Modern Athlete Magazine Issue 113, December 2018 | Page 35

COACHING
BODY SCIENCE
Custom built
& Tailor made
In an age where runners are spoilt for choice with regards
to running shoes, with manufacturers offering dozens
of variations, what may define the end of this decade is
customisation and individualisation of running shoes.
– BY ERNEST HOBBES
I
n many ways this revolution is already underway, with the fashion-conscious
being able to design their own sneakers by way of colours and materials with the
click of a mouse. Some running shoe manufacturers even allow you to select a
stack height and heel-to-toe drop of your choosing. Although this is predominantly
aesthetic, with limited contributions to performance and injury-prevention, cost
has hampered the advancement of fully tailoring running shoes to individual needs
somewhat, since much work may still be required to be done by hand. However,
automation and 3D printing technology has shattered the ceiling of what was
previously felt to be unfeasible.
Although all fruits are healthy, there are particular fruits which may provide
exceptional benefits to athletes:
1 Bananas: A great source of carbohydrates, which makes them a powerhouse
of fuel for your body and muscles. Choose ripe bananas, which naturally have
a higher sugar content. Bananas are also great sources of potassium and
manganese, which help to replenish electrolytes lost during physical exertion, help
to prevent muscle cramps, increase bone strength and endurance, and may help
to maintain a healthy blood pressure by maintaining the water balance in your
body. Bananas are also an excellent source of vitamin B6, which provides anti-
inflammatory benefits.
2 Cherries: One of the most antioxidant-rich fruits and provides athletes with
One of the key sectors to customising a running shoe lies in the design of the
midsole, especially since this is where most manufacturers boast about the
technology and materials used, and the properties they possess. In the near future,
not only will runners be able to have their midsoles customised with regards to
length and width, but these midsoles will also be designed to provide increased
support where needed, based on force profiles for each runner. Currently the
research and design departments of some manufacturers are able to scan an
athlete’s foot shape and size, record force profiles, analyse running technique,
and in a matter of hours printed a midsole designed to optimally suit the runner’s
needs. In research settings, the athlete would then run through a battery of tests
to determine if or where more improvements in the midsole can be made, and the
process is repeated.
Although to some extent fully customised running shoes may currently only be
available to the very few in the ultra-elite class of runners, it may be of interest to
study the effect these personalised running shoes may have on actual running
performance. Nike’s Breaking 2 project towards the middle of 2017 probably
gave us the best opportunity to determine the effectiveness in controlled “real
world” conditions. Although the event was highly controlled with regards to
terrain, elevation, and course profile, this was not a laboratory test. So what were
the estimated effects on performance of the custom Nike Vaporfly Elite 4%?
Considering the shoes were proposed to improve performance by up to 4%, and
the best performing runners averaged an improvement of 2.5% (most of which
would likely be due to drafting), there may be a droplet of merit to the claim.
Additionally it should be noted that those who are at the absolute pinnacle of
performance are less likely to see significant improvements, while sub-elite and
competitive recreational runners may find greater improvement in performance.
Whether custom-designed running shoes have any bearing on performance and
injury-prevention is difficult to predict, but the future is exciting with possibility. Only
time will tell whether this is just another novelty temporarily capturing our attention,
or if this is the opening salvo of a new revolution.
About the Author:
Ernest is a biomechanical, video, and running gait analyst at the High
Performance Centre (HPC) of the University of Pretoria.
minerals for maintaining overall health, specifically a healthy heart, and can be
enjoyed as a healthy post-workout snack. Also high in vitamin E, reducing free-
radicals, and may improve stamina during exercise.
5 Citrus: Great sources of fibre, calcium, potassium, folate and vitamin B, oranges
also contain a big, healthy dose of vitamin C, which helps to keep the body’s
immune system functioning by supporting white blood cell production. Oranges
also contain hesperidin, a phytochemical that may lower triglyceride and blood
cholesterol levels.
Fruity Tips
•
plenty of health, performance and recovery benefits. Cherries may help to calm
your nervous system, which is great if you have pre-race jitters, while the natural
anti-inflammatory properties offer post-exercise relief to sore muscles. •
•
•
3 Blueberries: Rich in antioxidants and omega 3 fatty acids, which provide your •
body with several ant-inflammatory benefits, blueberries are also a great source of
fibre, vitamin K and vitamin C.
4 Tomatoes: High in vitamin C, potassium, fibre and the best source of lycopene,
a potent antioxidant that may reduce cholesterol levels and reduce the risk of
macular degeneration and certain cancers. An excellent source of vitamins and
Buy fruits that are dried, frozen and canned (in 100% natural juice) as well as
fresh, so that you always have a supply on hand.
Add fruits to green salads, for example grapes or orange segments.
Incorporate fruits in desserts, such as a fruit salad or baked apples.
Add fruit to meat dishes, e.g. apricots and roast chicken, raisins and mince
meat, or pineapple on meat kebabs.
Add fruit to your breakfast, such as a topping on cereal or pancakes, or with
plain low-fat yoghurt.
About the Author:
Esme is a registered dietician in the Johannesburg area.
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