April 2020 Newsletter
Footwear
“It’s Not the Shoe, It’s You”
Footwear is not only a hot topic in the running community but also in general, for walking, lifting weights and participating in boot camps. There are a couple of keys to picking the right shoe for you. Remember, there is not one perfect shoe for all. Follow these recommendations when selecting your footwear to keep you running and moving strong.
Picking the Right Shoe
Fit – Make sure the shoe you pick fits your foot. For example, if you have a wide forefoot, do not pick a narrow shoe with a narrow toe box. Tip – pull the insole out of the shoe and stand on it. If your foot comes over the sides in any place, the shoe does not fit. If you need help, stop by our friends at Fleet Feet Maine Running and try their fit id, a 3D foot scan.
Function – Match your run or activity to the type of shoe you need. Are you running on slippery trails? Find an aggressive tread. Doing speed work? Something light is ideal. Plyometrics and agility drills? A shoe with a stable and wide base may be needed.
Stability, Motion Control, or Neutral Footwear??? – The research guides you to a shoe that is more neutral. As suggested by the American College of Sports Medicine, look for something with a lower heel to toe drop and that is lighter in weight.
Mechanics - We can’t talk about footwear without talking about mechanics. Minimizing impact and distributing external forces throughout the body is the key to reducing overload on any one structure. This ultimately decreases your risk of injury. The shoe controls only about 10% of this.* The rest is YOU! Improving mobility and running mechanics, and increasing strength, can improve your overall running health. If you need help with this, feel free to reach out to Dan with questions.
Matt’s Pick
While lifting in the gym, I love my New Balance Trail Minimus. They are low to the ground and offer a stable base for lateral movement. If I am heading out for a run, I prefer my Nike Free Runs. They are light, flexible, and make me feel fast!
Dan’s Pick
For those of you that don’t know me, I love my running shoes! The photo above are the shoes that I run in. Lots of options to meet my needs for the day: terrain, type of run, and how I feel. Yes, I have about 8-10 pairs of active shoes in my rotation at any given time.
*Lieberman, Daniel et al. Biomechanics of Footstrikes and Application to Running Barefoot or in Minimal Footwear. Biomechanical Differences Between Different Foot Strikes. http://www.barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html.
This text, images, videos, and other materials have been provided as general information for exercise and rehabilitation and are intended for educational purposes. Any individual beginning mentioned, or beginning any other exercise program, should first consult with a qualified health professional. Discontinue any exercise that causes discomfort and/or dysfunction and consult with a qualified medical professional. Please consult with a physician prior to implementing any rehabilitation or exercise protocol.