quality shoes; remember, they’re the only equipment you really need. Replace your shoes when they’re worn out. Eking out extra miles on worn-out shoes can lead to injury.

Consider buying different shoes. Don’t blindly buy the same model year after year. This might work for a while, but over time, the same shoe might not work so well for you. For one thing, manufacturers typically make changes to shoes each year—sometimes subtle, sometimes more radical. Beyond that, your own needs change with time. With age or weight gain, you might require a shoe with greater cushioning or more stability. After recuperating from an injury, you might find you have different requirements from a shoe.

If your old favorite doesn’t feel as good as it used to, try on some different models from your favorite manufacturer or even experiment by revisiting some brands you’d sworn off—there’s a chance that they’ve changed.

Wear comfortable street shoes. Since street shoes are what we wear most of the day, they are almost as important to a runner as running shoes. Granted, everyday shoes are not subjected to the same stresses and impact of running, but because we spend so many hours in them, they can exacerbate foot problems. Women especially are guilty of wearing flimsy footwear with no support and little cushioning.

When choosing your everyday shoes, look for adequate arch support and cushioning. Women should make sure the toe box has plenty of room, so that it is not squeezing the front of the foot into a pinched position. High heels are fine now and then, but avoid them on a daily basis, if possible. High heels shorten the Achilles tendon and place tremendous stress on the forefoot. These days, healthy, comfortable, and, yes, stylish alternatives exist, with slightly lower heels and better cushioning.