GEAR » RUNNING SHOES
A rocker design that accelerates
the foot as it goes through the gait
cycle could also be considered tri
friendly. The rocker profile will help
the ‘ride’ from heel strike through
midfoot into toe off.
A carbon plate, however, doesn’t
offer much assistance unless you are
running below a three-hour marathon
pace, say the biomechanists. In fact,
some say you need to learn a new
technique in order for the carbon
plate to assist.
WHAT ELSE DO YOU WANT
FROM A TRI SHOE?
100
Choosing the right shoe
There is no doubt that shoes can both cause and prevent injury. In clinical practice,
I have seen both happen often. It’s very important to get advice from people –
sports podiatrists, physiotherapists, specialist shoe shops and tri coaches – who
are well versed in helping athletes get the right fit. Make friends with a sports
podiatrist, especially one who has a good relationship with good running stores,
and vice versa. The combined efforts of people who know foot biomechanics can
make a difference between a great buy and a painful buy. There are no guarantees,
but buying after seeking sound advice greatly reduces the risk of the latter.
There are many things to consider when choosing a running shoe: the weight
of the athlete, their running style, stride length, cadence and whether they are a
heel, mid foot or forefoot striker. You also need to consider how your gait pattern
changes as you fatigue – that’s often the great unknown, and wear patterns on
shoes can often be misleading.
A few other points to consider:
• If you have been happy and injury
free in a shoe, DON’T CHANGE! Stay
where you are as far as possible.
• Always fit and buy shoes later in the
day when your feet are a bit swollen.
• The size of the shoe should be
roughly one finger width in front of
the longest toe, on the biggest foot.
• If it isn’t comfortable in the shop, it
isn’t comfortable – end of discussion.
• If you wear orthotics, or have recently
been prescribed orthotics, take them
with you when you shop.
• In-store gait assessments will show
the obvious issues, like excessive
pronation or supination, but a good
podiatrist looks at reasons why these
are happening. Any person who does
gait analysis MUST look at the whole
body, not just the feet.
• If you think you are injured, you
probably are! Get advice and see a
professional as soon as possible. The
longer you wait to sort out an injury,
the harder it is to get you to the start
line injury free.
• Choose shoes relative to the race
distance. A good colleague and
triathlete says he will choose a lighter,
flatter shoe for short-course events,
but will go to a shoe that offers
more cushioning and less chance of
instability for longer events.
The obvious answer, and certainly
the one that seems most evident in
the market, is a light weight. New
technologies like sonic welding
and bonded support strips, knitted
uppers and cutouts in external plastic
contours have made a huge dent
in the weight of shoes. Every shoe
manufacturer invests huge sums of
money into producing proprietary
midsole materials that are lighter
then traditional EVA. Shoes are losing
outsole rubber to shed weight, with
some shoes having no outsole at all.
You also want tri shoes that
are easy to put on and close, but
I’m not aware of any shoe brands
that prioritise this other than New
Balance, which recently added boa
closure to a shoe aimed at triathletes.
Shoes that drain well and don’t
absorb water and sweat are also
sought after. You only need be in the
medical tent at an IRONMAN event
to see what a waterlogged shoe can
do to feet. Plus it stands to reason
that a shoe that absorbs water will
get heavier through the race. Here
again, newer materials are making
an impact.
Running is the business end of a
triathlon. It’s the area where most
injuries become obvious. Can newer
shoe technologies make a difference?
I really do think so. Starting the run
with tiring legs and using a shoe that
absorbs the impact and assists the
ride (aka the transition from heel/
mid strike through to toe off) can
only help. A lightweight design that
drains well will also always be a
winner. Am I right? Try a new pair
of shoes for yourself and see.