Walking Background
Generally, human beings primarily rely on walking as a means of transportation, and a significant portion of individuals engage in walking as a primary and effective form of aerobic exercise. Although many people engage in running for leisure, sports, and transportation, walking still stands as the most prevalent form of exercise and movement worldwide. When examining runners, analyzing their walking gait is a valuable starting point for comprehending their movement patterns. Although the most crucial movement to assess is the one that is of utmost importance to the patient and causes symptoms, observing walking provides an initial insight into how individuals utilize their bodies.
The Anatomy of a Running Shoe
In order to select the correct running shoe, it is beneficial to understand the fundamental structure of this type of footwear. Provided below are the 12 essential components of a running shoe and their potential impact on your running style.
1. The Upper
The upper is everything except for the sole. It usually consists of layers of mesh and fabric that are glued or sewn together. Some modern running shoe designs also utilize knitting or 3D printing to create uppers that are made in one piece and can flex to provide optimal support to the foot.
When shopping for running shoes, it is advisable to look for an upper that matches the shape of your foot. Additionally, make sure that the upper of your shoes is entirely smooth at the points where it comes into contact with your foot, in order to prevent any discomfort or irritation.
2. The Saddle
The saddle of your shoe is located near the reinforced area at the top of your foot, known as the instep. This is where the arch of your foot is located. The saddle, along with the laces, helps to keep the shoe securely in place on your foot. Running shoe manufacturers have developed different eyelets, overlays, and lacing systems over time to better fit a variety of foot shapes.
When trying on running shoes, it is important to consider how the saddle holds your foot. A properly fitted saddle will ensure that there is no slipping and that your foot feels secure while also accommodating the natural curve of your arch while walking or running.
3. The Toebox
The toebox covers a significant portion of the upper, extending from the eyelets’ edge to the front tip of your shoe. To safeguard your toes from stubbing and provide protection for the shoe material, a cap or reinforced bumper is commonly placed at the end of the toebox. This is particularly useful for trail shoes that will be exposed to rougher terrain.
When considering footwear, it’s important to have a toebox that allows unrestricted movement in every direction. It is imperative that the toebox does not cause discomfort or friction on the toes, as this may suggest that the shoe is too small or narrow.
4. The Collar
Step by step thinking, rephrase the given text while keeping the meaning intact without adding or removing any information: The collar ensures stability for your ankle and is positioned at the upper part of the running shoe, assisting in securing your foot in position with the aid of its padded wrap.
You have a variety of options to find your preferred style because it may be less rigid or stiffer.
When you test out running shoes, pay attention to how the ankle collar padding impacts the bones on your ankle. Observe if the curvature of the padding irritates your Achilles tendon and if your heel moves out of place.
5. The Heel Cup
The heel cup or counter refers to the semi-rigid part located at the back of a shoe. Certain running shoes have an outer wrap that embraces and provides support to the foot’s back. In contrast, minimalist running shoes eliminate the heel counter entirely, allowing the wearer to experience enhanced movement freedom.
The main purpose of the heel counter is to ensure that your foot remains centered upon landing, rather than providing motion control. In general, it is important to choose a heel that allows for comfortable movement of the ankle.
6. The Toe Spring and Flex Grooves
Running shoe designers add flex grooves to the ball of the foot in order to mimic the bending motion of a runner’s foot. Another feature, known as toe spring, where the toe of the shoe is turned upwards, facilitates a smoother rolling motion of the foot during each stride. These slight variations can alter the mechanics and sensation of a running shoe.
To determine the suitable level of flex for your running shoe, consider the speed at which you run as it influences the amount of flex required. Find a shoe that aligns with the natural movement of your foot while running at your usual pace.
7. The Outsole
The bottom part of a running shoe that makes contact with the road as one runs is known as the outsole. Usually, the outsole is constructed using different rubber or foam materials and strategically placed. Proper placement of the outsole can improve the shoe’s flexibility and springiness while also extending its lifespan.
When considering your running shoe’s outsole, ensure that it offers a suitable grip without excessive weight or rigidity. For optimal stability, seek out an outsole pattern that closely resembles your own foot shape.
8. The Midsole
The foam material located between the upper and the outsole of a shoe is known as the midsole. Its purpose is to provide cushioning and guidance for your foot when it encounters impact forces upon landing.
In order to determine the most suitable midsole for your running speed, it is important to identify the appropriate thickness and material that offers optimal comfort. This entails finding a balance between not being too firm or too soft while also avoiding unnecessary added weight.
9. The Heel Cushioning
Heel cushioning, found in the midsole, serves to lessen the shock resulting from a heel strike. Certain footwear may highlight a softer section called a “crash pad” surrounding the outer edge of the foot or a rounded outer heel that promotes a more fluid landing. However, the majority of your body’s cushioning is provided by your joints, and wearing heavily cushioned shoes might actually result in a harder impact upon landing. Therefore, heel cushioning is predominantly a placebo effect.
When testing running shoes, it is important to consider both cushioning, ground feel, and stability. Pay attention to the shoe’s landing position and how it smoothly transitions into each stride, ensuring it feels natural and comfortable to you.
10. The Forefoot Cushioning
Forefoot cushioning is a form of midsole material designed to reduce the impact of the most powerful strides at the front of the foot. While the body’s mechanics provide natural cushioning above the ankle, having superior forefoot cushioning can safeguard the structure of the foot.
In addition to protecting your feet, newly developed energy-return materials and designs also boast the ability to enhance your foot’s propulsion for greater speed. It is important to consider the responsiveness of a running shoe and seek out a choice that offers both a sturdy push-off surface and comfortable cushioning.
11. The Heel-Toe Drop
The heel-toe drop is the height difference between the ball of your foot and your heel when you stand in a shoe. There is no agreement among experts on how the heel-toe drop affects injuries, but modifying the heel-toe drop can change your stride by redistributing forces to your foot and leg.
Ensure you find a running shoe that provides a comfortable sensation throughout your entire stride, starting from pushing off with your toes until making contact with the ground. Additionally, verify that the shoe effectively reduces strain on any vulnerable areas of your foot.
12. The Sockliner
The sockliner, which is placed inside your running shoe, is a removable pad of foam. Its purpose is to provide cushioning and soften the shape of the bottom of your foot.
The sockliner contributes the majority of the arch support, which is responsible for the initial comfort when stepping into a running shoe, by conforming to the shoe’s shape.
By observing how the shoe feels while running, you can identify a good sockliner. Remember that your foot naturally provides support and cushioning, so a softer sockliner may not always be superior.
So What Should I Look For In a Walking Shoe?
When you keep getting deeper into the weeds about shoes, there are so many choices where it can become paralyzing when you finally come around to picking a pair. Ultimately, just as the case is with running, you simply need to consider your personal needs and preferences. Knowing your needs in a shoe will come from experience and also can be aided by working with a physical therapist to identify any specific strengths or impairments you may have. Here are a few of the realms to consider when picking a shoe that’s right for you: High vs Low Drop: The heel drop in a shoe refers to the offset in height between the heel and the front of the shoe. Traditionally, the standard amount was 10-12mm, but currently it has shifted to 8-10mm, with additional options all the way down to zero drop (heel and forefoot are at the same height). A zero or lower drop shoe (4-6mm or less) will require more mobility and strength from your calf muscles as you walk. Those who have 10 degrees of ankle dorsiflexion and adequate foot strength may enjoy a zero or low drop shoe. These shoes require more work from your foot and ankle and less from your hip and knee. A high heel drop shoe (>10-12mm) will require less mobility and strength from your calf muscles. The higher heel keeps your calf in a shortened position, using less motion there and require more shock absorption from your hip and knee. Those with limited calf or ankle mobility may do better with a higher heel drop as it will help you transition forward over these limitations. Those with knee issues, specifically at the patellofemoral joint, may do better with lower drop shoes as the lower drop may keep your knee in a more optimal position and shift work down toward your ankle instead. High Stack vs Minimal: Stack height refers to the amount of material under the foot in a shoe. A shoe with a high stack height will have a large amount of midsole underneath the foot. A classic example of this is most of the shoe offerings from Hoka. This usually provides more cushioning underfoot, but does not always mean the shoe will feel softer. There are some higher stack height shoes that still have firm cushioning, so do not make that assumption. Higher stack height shoes will work for people who want more protection underfoot. Minimal stack height shoes are ones that have only a small amount of foam under the foot. These are often more flexible shoes with better feel for the ground given the lack of extra cushioning. These are great for people that want to feel more of the ground. Soft vs Firm: The midsole material underfoot can be soft, firm or somewhere in between. Softer cushioned shoes will often given the feeling of more protection underfoot as the sole will often compress under load much more. Firmer midsoles will feel more solid underfoot, will compress less and will typically be more stable. Softer shoes, while providing more sole compression, will often feel more unstable. Firmer shoes, with less compression, will often be more stable underfoot. Whether or not that is a good thing will depend on your own preferences and biomechanics. Neutral vs Stability: Neutral and stability refer to the amount of resistance to motion side to side. Traditionally, stability shoes will have firmer pieces of midsole or material on the medial (inner) side of the shoe to slow down the rate of pronation. It was thought that it was important to control pronation (the inward collapse of the foot), however further research and clinical evidence has shown that this is a normal and important part of gait for adequate shock absorption. A neutral shoe refers to one that has no traditional methods of stability, including posts (firmer medial parts of the sole) or wedges (slanted soles). Now stability shoes include other technologies including guiderails (elevated section of the sole along the foot to guide you forward), frames (a firmer material surrounding a softer material to guide you forward through the softer material) and more. Whether or not you need stability is determined by whether you have a history of pronation related injuries (posterior tibialis muscle or tendon injuries, peroneus longus muscle or tendon injuries, calf injuries and more) AND what makes you feel more comfortable. Rocker vs Traditional: Rocker shoes refer to soles with large curves to them. There are a few variations of this. The most common is to have a fully curved sole, often called a rocker bottom shoe. This features both a curved heel (heel bevel) and curved toe (forefoot rocker or toespring). A full curved shoe will roll you forward with less effort from the foot and ankle. This shifts work upward to the knee and hip, which will do the primary work of propelling you forward. A rockered or curved heel will ease your heel into landings, which may take pressure off some of the muscles in the front of your leg. A rockered forefoot (upward curved) will take pressure off the front of your foot and reduce the strain/workload on the calves and Achilles tendon. A traditional running shoe often does not have rockers, instead featuring a flatter forefoot with more flexibility and a squared heel. The flexibility up front will work for those that want to use more of their ankles/calves if they have appropriate strength and mobility. The squared heel will often create a faster heel transition, although it can be more abrupt and requires more strength/control from the muscles on the front of your shins.
