Shoes 101

As we head into the spring running and racing season, it is time to “tune-up” or replace your most important piece of equipment…your footwear.

One of the biggest faults runners have is not replacing their running shoes often enough.  Depending on weight, heights, and mileage a running show may have to be replaced as often as every 4-5 months.  Shoes will breakdown more quickly for the heavier runner.  The midsole will compress and the sole will usually show more wear.  One must remember that the body must absorb up three to five times the body weight.  Therefore if you weight 180lbs (82 kg) your body will have to absorb up to approximately 900 lbs (409 kg) of shock.  What your shoe doesn’t absorb your foot has to, what your foot doesn’t absorb your ankle must, etc., up the kinetic chain to your back.  So it is very important to maintain your shoes.

The fit of the shoes is one of the most important factors when buying a shoe.  Runners are notorious for fitting their shoes too tight and short.  This is one of the leading causes for “black toe”.  When running, your shoe will hit the ground and virtually “stick” to the ground while the foot continues to slide forward.  This causes your toes to bang into the end of the shoe resulting in hemorrhaging under the toe nails.  The same holds true for downhill running.

The proper fit for a shoe would have approximately 1 cm from the end of the longest toe to the end of the shoe.  This will allow for your foot to slide slightly when running.  Your running shoe specialist should always check the length of your shoe.  A quick self check is to have someone trace the outline of your foot while standing.  Remove the insole of the shoe and place it over the tracing of your foot to compare foot shape to shoe shape.  Your foot rracing should be almost contained within the insole of the shoe especially at the ball of the foot.  If it is not than many foot discomforts may result, such as Metatarsalgia, Neuromas, or corns.

Tips for Buying Shoes:

Removable Insole:  Replacing the insole in your shoe often will help maintain some of the shock absorption.  Buying an extra insole when purchasing your shoes and alternating them may also help prevent some skin problems, like athletes foot.  This will allow the insole to dry out and can help in the control of foot odour.

Proper Heel Counter:  The heel counter is the hard piece in the back of the shoe.  It is designed to control side to side motion of the heel.  It is imperative the heel fit snugly as this will reduce the risk of blistering and other foot problems.  You can quickly check the effectiveness of the shoes counter by pinching it together.  A heel counter that doesn’t collapse inward easily will provide good motion control.

Bend Test: The bend test will test the flexibility of the forefoot of the shoe.  Hold the shoe in both hands at opposite ends and bring your hands together.  The shoe will bend and hopefully it will be at the ball of the foot.  If it does not that the shoe may cause some excessive pressure on the ball or on the top of the foot.

These are just a few hints when selecting proper running shoes.  Consulting a Canadian Certified Pedorthist for a biomechanical examination can help ensure you are getting the right type of shoe.