Whether you’re a long distance pro or just starting out, it’s crucial that you use the right running shoe for your foot. The human foot is truly a marvel of evolution, and a good running shoe should combine science, technology, and design to serve as an organic extension of that.
There are two parts to each step taken, pronation and a reversal of the pronation. In pronation, three different actions occur: There’s an inward rotation along the length of the foot, the foot rotates upward to the shin, and the foot outwardly rotates with the tibia. With reversal of pronation, the foot outwardly rotates along the length of the foot, rotates away from the shin, and inwardly rotates relative to the shin. A good running shoe will give you stability during this process, while also having enough cushioning to keep the movement organic.
Here’s a look at three key ways that the right shoe will help you get maximum performance and minimize injury.
Arch Support
While on your shoe hunt, the first thing to consider is your arches: The “longitudinal arch”, which stretches across the length of your foot, and the “transverse arch,” which runs across the width of your foot. Both of these arches are supported by muscles and ligaments, and you need a shoe that is an organic extension of that support. Arches are generally divided into three categories: high, low, and neutral. Since your running shoes act as a shock absorber, support, and propulsion system, get a shoe that’s properly fitted to your specific arch.
High-end shoes will have support technology for the best run. The ASICS Gel-Quantum 360 has supports built into the midsole that are firmer as they go towards the center of the shoe, giving you critical support right where your arch needs it most. Look for a shoe that offers the support your arch needs as you move: That support is critical to help you move faster and run longer.
The Outsole
The outsole of the shoe provides protection for your feet from rocks, heat, broken glass, and other things you don’t want your unprotected foot to step in. The internal mechanics of the shoe focus on providing cushioning and support for the foot, while promoting energy absorption and controlling pronation and supination.
The outsole is often where you find proprietary technology companies use to give you a better run. ASICS, for example, uses a full-length plastic shank, called the Trusstic System, designed to carry energy forward in your run and allowing you to get more out of each step. Make a point of trying each shoe to see what technology works best for your run.
The Right Materials
There are many different elements that go into a shoe, with each part requiring a different material. The top part of the shoe is usually composed of synthetic leather for support, mesh for breathability, and reflective materials for safety. Some shoes, like the Gel-Quantum 360, will use custom designs like the Asymmetrical FluidFit upper that fits tightly around the foot, giving you a more comfortable run and more sensitivity to the road.
Internal cushioning is usually provided for EVA, a very lightweight cushioning foam, or polyurethane, which is denser and more durable than EVA. For the outsole, two types of rubber are most common: carbon rubber, which is the sturdiest and most durable, and blown rubber, which is more flexible and cushioning, but not as durable.
Everyone’s feet are different, so take the time to find the right shoe for you. You want to pick a shoe that will allow you to maintain your running regimen without sacrificing comfort and overall health. By doing your research and learning what your body needs, you’ll be well on your way to finding the right shoe for you.
(Via Asics, Active, Road Runner Sports, and Dummies)
