1. Choosing the Correct Shoe

3. Anatomy of an Athletic Shoe

4. Anatomy of an Athletic Shoe
Upper
– The part of the shoe above the midsole that
wraps around and over the top of the foot.
– Nylon mesh
– Light weight
– Durable
– Water Resistant.
mesh

5. Anatomy of an Athletic Shoe
• Midsole (one of MOST IMPORTANT)
– The cushioning layer of material between the
upper and the outsole
– 1st to wear out/minimal visual cues
– 45% loss shock absorption after 500 miles midsole
– Compression molded EVA, polyurethane
or a combination of the two
– Shoes may offer air, gel, or some
other liquid
to increase the shoes cushioning ability. midsole

6. Anatomy of an Athletic Shoe
Outsole
– Strikes the ground
– Provides traction and durability
– Carbon rubber and blown
rubber are two common
materials used
– Typical designs include nubs,
ripples, waffles, and flex grooves
(which can increase flexibility
and decrease weight).

7. Anatomy of an Athletic Shoe
• Insole (sockliner)
– The soft removable liner that fits snugly into
the shoe above the midsole
• Heel counter
– A firm cup that is encased in the upper and
surrounds the heel
– This part controls rear foot motion
– Increases absorption on heel strike by 19%.
Heel counter

8. Anatomy of an Athletic Shoe
Heel notch
– Slight depression on the heel of the upper
– Function: heel notch
• Improves fit
• Prevents irritation along the
Achilles' tendon
• Tongue:
– Should be well padded
– Not interfere with flexion of foot. tongue

9. Anatomy of an Athletic Shoe
Lacing system:
– Secure across the midfoot
Toe box:
– Provide sufficient room for toe clearance
– ½” RULE for upper and end.
lacing
Toe box

10. Anatomy of an Athletic Shoe
Lasts shapes
– Straight:
• Best for flat feet
– Curved:
• Best for high arched
• 8 degree
– Semi-curved:
• Best for normal feet.
Lasts shapes
– Straight:
• Best for flat feet
– Curved:
• Best for high arched
• 8 degree
– Semi-curved:
• Best for normal feet.
Lasts shapes
– Straight:
• Best for flat feet
– Curved:
• Best for high arched
• 8 degree
– Semi-curved:
• Best for normal feet.
Straight semi-curved curved

11. Buying Shoes Things that should be considered before buying a shoe
– Type of foot
– Degree of pronation
– Type of arch
– Body weight
– Environmental considerations.

12. Types of shoes Cushioned • Motion control • Stability • Trail
• Racing.

13. Stability

14. Stability

15. Motion Control

16. Motion Control

17. Cushion

18. Cushion

19. Trail

20. Types of Feet Floppy feet Rigid feet Normal feet
This person would benefit from a motion
control shoe
Rigid feet
This person would benefit from a cushion
shoe so that they can avoid injuries
Normal feet
This person can benefit from a properly stable
and cushioned shoe.

21. Degrees of Movement • There are two types of movement the
foot makes in relation to running
– Pronation
– Supination
• Pronation refers to the inward rotation of the
top of the foot after it makes contact with the
ground
• Supination refers to the outward rotation of
the foot as it “toes off.”

22. Overpronator The shoe will lean excessively inward • Recommendations:
– Firm, multi-density midsole
– External motion control device
– Straight or slightly curved shape.

23. Underpronator The shoe will lean excessively toward the outside
Recommendations:
– Highly cushioned
– Curved shape
– Slip lasted construction.

24. Normal Pronation The shoe will a have a generally straight wear
• Recommendations:
– Fairly easy to find a shoe that fits this foot.

27. Types of Arches It is also important to understand the
different types of arches that a foot may
have a way of finding out what type of arch a
person has is the “wet test.”

28. Low Arch “Wet test” reveals a full imprint
These people tend to overpronate as well
• Recommend:
– A shoe with a more straight shape.

29. High Arch “Wet test” will reveal a very small footprint.
• These people tend to have a more rigid foot as well
• Recommend:
– Midsole cushion
– Curved shape.

30. Normal Arch “Wet test” will reveal normal foot shape • Recommend:
– This person can wear a
variety of shoes from
slight to curved.

31. Environmental Considerations
Asphalt Surfaces
– Shoes with midsole shock absorption
– Outsole durability:
• Carbon-rubber: last longer
• Blown rubber.

32. Environmental Considerations
Tracks (all weather rubberized)
– Can get by with less cushioning than when running on asphalt or concrete
– Need more motion control due to the turns that you encounter while on a track.

33. Environmental Considerations
Trail
– Same as track for cushioning
– Should look for a shoe with more all around support
– Should offer a more durable upper and outsole
– Typically have a more off-road traction sole
– Many trail specific shoes tend to be heavier than their road counterparts

34. Purchase Tips Most important thing is:
– FIT!!!!!
It has to fit properly to work properly
Expect to pay $40-$110 for a good pair of shoes
• Look for shoes later in the day when your feet
are at their widest and longest
If you wear orthotics bring them with you when
trying shoes on
Try and wear the socks that you typically run in
with you when trying on shoes

35. Purchase Tips Buy a shoe that is going to meet your training needs
Know what type of foot you have so you
can narrow your choices down
The “coolest” looking shoe
Lie them on flat surface

36. Purchase Tips Try both shoes on to ensure proper fit of:
– Width
– Length
– Heel cup
• “Breaking In” shoes?
• First run on treadmill.

37. Shoe Care Wear your running shoes exclusively for running.
Don’t "kick-off" your shoes by scraping the
heel off of one foot with the toes of the
other. This may lead to early "breakdown"
of the heel counter.

38. Shoe Care
Follow the cleaning instructions as provided by the manufacturer. If no instructions are provided, consider the following tips:
- Do not machine wash, dry clean or tumble
dry your shoes.
- Wash them using a soft brush, mild detergent and water. Allow them to air dry.

39. Shoe Care
Intense heat exposure for extended periods of time breaks down the outsole
Wet shoes will significantly lower the
shock absorption of the shoe.

40. Shoe Replacement Every 6 to 9 months • Every 400 to 600 miles
• Fig 1 shoes are 9 months old with 400
miles
• Fig 2 shoes are 18 months old!

42. Thank You for Your Attention
Good Luck and it’s great to see everyone running and helping people at the same time.