Running Shoe

8/8/2019 Running Shoe

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Selecting theProper Running Shoe

Zamzul Khairi B. Zulkifli

Sport Science Level 3 Course

MSN Bukit Jalil

30th November 2010


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OBJECTIVE

To have basic understandings of: the anatomy of the foot

the biomechanics of running

the types of running shoe

To be able to select the correct running shoe

To be able to maintain running shoe

To avoid injuries


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Anatomy of the Feet


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Selecting the Proper Running Shoe

CRITERIA

BIOMECHANICS SHOE SIZETERRAIN &

ENVIRONMENT


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Biomechanics of Running(Foot Motion Characteristics)

Gait Cycle

Swing

The movement of the leg while the foot is in the air

Stance

Foot-Strike (3 phases of Stance)

Impact Phase (heel-strike)

Support Phase (mid-stance)

Propulsion Phase (toe-off)


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Biomechanics of Running(Foot Strike)

The heel makes

contact with the

running surface

Transition period from

heel to toe.

The foot supportsbodyweight

The arch elongates to

maintain proper support

and allow pronation

The forefoot makes

contact with the

running surface The arch stiffens

The foot leaves the

ground

Impact Phase Support Phase Propulsion Phase


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Biomechanics of Running(Foot Analysis)

PRONATION

refers to the inward roll of the foot during normalmotion and occurs as the outer edge of the heel

strikes the ground and the foot rolls inward and

flattens out


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Biomechanics of Running(Foot Analysis)

Excessive rolling out

of the foot during foot

strike

Excessive inward

rolling of the foot

during foot strike

Slight inward rolling of

the foot during foot

strike


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Biomechanics of Running(Wet Foot Print Test)

Wet Footprint Test

Wet your feet and stand on a piece of cardboard. This will result a

silhouette of your feet. (Weight Bearing)

Compare with diagram below.

Repeat the same process but this time while sitting down. (Non-Weight Bearing)

Analyze the footprints surface area (standing and seated).

IF Standing footprint > Seated footprint

THEN some kind of pronation control is needed


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Biomechanics of Running(Outsole WearTest)


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Biomechanics of Running(Relationship Between Arch Type with Pronation)


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Biomechanics of Running(Type of shoe)

SUPINATION

A cushioned (or

'neutral') shoe with

plenty of flexibility toencourage foot

motion. Avoid stiffer

stability shoes, which

will reduce foot

mobility.

NEUTRAL

A shoe with a blend of

cushioning and

moderate support.

OVER PRONATION

A high stability shoe

with a firm midsole

and support thatreduces the degree of

pronation.

Occasionally a motion

control shoe if

excessive but avoidhighly cushioned,

highly curved shoes,

which will lack

stability.


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Shoe Sizing

Measuring the foot

Find a hard surface flat floor

Place heel against the wall

Measure the length of foot by marking at the longest toeCompare with the following measurement chart


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Shoe Sizing

Foot in inches Foot in centimeters US Women's Size US Men's Size

8 11/16 22.07 5 -

8 13/16 22.38 5.5 -

9 22.86 6 -

9 3/16 23.34 6.5 -

9 5/16 23.65 7 6

9 1/2 24.13 7.5 6.5

9 11/16 24.61 8 7

9 13/16 24.92 8.5 7.5

10 25.4 9 8

10 3/16 25.88 9.5 8.5

10 5/16 26.19 10 9

10 1/2 26.67 10.5 9.5

10 11/16 27.15 11 10

10 13/16 27.46 11.5 10.5

11 27.94 12 11

11 3/16 28.42 - 11.5

11 5/16 28.73 13 12

11 1/2 29.21 - 12.5

11 11/16 29.69 - 13

12 30.48 - 14

12 5/16 31.27 - 15

12 13/16 32.23 - 16

13 33.02 - 17


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Running Terrain and Environment

Terrain

Synthetic Track

Road

Trail & Off Road

Combination

Environment

Wet

Dry

Road

Trail & Off Road All Terrain


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Running Shoe Maintenance

Do not soak and/or wash using detergent.

Wash away excessive mud/dirt by using running water

Do not dry using hair dryer or heater

Remove insoles when drying shoes

When the shoe is dry and ready for storage, stuff the toe of the shoes

with crumpled newspaper


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Running Injuries

Foot Injury

Plantar Fasciitis refers to a

painful inflammatory processof the plantar fascia.

.

Foot Injury

Arch Pain refers tooveruse of the

ligaments


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Running Injuries

Ankle Injury

Ankle Sprain occurs when the ankle rolls

outward and the foot turns inward. It

results in stretching and tearing of the

ligaments on the outside of the ankle.


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Conclusion

1. Selecting the proper running shoe requires :

a. To understand the foot motion characteristics

i. Gait Cycle

ii. Pronation

iii. Sizing

b. To know the type of terrain & environment during the run

i. Wet or Dry Weather

ii. Synthetic Track

iii. Roadiv. Trail & Off Road

v. Combination


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Conclusion

2. Proper Running shoes can avoid injuries.

3. Running shoes should be maintained


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Running Shoe

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