Selecting the

Proper Running Shoe

Zamzul Khairi B. Zulkifli

Sport Science Level 3 Course
MSN Bukit Jalil
30th November 2010
 OBJECTIVE
• To have basic understandings of:
» the anatomy of the foot
» the biomechanics of running
» the types of running shoe
• To be able to select the correct running shoe
• To be able to maintain running shoe
• To avoid injuries
Anatomy of the Feet
 Selecting the Proper Running Shoe

CRITERIA

TERRAIN &
BIOMECHANICS SHOE SIZE
ENVIRONMENT
 Biomechanics of Running
(Foot Motion Characteristics)

Gait Cycle
• Swing
– The movement of the leg while the foot is in the air
• Stance
– Foot-Strike (3 phases of Stance)
» Impact Phase (heel-strike)
» Support Phase (mid-stance)
» Propulsion Phase (toe-off)
 Biomechanics of Running
(Foot Strike)
Impact Phase Support Phase Propulsion Phase

The heel makes • Transition period from • The forefoot makes

contact with the heel to toe. contact with the
running surface • The foot supports running surface
bodyweight • The arch stiffens
• The arch elongates to • The foot leaves the
maintain proper support ground
and allow pronation
 Biomechanics of Running
(Foot Analysis)

PRONATION
refers to the inward roll of the foot during normal
motion and occurs as the outer edge of the heel
strikes the ground and the foot rolls inward and
flattens out
 Biomechanics of Running
(Foot Analysis)

• Excessive inward • Slight inward rolling of • Excessive rolling out

rolling of the foot the foot during foot of the foot during foot
during foot strike strike strike
 Biomechanics of Running
(Wet Foot Print Test)
• Wet Footprint Test
 Wet your feet and stand on a piece of cardboard. This will result a
silhouette of your feet. (Weight Bearing)
 Compare with diagram below.
 Repeat the same process but this time while sitting down. (Non-
Weight Bearing)
 Analyze the footprints surface area (standing and seated).
 IF Standing footprint > Seated footprint
THEN some kind of pronation control is needed
Biomechanics of Running
(Outsole WearTest)
 Biomechanics of Running
(Relationship Between Arch Type with Pronation)
 Biomechanics of Running
(Type of shoe)

NEUTRAL OVER PRONATION SUPINATION

• A shoe with a blend of • A high stability shoe • A cushioned (or
cushioning and with a firm midsole 'neutral') shoe with
moderate support. and support that plenty of flexibility to
reduces the degree of encourage foot
pronation. motion. Avoid stiffer
Occasionally a motion stability shoes, which
control shoe if will reduce foot
excessive but avoid mobility.
highly cushioned,
highly curved shoes,
which will lack
stability.
 Shoe Sizing

• Measuring the foot

 Find a hard surface flat floor
 Place heel against the wall
 Measure the length of foot by marking at the longest toe
 Compare with the following measurement chart
 Shoe Sizing
Foot in inches Foot in centimeters US Women's Size US Men's Size

8 11/16 22.07 5 -
8 13/16 22.38 5.5 -
9 22.86 6 -
9 3/16 23.34 6.5 -
9 5/16 23.65 7 6
9 1/2 24.13 7.5 6.5
9 11/16 24.61 8 7
9 13/16 24.92 8.5 7.5
10 25.4 9 8
10 3/16 25.88 9.5 8.5
10 5/16 26.19 10 9
10 1/2 26.67 10.5 9.5
10 11/16 27.15 11 10
10 13/16 27.46 11.5 10.5
11 27.94 12 11
11 3/16 28.42 - 11.5
11 5/16 28.73 13 12
11 1/2 29.21 - 12.5
11 11/16 29.69 - 13
12 30.48 - 14
12 5/16 31.27 - 15
12 13/16 32.23 - 16
13 33.02 - 17
 Running Terrain and Environment

• Terrain
 Synthetic Track
 Road
 Trail & Off Road
 Combination Road
• Environment
 Wet
 Dry

Trail & Off Road All Terrain

 Running Shoe Maintenance

• Do not soak and/or wash using detergent.

• Wash away excessive mud/dirt by using running water
• Do not dry using hair dryer or heater
• Remove insoles when drying shoes
• When the shoe is dry and ready for storage, stuff the toe of the shoes
with crumpled newspaper
 Running Injuries

• Foot Injury
 Plantar Fasciitis refers to a • Foot Injury
painful inflammatory process
 Arch Pain refers to
of the plantar fascia.
overuse of the
. ligaments
Running Injuries
• Ankle Injury
 Ankle Sprain occurs when the ankle rolls
outward and the foot turns inward. It
results in stretching and tearing of the
ligaments on the outside of the ankle.
 Conclusion
1. Selecting the proper running shoe requires :
a. To understand the foot motion characteristics
i. Gait Cycle
ii. Pronation
iii. Sizing
b. To know the type of terrain & environment during the run
i. Wet or Dry Weather
ii. Synthetic Track
iii. Road
iv. Trail & Off Road
v. Combination
 Conclusion
2. Proper Running shoes can avoid injuries.

3. Running shoes should be maintained