As a runner, your shoes are the most important pieces of equipment you use. They not only boost your performance, but support your joints and muscles while decreasing the risk of injury. Choosing a pair of running shoes that fits you and the nature of your activity is important. Also, your running style and distance should reflect your choice, such as marathon or trail running and long distance or short distance.
Biomechanics of Running
There are two main phases that construct the running stride; the stance phase and the swing phase. The stance phase consists of the heel strike, midstance, and the push off or propulsion. The heel strike presents the most stable position for your foot, allowing your hip, knee, and ankle to turn in to your body while your leg pulls inward. During midstance, your foot strikes the ground, creating a force felt by your body which naturally absorbs the shock while turning in your shin and extending your hip. Then, push off or propulsion occurs sending your foot back at heel strike. In the first part of the swing phase, your knee bends so that your heel almost strikes your buttocks, loading your muscles for the second part where your knee straightens and your thigh flexes forward. This leads to the end of the swing phase which allows your ankle to bend so that your hip turns in aiding your foot to land in the middle of your body.
Different Styles of Running
When choosing a running shoe, you should focus on your particular style of running. Your running style reflects through the amount of your pronation you portray, which refers to the rotation of your foot. If you run with an excessive inward rotation of your foot, you are considered to be a runner that overpronates. However, if your foot does not roll in much, you are considered as one that underpronates. Since both styles can present challenges while running such as shin splints, stress fractures, knee and heel pain from the impact, it is imperative that you choose a shoe that best represents your foot pronation.
Different Types of Shoes
According to Logan et al., although one of the primary roles for running shoes is to absorb the shock when the foot strikes the ground, the weight of the shoe has also shown reduction in order to improve performance and speed. Racing flats and spikes are now developed to enhance optimal performance for competitive training. However, compared to running shoes, running spikes and flats have less support and cushioning, cautioning you to use carefully due to an increased risk of injury.
Considerations
Some of the factors that a runner should consider when buying shoes is how often they will require new shoes. You can determine this by recording the number of miles you run before your due for a new pair of shoes. Another underlying factor when purchasing running shoes is your weight and your running style. By determining how hard you strike the ground you will have a better chance at wearing running shoes suitable for you.
References
- The Runner's Guide: Running Shoes
- "Journal of Sports Science and Medicine;" Ground Reaction Force Differences Between Running Shoes, Racing Flats, and Distance Spikes in Runners; Logan, S., Hunter, I., Hopkins, J.T., Feland, J.B., & Parcell, A.C.; 2010
- Reform Body Clinic: The Biomechanics of Running
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