| SHOE GUIDE
A QUICK GUIDE TO RUNNING SHOES
Whatever distance you are running , whether you ’ re a beginner or an ultra runner , you need to strap the right soes to your feet , with the perfect fit and the correct support for your feet . So , if you ’ re new to running shoes and need to understand the different types of shoes out there , read on ! – BY SEAN FALCONER
There are few things as off-putting during a race or training run as trying to move forwards in the wrong shoes . They literally affect every step you take , and a poor fit or the wrong biomechanical type of shoe can quickly ruin a run , leading to fatigue and poor form , or worse , cause you an injury . So , to save yourself that discomfort , or pain , it pays to know what to look for when buying your running shoes .
NEUTRAL SHOES
A neutral gait describes a foot strike
1 that begins at the outer heel , then
transitions naturally through the roll forward of the foot to the toe push-off without an over-rotation inwards , caused by the arch area collapsing inwards . Runners with this gait type are considered the lucky ones , as they do not need shoes that prevent the natural roll of their feet inwards , and thus they often avoid the common over-use injuries that over-pronation can cause , notably in the knees .
All running shoe manufacturers make several models to accommodate this gait type , and they are often referred to as neutral cushioned shoes . Take note that all running shoes are cushioned , so neutral is the important word here . If you have a very stiff or motionless gait , you will likely find a neutral shoe to be the most comfortable and natural feeling . Neutral shoes are also the most appropriate for runners who supinate , or roll to the outside , but this is actually a quite rare gait type .
STABILITY SHOE
This type of shoe is recommended for
2 mild to moderate over-pronators . Keep in mind that pronation is natural , and is essential for your feet and legs to handle the impact of running , but over-pronation means your feet roll a bit too far inwards , which can cause you pain and discomfort , especially when you start running longer distances .
Stability shoes usually feature an anti-pronation medial post , which means a section of slightly more firm midsole material on the inner side of the heel area , which is often a different colour so that you can see where it is positioned . This post is designed to slow the inward roll of your feet , not stop pronation altogether . All major running shoe companies are constantly tweaking this category of shoe and bring out one or more models each year .
MOTION CONTROL SHOES
This type of shoe is recommended
3 for runners with severe pronation in their feet . Again , while pronation is essential for us to be able to run , too much of a good thing can be a bad thing in this case . Over-pronators have a lot of motion in their arch / ankle area during each foot-strike , often causing a severe collapsing of the arch immediately after the heel strikes the ground . The foot thus requires considerable anti-pronation support on the medial side to combat this , and the medial post in motion control shoes is often a considerable wedge of the midsole . This ensures that the rate and degree of pronation are kept in check .
LIGHTWEIGHT SHOES
These shoes are usually neutral and
4 the name aptly describes their main
feature : Less weight so that you can run faster , by carrying slightly less weight on your feet . They make great racing shoes , as they are lighter but still well cushioned ( more so than outand-out racing shoes , known as Racing Flats ).
TRAIL SHOES
Off-road running often requires shoes
5 with outsoles that provide more grip and traction on rougher , wetter or muddier surfaces , so trail shoes have aggressively lugged outsoles . This means they have prominent lugs of rubber that are shaped and positioned to provide maximum grip , whereas road shoes usually to have smoother outsoles that are designed for smooth surfaces .
FIND THE RIGHT SHOE FOR YOU
Once you find the proper category of shoe , based on your foot type , you will also need to consider other characteristics such as the shape of the upper , the placement and prominence of the arch , and even the location of the stitching within the shoe , to find the perfect fit . It ’ s all about shopping around and trying the shoes on .
58 ISSUE 146 NOVEMBER 2021 | www . modernathlete . co . za