RUNNING SHOES And Your Feet FOOTLIFER RUNNING SHOES And Your Feet Add your name to this page and contact information (where red type appears). It’s a good idea to let the audience know how to reach you for follow-up questions and appointments.

Program Overview Shoe design including lasts, soles, heels, materials, uppers and inners Orthotics Socks Running surfaces Warm ups and stretching This is an overall outline of the presentation. At this time, you may also want to mention that you'll answer questions either 1) during the presentation, or 2) at the end of the presentation. You can also refer the audience to the APMA website for a list of shoes that hold the APMA’s Seal of Acceptance.

Lasts/Shoe Shapes For Motion Control buy: For Stability buy: Straight Last Most Rigid Good for those with low arches and straight feet For Stability buy: Shoes with a slight curve to the shape of the shoe Good for those with medium arches For Neutral Feet buy: Curved Last Least Rigid Good for those with high arches The last is the inside shape of the shoe, which is designed around a three-dimensional model. There are three basic shapes that the last might take: straight, curved, or semi-curved. When looking at a shoe from the bottom, a straight last is one that is symmetrical relative to a line drawn from the middle of the heel to the middle of the toe. A curved last curves markedly inward at the insole. The semi-curved last, as you might guess, splits the difference with a slight curve at the insole. A curved last makes for a more comfortable ride for runners with rigid, high arches who need more shock absorption and foot movement. A straight last, on the other hand, has more material at the mid sole, offering added support for runners with low, flexible arches or those who tend to over-pronate. The semi-curved last is good for those with a normal arch and neutral foot motion. The way that the rest of the shoe is attached to the last is also important. The three techniques that are used are called slip lasting, board lasting and partial or combination lasting. In slip lasting, the upper materials of the shoe (the part that fits over the top of your foot) are pulled over the last and glued or stitched directly to the mid sole. In board lasting, however, the upper is attached to the bottom of a flexible board atop the mid sole. Partial or combination lasting uses the board method in the heel and the slip method in the forefoot. The way to tell what construction a shoe uses is to remove the shoe liner: if you see stitching, the shoe is slip-lasted; if you see a board and no stitching, the shoe is board-lasted. The difference is that the board-lasted shoe makes for a more rigid and stable shoe for runners who over- or under-pronate, or who wear orthotics. Slip-lasted shoes are good for those who have rigid feet and need more freedom of motion; it also makes for a lighter shoe. The combination last, of course, provides the benefits of both worlds by providing stability in the heel and flexibility in the forefoot.

Lasts/Shoe Shapes Foot shape and shoe need to match High arch Medium arch Low arch See notes from previous page.

Soles Waffle Bottoms Road Trainers Cross Trainers Small squares across the entire bottom of the shoe Provide excellent grip on dirt, grass, and road surfaces Not designed as road training shoes due to rapid wear, but can serve as racing shoes Road Trainers Broader, more diffuse patterned sole Provides excellent traction on roads/asphalt, but far less traction on dirt and grass Far more durable as a road training shoe Cross Trainers Often combines the waffle and broad banded road trainer sole Provides very good traction on all surfaces (roads, dirt, grass) Very durable, so better for gym workouts and aerobics Soles are the very bottom of the shoe. This is the shoe's first defense against the pounding you put it through -- literally where the rubber meets the road. The important features here are durability and traction. While the outer sole should be durable, be aware that harder soles tend to be heavier and have less cushion than softer ones. Ultimately the exact design of the treads are not terribly important. For all the variety in sole designs, from simple to outrageously complex, most have an equally good grip. The outer sole of a running shoe is the rubber tread component of the bottom of the shoe. Materials vary from high-grade carbon rubber (similar to car tire materials) for maximum durability to a combination of high carbon rubber at the rear of the shoe and a lighter weight rubber under the forefoot to reduce weight and add a softer feel. The running surface has an impact upon the type of outer sole that is preferred for the shoe. The runner who primarily runs on concrete or asphalt may benefit from the durability of the high carbon outer sole. The more elite level of runner who maintains a faster pace and seeks better performance may opt for the softer blown (or low-density) rubber outsole for lighter weight.

Heels Height Standard heel height is approximately 1 ½ inches Can vary from as high as 3/4 inches to 1 inch for training shoes Higher heeled shoes accommodate runners with equinus (lack of ankle joint motion), but can cause low back pain Higher heels shorten stride length and can cause knee and hip pain Lower heels increase the stride length with later heel contact and can induce Achilles tendonitis Minimizing heel heights between racing and training shoes can reduce the incidence of calf cramping and Achilles strain Heel Counter. The stiff material at the back of the shoe is built to resist too much motion in the ankle. If you overpronate, you should look for a rigid heel counter. Give it a squeeze to see how firm it is. At the top of the heel counter is usually a chunk of padding called an ankle collar which is intended to protect and cushion the ankle and the Achilles tendon.

Heels Shape Rounded heel Vertical Heel Angulated Heel Provides a smoother transition from heel to forefoot Causes slightly later heel strike and slightly longer stride length, often causing Achilles tendonitis Vertical Heel Provides a stable heel strike Many training shoes are designing a “lateral landing” surface area to provide a more stable and even wear of the sole’s surface to accommodate the inverted heel contact with the ground Keeps the stride length stable Angulated Heel Makes the shoe a bit longer on the outside of the shoe Provides an earlier heel strike Shortens the stride length and can cause knee and low back pain, or Achilles tendon pain if there is com- pensation for the slightly longer shoe Increased Transverse Heel Wider heel designed to limit excessive pronation and supination Can cause lateral knee pain and hip pain by limiting the runner’s ability to pronate See previous page.

Heels Material High Density Rubber Rubber/Foam Composite Provides good shock absorption with longer wear and durability of heel life Rubber/Foam Composite Provides better shock absorption with less wear and heel durability High Density Rubber and Foam Composite Provides better heel shock absorption and motion control to attempt to limit pronation Air (with encased vinyl) The heel provides a “window” to visualize the air in the heel Provides the subliminal thought of “running on air” Shocks/Springs Four pronged heel to lend the impression of springs providing a great reduction in shock at heel strike One brand of shoe has one large spring to provide cushion and shock absorption at heel strike See previous page.

Shoe Uppers Nylon Leather Most common material Newer models are stretchable and accommodate more foot deformities Leather Still available in many models Can stretch to accommodate foot deformities Natural material (versus man-made) and permits foot to breathe This is the portion of the shoe that covers the top of your foot. The uppers of almost every running shoe are made of nylon or nylon mesh, which is lightweight and breathable and, unlike leather, doesn't stretch when wet. Almost all running shoes have synthetic uppers. 

Inner Soles Plastazote® Foam Rubber Most common inner sole Inexpensive and very light Provides great short-term comfort, but “bottoms out” very quickly Eventually causes greater friction and less shock absorption to the sole of the foot Foam Rubber Becoming more popular in better quality shoes Slightly more expensive for the shoe company to provide Better long-term “memory” (returning to shape between bouts of pressure) than plastazote Midsole: The midsole is where the important stuff happens: the cushioning. Placed between the outersole and the foot bed, it is constructed of different kinds of foam, sometimes sharing space with capsules of air or gel to increase the cushioning. Obviously, the softer the midsole material, the more cushioning and the softer your ride. You can compare midsole softness among different shoes simply by squeezing the midsole with your thumb at both the heel and forefoot -- the greater the indentation, the softer the midsole. Keep in mind, however, that a soft midsole will compress and grow flat faster than a more rigid material. Along with good cushioning, the midsole should also provide good stability and adequate flexibility in the forefoot, around the balls of your feet. These last two features, though, tend to fight each other. A soft midsole allows flexibility at the expense of stability. The key, of course, is to find the right balance for you.

Orthotics/Insoles Orthotics and Insoles are designed to improve foot function, balance and comfort Rigid Strong motion control in subtalar and midfoot joints Minimal shock absorption Examples: Graphite, Polydur/Rhoadur Semi-Rigid Provides dynamic control of the foot Helps guide the foot, providing efficient/moderate control of the muscles and tendons Provides greater shock absorption while maintaining control Examples: Polypropylene shell/sporthotic Flexible Primarily designed for shock absorption Provides less control of muscles and tendons Examples: Leather, rubber butter Since most DPMs have an orthotics lab that they work with, you are welcome here to offer your best advice based on your preferences and experience. You may want to offer suggestions for both custom and pre-fabricated orthotics.

Socks - Design Socks provide protection for the foot (bacterial/fungal) Can wick moisture away from the foot Reduces friction between the foot and the shoe Maintains warmer temperature during cold weather workouts Proper size is important to reduce bunching (which can cause in- creased friction and blisters)

Socks - Materials Synthetic/Acrylic Cotton/Polyester Blend Man-made fabric Good comfort level Excellent wear durability Absorbs moisture well Best wicking of moisture from the foot Cotton/Polyester Blend Combines man-made and natural fabrics Absorbs moisture fairly Fair wicking of moisture of all socks Cotton or Wool (not for runners) Natural fabric Absorbs moisture Poor wicking of moisture from the foot 100% cotton has been shown to have a higher rate of blisters with sweating.  Here you may also want to site examples of materials that makes socks anti-bacterial and anti-fungal Copper (Cupron) and silver (X-static).

Running Surfaces Concrete/Roads Grass/Dirt Outdoor Track Indoor Track All Weather Cinder Indoor Track Treadmill Water Sand Concrete/Macadam/Roads: Poor shock absorption, Usually provides excellent traction. Road surfaces are usually banked to permit water runoff after storms. May aggravate the foot, knee, or hip and may help accommodate a runner with a limb length discrepancy. This surface usually provides predictable terrain (few ruts/holes/rocks). Grass/Dirt: Provides greater shock absorption but usually less traction than a road. Less predictable terrain to run on (increased chance of ruts/holes/rocks). Outdoor track: All Weather Track is usually rubberized to provide greater shock absorption. Offers excellent traction as well as a consistent surface in most weather. Indoor Tracks are usually rubberized to provide greater traction, but are shorter than an outdoor track, causing greater torque on the turns of the track. With indoor tracks, there is a higher incidence of injury due to the increased force on the extremities on the turns (up to eight times the body’s weight in force that must be absorbed). Cinder tracks provide good shock absorption, less traction, however the consistency of this surface is weather dependent. Treadmill: Provides some shock absorption, excellent traction and is the most consistent surface in any weather (if kept indoors). Water: Aquatic training provides an excellent source of cross training while recovering from an injury. Offers the most shock absorption of any surface, but offers the least traction of all surfaces. Greater resistance on all muscle groups. Sand: Provides excellent shock absorption, but less traction than most surfaces depending on the moisture of the sand. Increases the resistance on most muscle groups.

Warm-Up/Stretching Stretching is best done after a short jog to increase body core temperature Important for long, short, or middle distance running Important muscle groups to stretch include: Gastroc/Soleal complex Hamstrings Quadriceps Low back muscles Arms/shoulders 15-18 second intervals of stretch with 5 seconds of rest between each stretch - repeated 10 times is ideal While not specifically about shoes, this slide is a reminder to runners of the importance of stretching.

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