Results 97

Race Calendar

Race Directors

Choose shoes

Common Injuries

Nutrition

Whats new?

How to choose a shoe

There are many different types of  sport shoes, each  type is better suited for specific sports.  This may seem a bit of overkill for some of you, however the reason I point  this out is that my first "running shoes" werea pair of North Star  hi-top canvas basketball shoes.   This was about 25 years ago at about the time Bill Squires was waffling the soles of his soon to be Nike  running shoes.   Sometimes the obvious to us is not  obvious to others.  The following is an overview of each general type:.

Contact us

Race

Registration

Who we are

Predominately for Tennis/Squash/Basket Ball .  These shoes require lateral support  as you have so much side to side motion.  The heel has a broad base with very little elevation (if any).    With a narrow elevated heel your risk of turning an ankle would be high.  These features, while great for lateral movement, are not suitable for running

A little more conservative looking in style, usually solid colours.  Mostly with full leather uppers, they have less cushioning than running shoes, and are designed for more stability.

These shoes are becoming popular with people  who want an all round shoe. They like to play a little bit of everything: tennis, basketball, running, cycling etc..  These shoes are designed for a little bit of everything, but are not great for any one thing.  They are not recommended for anyone who does any regular running.   They are designed to provide decent lateral support, however they do not have the cushioning or overall flexibility required in a serious running shoe.

Specialty shoes for Football/Soccer/Baseball.   Normally of full grain leather, they are not as well cushioned as the surface provides the cushioning.  The soles have a specific  arrangement  of cleats to provide traction.

Before  you can buy a shoe that will suit your biomechanical needs and have the fit characteristics you require, you have to know your foot type.  A simple test is the "wet test".  Immerse your foot in water , then stand  on any surface that will show an imprint.   You will find that you have one of  the three types of feet.  Of course not everybody fits exactly into these types, however you still can get a general  picture that will assist you in choosing your shoe.

A flat foot has no distinction in the arch, the imprint looks like the whole sole of the foot. Characteristically this foot needs much support.  A low arch usually indicates a foot that overpronates.   Pronation  is the natural rolling-in motion that occurs after the heel strikes the ground.  This is healthy as long as pronation is in the five degrees range. Too much of the rolling-in motion is overpronation which can cause over use injuries.  You need a stable, motion control shoe built on either a straight or semi-curved last.   These shoes have firm midsoles and control features that resist torque around the longitudinal axis which cuts down on excessive overpronation.  Of necessity these shoes are very rigid and solid, which unfortunately makes for a heavier shoe.

A high arched foot leaves a wet imprint showing a very narrow band on the outside of the foot.  This foot needs more shock absorption  as this foot under pronates.  Since it is not very effective as a shock absorber, you need a well cushioned flexible shoe  to provide more foot motion.  Since a high arch needs flexibility  of motion , avoid stability /motion control shoes that limit mobility.

A normal foot leaves an imprint with a flare connecting the heel and forefoot with a wide strong band.  As the normal foot strikes the ground on the outside of the heel it rolls in slightly (pronates) to absorb shock.  People of a normal weight with normal feet are often biomechanically efficient and are able to wear light-weight flexible shoes.

Now that you have an overview of the foot type, the shoes are usually divided into  six categories: Motion-control, cushioned, stability, lightweight training, racing flats/spikes and cross country/trail  shoes.

These shoes are designed with numerous motion control features including medial support (for pronation control),  polyurethene midsoles and carbon rubber outsoles for durability  They are usually constructed on a straight last for maximum  support and stability.  Motion- control shoes are a rigid durable shoe , often heavier than more  flexible shoes.  Choose these shoes if you are an overpronator, like durable shoes, if you wear orthotics and need a firm insole and deep heel counter  or , if you are a heavy runner requiring extra durability.  Runners with flat feet do best in motion control shoes.

These shoes are usually designed to be lightweight, flexible and well cushioned .  They have the softest midsoles and the least medial support.  They are built on curved or semi-curved lasts to promote foot motion, which helps underpronators who have rigid feet.    Choose these shoes if you are an efficient runner  who does not need any extra medial support or if you don't overpronate.   Runners with high arches do best in cushioned shoes.

These shoes have a blend of features from motion-control and  flexibility categories.  They are a blend of cushioning, medial support and durability.  The more motion control the less flexible and cushioned it is and vice versa.  Stability is provided through a medial post or dual-density midsoles.  They are normally on a semi-curve last.   Choose these shoes if you are a neutral or mild pronator or    if you are a mid weight runner without motion control problems and want some medial support and good durability.   Runners with normal arches do well in stability shoes.

These shoes are lighter versions of standard trainers.  They are built on a curved or semi-curved last.  These shoes are good for competition or speed training.  Most are relatively stable  for short training periods and are  worn by efficient runners who want an extra fast-paced shoe or by those who want a racing shoe with more support and cushioning than a superlight racer.

These shoes are designed strictly for racing .  They are extremely lightweight and  flexible.  Cushioning varies from next to nothing to adequate.   Mostly they are designed for competition only, as the lightweight construction is for limited use.   Spikes are very light weight flats with little cushioning and very little heel..  They have metal pins to grip into a cushioned track.  As well, they are occasionally used for cross country on suitable grass courses.

These shoes have mid soles similar to those of stability shoes and uppers with extra toe bumpers and reinforcement for more durability.  The outsoles have increased traction patterns.  Choose these if you do a lot of trail  or off-road running , which requires extra  traction and durability.