Hundred meters running which is usually done on a soft track differs from 27 kilometre marathon which is carried out on tough asphalt roads. Running on a treadmill differs from running on a track in the woods. Running while exercising or training can differ from running in the races. It is due to this reason that different shoes that suit different surfaces, distances as well performance goals are made by different companies.
Running shoes anatomy
Even though running shoes have become more complex over the decades, they still comprise some fundamental constituents.
The outsole
This is the layer that makes up the shoes under surface part. This layer is usually treaded and can be made from rubber of carbon or any material of that nature. It gives resistance to wears and at the same time enhances traction. It sometimes comprises of a design that is waffled or studded to provide traction on surfaces that are soft.
Mid sole
This is the most vital area when it comes to running shoes. This is because the mid sole is responsible for providing stability as well as cushioning amid the out and upper soles. Ethylene vinyl acetate (EVA) and polyurethane (PU) or mixtures of these two are the materials that are commonly used in making running shoes mid soles. There is a dual-density sole of a much firmer material that is frequently placed on the medial side for purposes of reducing pronation. A variety of manufacturers have come up with different propriety technologies that penetrate the running shoes mid soles. These include gel, plastic materials that are high-tech and air.
Shoes upper part
This part of the shoe encloses the top part of the foot. Most shoes have this part made from leather even though synthetic materials are also used to make this part. Most of these synthetic materials are light and can be easily aerated. The aeration helps cool the heat dissipated inside the shoe. Padding of the upper tongue is important because it helps reduce pressure exerted by the laces at the top of the foot. In many cases the upper part of the back of the running shoe is padded to prevent irritation that might result due to friction between the shoe and the Achilles tendon.
Foot Bridge
This is a hard material found within the mid sole whose work is to increase stability within the running shoes medial side.
Hell counter
This is the strong and rigid cup that is usually placed within the upper part of the running shoe. The heel counter usually encircles the heel. The reason why it is rigid is because it is supposed to control the rear foot motion.
Choice of running shoes
Every runner needs the best protection that can be provided by running shoes. The shoe used for running is supposed to be a shock absorber, a motion controller, flexible and long-lasting. Due to ones biomechanical complexity and complicatedness of the shoes found on the market, it is often advisable for one to go to a store that specializes in running shoes as there would be a veteran to assist one get running shoes that are the best.
Tips on choosing the best running shoes
Runners should do their shopping in the late afternoon because the feet enlarge in the course of the day and will enlarge further while running. One should also put on socks that heshe wear while racing. The weight of the runner, running style and particular foot problems are some of the factors that should be considered while searching for the best shoe.
It can be of great assistance if runner is going to carry at least a pair of old shoes while going to purchase for new ones. This will enable the person selling the shoes identify the runners shoe wear the most and hence assist in choosing the best shoes for the runner.
The choice of running shoes are determined by the runners biomechanics
According to Mechelen (1992, 20), the biomechanics of the runners bodies are different. The gravity force and muscles operate on bones and joints and in the event affect the bodys movement. Other factors that determine the biomechanics of a runner include genetic structure of the skeleton, weight, height, habitual posture and history of injury. Many shoes are made according to the wide range of the working of the human body.
Shoes which address various types of running are shoes for road running, racing flats and trail shoes. Trail shoes have much weight as compared to other running shoes. They have heavy soles like those for a hiking boot. This is to enhance better traction. These shoes usually consist of supported toes to offer protection of the foot from rocks and stumps. Some contain heels that are designed specially to maintain the stability of the foot on tough trails and also avoid injuries of the ankle. Some are waterproof. It is protection and not speed that is given first priority while making trail shoes.
The design of flat racing shoes has a different objective. With these shoes, the need for speed is very important. Due to this, the weight of the shoes is very low as they weigh nearly half or less than the weight of trail shoes. They usually fit in a manner that is much smoother as compared to other running shoes. They offer little protection from stumps and rocks because of their light weight and fitting that is smooth.
Shoes used when running on the road outnumber the other running shoes in a great way. With these shoes the name of the game is compromise also, comfort and protection is paramount. This is due to the recurring jarring of stepping on surfaces that are tough being primary objectives. Every shoe comprises of a number of features, which go hand in hand to try and meet the requirements and wishes of a specific runner. Aspects of design that brings a variation in shoes include durability, aeration, suppleness, quantity of cushioning and location, support of foot positioning and pattern of lacing.
Catalogues, manufacturers as well as owners of retail outlets give a general classification of shoes for road running in three categories. These are control of motion, stability and cushion. The three categories match up to three fundamental ways in which the foot of a runner impacts on a surface and pushes off once more on every strike of the foot normal pronation, less than pronation or more than pronation (Yamashita 2005, 142).
Under neutral pronation, the person running lands on the heels centre and spins via the foot with only a minor motion inwardly, then using all the toes, the weight will be supplied via the front foot. At the same time, more than 70 percent of the force will be concentrated in the foots ball as well as the area of the big toe. The runners more often comprise of arches of the foot that are normal. These runners usually fit well with shoes that are designed basing on stability.
During overpronation, the person running lands on the heels inside or spins quickly to the inside. The person running usually toes off within the foots inside with nearly all the weight concentrating on the foots ball and the area of the big toe. Overpronation mostly occurs within people who have flat feet. These runners who overpronate fits well with shoes that are designed basing on motion control as the shoes usually counter the overpronation. They try to maintain the foot in a position that is neutral for effective distribution of impact force throughout the foot.
During supinationunderpronation, the person running lands on the heels outside and toes off within the foots outside. Runners who underpronate usually comprises of arches that are high. Shoes that are cushioned best fit this kind of runners. The cushioning gives protection while giving ample time to the feet to undertake their motions naturally.
According to Feehery (1986, 74), the strike of the foot is another way of categorizing biomechanics of runner that have an impact on the design of the shoe other than pattern of pronation. Apart from many runners having the tendency to land through the heels and spin via the toes, some runners use their fore foot as well as mid foot during landing. Those who strike with the rear foot fit with shoes that have built-up heels with a sole that is thick behind the shoe. Other designs of shoes consider those who land on the mid foot and fore foot by placing cushioning and support it these places respectively.
The flexibility of shoes is different, because it depends on the magnitude at which a shoe curves during the transition of heel-to-toe. The cushioning of stiffer is put in place to support the heavier runners weight. The aeration of shoes differs. This is the degree at which the upper part of the shoe allows in water and air and dissipates heat out. As with any activity that is outdoor, a person running from outdoor needs being organized with the elements. Shoes that are highly aerated thrive well in hot conditions but they become irrelevant in conditions that are wet and cold.
Shoes for heavy runners
Those runners who are heavy run in their own unique way. Basing on the fact that they weigh more, they thus have a specific running action. This kind of motion is not natural and there fore needs some rectification to prevent injuries that are unnecessary. Lucky enough, there are some running shoes which can assist them.
Many heavy runners have feet that are low arched. These feet are sometimes referred to as flat feet. The signs of an arch in these kinds of feet are little and almost all the bottom part of the foot makes contact with the ground (Waked 1997, 62).
Those who lose weight in the course of running raise their arch up but until is effected a special kind of running shoe is needed. Without suitable shoe for running, the heavier runner will experience injuries which include splints of shin together with other injuries that are brought by shock to the foot.
Heavier runners are fond of overpronating because of feet that are low-arched. Pronation occurs when the feet spins in a rotation manner at the time it lands on the ground. This causes the weight to travel along the fore foot. Heavier runners experience much rotation as compared to lighter runners.
The act of overpronating impacts much strain on the foots ball and its likely to repeat for every stride made and hence accumulate shock on the lower leg. Overpronation is not effective action of running and heavier runners require more efforts to do such a kind of running
As a remedy to these, these heavier runners require running shoes that effectively control the motion. The shoe assists in the rectification of overpronation of the runners who are heavier. Additional support is offered to the runner through the features that are installed in the shoes.
The shoes are designed to be more firm to avoid excessive and unnecessary rotation of the foot and instead establish a natural action of running that is more effective. The soles medial post also limits the amount of rotation. There is hold up to relieve the landing of the foot on the ground and reduce shock both on the legs and feet. Due to these facts, running shoes that control the motion will be of great importance to runners who are heavier.
Shoes for high arched runners
High arched runners have their own unique running shoes. These shoes are particularly designed to help those individuals who have this type of foot to have a natural running action. Due to the shape of their feet they need this to rectify their running trends. Feet that comprise high arches are very slim at the centre. A number of runners can be so high-arched in such a way that the print connection amid the fore foot and the heel is not clear. Even though the running may seem natural, the type of running action brought about by this type of feet needs rectification to avoid injuries (Yeung 2001, 19).
This action of running or gait cannot be avoided by a runner who is high arched and therefore its correction by use of suitable running shoe is needed. The injuries realized from this running action come as a result of shock which is felt at the time the feet lands on the ground.
Pronation occurs when the foot lands on the ground in a rotational manner and the weight trek in the direction of the front. Runners who are high arched lack sufficient rotation thus underpronate. For effective and faster running, correct pronation is very vital. Running under sufficient pronation has a tendency of reducing injuries.
Those runners who underpronate require heavily cushioned shoes for running. These shoes have flexible soles that encourage more rotation. The soles width also enhances more pronation (Taunton 1987, 88).
Is there a best running shoe
Absolutely one cannot assert that there is a best running shoe for anybody. This is because the runners are different (weight, height, gender) there are different brands of running shoes (Nike, adidas, puma, Reebok) and running shoe models differ. There is a challenge that comes in when it comes to matching the elements of varying models and brands to each runners features.
Due to this reason, it is vital to go to shop specialists who can relate these features. If one is familiar and okay with the biomechanics of hisher feet as well as the most appropriate shoe then heshe can do online purchases very comfortably.
Matching a brand or model of a shoe to the runner is the most vital factor and hence should be the first measure taken when searching for a best shoe. In the course of normal running or walking, the ground is first stroke by the outside of the heel. This is the reason why many shoes wear in this area.
The foot then spins inwardly and levels beside longitudinal arch pronation. Through the process of supination, the foot then spins via the ball. The supination assists in making a foot a lever that is rigid to enhance effective propulsion. Several problems associated with ones biomechanics can affect these normal motions.
According Kerwin 2004, 173), a shoe for running can assist in enabling this obvious function and help curb a number of small biomechanical problems which affect these normal movements. A running shoe that is not comfortable can cause more harm to this normal functioning.
In many circumstances, a number of runners who get injuries either pronate (spin in) or supinate (spin out) in excess. Amounts of supination and pronation that are normal are essential for normal functioning, while amounts that are abnormal intensify the risk for getting injured.
Many injuries are brought by Excessive pronation
Pronation that is too much is the most frequent cause of injuries that result from running. A foot that is pronated spins inwardly at an ankle the mid foot then humps inwardly as the longitudinal arch levels. Unstable and flexible feet generally cause overpronation. Therefore these runners need shoes that are designed to effectively control the motion. A shoe that controls the motion is designed to give much support to runners. These shoes are designed by placing, a rigid anti-pronation material inside the mid sole a mid sole of dual density and a strong heel counter.
A foot that is supinated spins outwardly at an ankle and has an arch that is high. Individuals who supinate much have feet that are more firm and have poor shock absorbing capability. Due to this, they require running shoes that were designed with a lot of cushioning. However, the running that are heavily cushioned, tend to lose the aspect of motion control.
The available degree of supination or pronation of one is the one that determines whether one require a normal shoe for running that has minor ability of controlling the motion as well as absorbing the shock or a shoe which was manufactured basing on soft, moderate and serious pronation level with soft, moderate and serious stability or a shoe whose design entirely based on offering soft, moderate and serious supination level with levels of cushioning and shock absorption that are varying.
Durability of running shoes
The durability of running shoes depends directly on the time spent in the shoes. The out sole usually wears out after the mid sole (which is very vital as far as cushioning and stability is concerned) has worn out. After the mid sole has worn out, the stability of the shoe will reduce drastically. The best way to confirm this is look whether the mid sole material is creasing in places where high load is experienced. Also one should be keen with the shoes torsional stability (Hreljac 2004, 63).
Running has become a profit making business in the world today through the races that are usually performed. However, athletes as well as other runners need effective shoes that match their respective types of feet and their biomechanics. Those who overpronate require shoes that control the motion while their colleagues who underpronate require shoes that are heavily cushioned to help them pronate more. On the other hand, those who run with correct pronation also require running shoes. Stability enhanced running shoes are most appropriate for them.
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