Athletic Shoes How to Choose the Best
The selection of a proper shoe is the athlete's most important equipment decision. It can also be one of the most difficult! Today's shoe manufacturers produce such a wide variety of shoes that most runners have very little idea what shoe is best for them. Typically, we are guided in our decision making by the shoe color, design, weight, feel, special features, or price. While these are important, there are other considerations in making a selection that will be most beneficial. For example, it is important to know what kind of foot structure you have, or how your weight or style of running might affect how your shoes will function best for you. Does the shoe work better on softer or harder surfaces? Will the shoe help or aggravate a recurring foot or leg problem? We will discuss running shoes with you, the runner, in mind, so as to answer the question, "Which shoe is best for me?"

There are many different shoes that can cause a problem, instead of correcting one. A shoe is designed not just for fashion, but with function in mind. Always use a specific shoe for a specific activity. Use tennis shoes for tennis, aerobic shoes for aerobics, running shoes for running, and so on. Do not try to interchange them. They are specific for their function. They help to make the activity efficient. Shoes, in general, have certain purposes. They provide protection, support, increased traction, cushioning, and accommodation for foot problems or injuries.

Anatomy of a Running Shoe
The shape of a shoe is formed from the last. This is a three-dimensional mold in the shape of a foot around which the shoe is made. The last determines the size, shape and style of the shoe. It is usually made of wood, plastic, or metal.

There are three different lasts: 1) Straight, 2) Slightly curved and 3) Inflared or Banana. This corresponds to the three basic foot types: the flat or low-arched foot, normal or neutral, and the high-arched foot. It is easy to determine your foot type. Besides just looking at your foot while you stand, simply wet the bottom of your feet and step on a flat surface. It is important to relax and let your feet go whichever way they may go. The shoe manufacturers recommend either a straight, slightly curved, or inflared shaped shoe depending on what type of arch you have. While this seems to make sense, the majority of feet feel best in the slightly curved last. The extremes, the straight for flat feet, and inflared for the high-arched foot structure, are rarely indicated.

There are three commonly used lasting techniques:
1) Conventional lasting: This is when a piece of cardboard or fiberboard is placed on the sole of the bottom of the last. The upper is attached over the top of the last and glued or stitched to the board. This technique results in a stiffer shoe, with little shock absorption, but in creased stability.
2) Slip lasting: In this technique, the upper parts of the shoe are placed over the last and sewed together at the bottom as one unit. Slip lasted shoes have no boards to cause stiffness, but are not as stable as board-lasted shoes.
3) Combination lasting: As the name implies, these shoes are constructed from both the conventional and slip lasting techniques. The slip last is in the front of the shoe for flexibility, while the back is the conventional lasting which adds stability.

There is a common terminology used to describe the parts of a running shoe.
The outsole is the part of the shoe that contacts the ground. It has two functions, protection and traction. The common patterns are the waffle, ripple, or combinations. Waffle outsoles are best for running on grass or dirt, while ripple outsoles are best for asphalt or cement. They frequently have modifications to reinforce the heel as well as being made of different materials and thicknesses. In general, the lighter the shoe, the more air in the outsole, and the easier it wears down
The midsole is the layer between the outsole and insole. Its main purpose is to add cushioning and shock absorption. Besides cushioning, there is added thickness in the heel to attenuate the extra shock in this area. Many companies are now using multi-density materials. They place the materials of different firmness in certain locations to try to control function and shock ab sorption. There have been many modifications to the midsole such as airsoles, plugs, and perforations. Air insoles are pockets of air that are sup posed to absorb shock well. They also are responsible for increased instability in the heel. The plugs are designed to modify the firmness of the midsole, but, along with the perforations, are of questionable value.
The insole of the shoe is the part that contacts the foot. Made of various materials and sometimes termed sockliners, insoles are supposed to provide cushioning and comfort, control foot function, and absorb perspiration. However, they are usually of little value.
The upper is the material comprising the top most part of the shoe. The most common material used is nylon. Leather is also used. Most shoes reinforce the nylon upper with strips of material for added support.
The foxing is the material added to the shoe on the sides which gives more support in those areas.
The heel counter is the stiff plastic material that is firmly attached to the rear of the shoe. Its function is to provide stability to the heel and reduce inrolling of the foot. Some shoes have heel counters that are extended on the inner side to add greater stability.
The toe box is the area at the front of the shoe designed to lift the material from the upper off the toes and prevent jamming. If the toe box is too narrow or not deep enough, runner's toe can develop.
The pull tab is the extended piece atop the back portion of the heel counter to facilitate pull ing the shoe on.
The lacings help hold the shoe tightly to the foot. There are several types of lacing systems and methods such as variable width lacing, speed lacing, and two-lace types. All are used to hold the shoe to the foot as comfortably as possible while allowing for modifications depending on the runner's particular foot structure.

Shoe Fit
Shoe manufacturers make lasts of different de signs for different shoes. However, they are made for the general population and not specific for each of us individually. This is why it is important to make sure the shoe fits well.

There are certain things to look for to insure a proper fit. Improper fit will aggravate an existing problem or create a new one. A properly fitted shoe should provide support, cup the heel, cushion the heel and ball of the foot, and be flexible.

Since your feet swell when you run and need extra room, it is best to measure for shoes toward the end of the day when your feet are slightly larger. Take the measurement while you are standing; and if there is a question between a smaller or larger size, pick the larger one. There are three measurements necessary for proper shoe fit: 1) heel to toe length, 2) heel to ball of the foot at the widest point of the forefoot and 3) width at the widest point at the forefoot. The shoe should be fit from the heel to the tip of the longest toe first. Some people have a big toe longer than the second toe, while other's second toe is longer than the first.

The "rule of thumb" is commonly used to insure that there is adequate room for the toes in the end of the shoe. There should be enough space between the end of the longest toe and the end of the shoe to accommodate anywhere from one- quarter to one-half the width of the thumb. This equates to at least one-quarter to one-half inch of room in the free space of the shoe. It is also important to make sure that the shoe fits from the heel to ball measurement.

Remember, the size of any shoe as determined by the manufacturer may not accurately indicate how well it will fit your foot. The sizes may vary from manufacturer to manufacturer. What might be a size 9 for one person may be either too large or small for another.

Most manufacturers do not make shoes in widths. Most design shoes around a "D" width. If your foot requires a narrower or wider width, you will need to select a shoe from those manufacturers who make them.

Besides length and width, the heel counter should fit snugly around the back of the foot. Too tight a counter can cause heel irritation. Too loose fitting a counter can cause blisters or Achilles tendonitis. The front part of the shoe that covers the foot (vamp) should be wide enough to be comfortable and not cause corns, calluses, or cramp ing, yet not so loose as to cause blisters and toe problems by allowing the foot to slide forward and jam into the front of the toe box.

When fitting a pair of shoes, the runner should have on one pair of socks of the type to be worn with the shoe. Cotton or wool socks are best for absorbing perspiration and for adding cushioning. Synthetic blends are good, but have more of a tendency to retain heat and moisture.

In 1967 there were only 16 shoes on the market that fell into the running shoe category. By 1980 there were over 200 shoe styles available to the runner, and today there are even more styles. Many studies have been performed to determine such qualities as impact response, flexibility, heel counter stiffness, rear foot stability, and traction. Runners World Magazine is probably the best known source of this type of information, which is published in their annual shoe survey issue. It is generally agreed that a good running shoe should have certain characteristics: the outsole should provide traction, shock absorption, and flexibility; the midsole should absorb shock, pro vide flexibility, and help control foot function; a good midsole minimizes the risk of lower leg in juries; the very important heel counter acts to control the heel and prevent many foot problems; and the toe box keeps the shoe material from contacting the toes and prevents toe blisters and toenail injuries. A nylon upper is lighter than leather and dries faster when wet from perspiration or rain. heel height is essential to absorb shock and reduce stress on the calf muscles and Achilles tendon. The foot has three times the body weight on it every time it strikes the ground and this must be attenuated. Other characteristics are padding around the ankle, and how much a particular shoe weighs. Too much padding allows the foot to move excessively, while not enough decreases shock absorption and can cause irritation. The weight of the shoe for most runners is not important. Lighter shoes do not offer the same protection as heavier ones, but the difference in today's shoes is not so significant as to be critical. The heavier runner should look more closely at choosing a shoe that is heavier and sturdier to compensate for the extra load.

Wear Patterns
The wear pattern that occurs on the outside of the running shoe can be an excellent indicator of normal or abnormal foot function. The ideal pattern first shows wear on the outside rear of the heel, then moves to the ball or the middle of the foot and then proceeds out under the big toe. Feet that flatten in the arch cause the pattern to be towards the inside of the shoe. Conversely, feet that are high arched have a pattern towards the outside. Excessive wear of the shoe in either direction causes the foot to hit the ground in an abnormal position and can lead to overuse problems and injuries.

The wear pattern on a shoe can be influenced not only by the foot structure but also by the angle of gait. This angle is the direction in which the foot is positioned on the leg and is either normal, intoed, or out-toed. For example, a runner might have a flat foot with a wear pattern influenced by the intoeing of his legs. Many shoes are now manufactured with wear bars or reinforcements on the area of the heel subject to increased wear and tear. Sometimes, the wear pattern is different on one shoe as compared to the other. This is an indication that there is a probable leg-length difference or one-sided foot problem.

Shoe Modifications And Care
It is surprising to see how poorly most runners take care of their shoes. We frequently see runners with various injuries who have normal feet but wear worn-out shoes. The most common problem is excessive wear on the outside of the heel. This wear should never be allowed to penetrate to the midsole. Various types of over-the-counter repair kits are available. I prefer to use a hot glue gun. The glue is applied, allowed to cool slightly, and then molded to fill in the void. The key is not to add more glue than necessary. It should be flush with the non-glued side. Any excess build-up will cause the shoe to be improperly angled and adversely affect the foot.

If the toe box is not large enough, it may be stretched with a ring-ball stretcher. This is best done at a shoe repair store. If a specific toe seems to be irritated by the toe box, it is easy to make a cut in the shoe at this area and it will relieve the problem. Make sure to take your foot out of the shoe before you do this!

If the sole of the shoe is excessively worn, it is possible to replace it. While in many cases this is satisfactory, placing a new sole on an old upper makes the shoe stiffer and can lead to shin splints, Achilles tendonitis, or knee pain. It is difficult to recommend when to throw out or dis continue the use of a pair of shoes and to buy another. There are many variables such as number of miles run, how hard or easy you are on your shoes, and surface trained on. Changing shoes every 400 to 600 miles or at least 2 to 3 times a year is probably the bare minimum. By changing shoes, shoe breakdown will be avoided, thus reducing the chance of injury.

The most important shoe modification is inside the shoe, i.e., a custom designed arch or orthotic, which is an exact duplication of your foot structure with specific corrections for any imbalance or leg- length difference. This shoe-foot interface is most important. None of the shoes currently made can control this interface which is so critical to injury- free running. The custom orthotic controls foot function and absorbs shock. However, it can only function well in a shoe with those characteristics previously mentioned.

There are modifications other than orthotics consisting of simple pads that can be placed di rectly into the shoe. A doughnut-shaped pad made of felt or sponge can be placed in the heel for heel pain. Longitudinal arch pads are stan dard in most shoes. They come in various sizes and materials and help control the foot from roll ing inward.

The transverse metatarsal arch pad is teardrop shaped and is used just behind the bones in the ball of the foot to lift the metatarsals and alleviate discomfort. While still widely used, I find them of questionable value in many cases because they can increase the pressure in the ball area.

Caring for shoes properly will extend their life and usefulness. Most shoes are made of nylon and can be washed, but putting them into the dryer can change their original shape or make them shrink and become stiff. Therefore, after washing them, it is best to stuff them with newspaper or shoe trees and allow them to air dry. Leather shoes are even more prone to temperature extremes. Keeping a pair of shoes near a radiator or in a closed car in the hot sun can cause them to shrink, or the cement bonds to weaken.

Powder can be sparingly used inside the shoe to absorb moisture or prevent friction. If a shoe is still wet from a previous run, use another pair of shoes that are dry. Running in wet shoes can easily cause blisters to form, or encourage a fun gus infection to develop.

Special Shoe Characteristics For Problem Feet
Certain features in shoes are best for various foot or leg problems. For example, if a shoe is rated to be a good shock absorber, a runner who has a high-arched, nonyielding, non-shock absorbing foot structure would benefit most from that type of shoe. For those with flat feet, a shoe that controls foot structure is best, rather than one that absorbs shock. Most shoes do one thing best. They either control foot function or absorb shock. They usually do not do both well. If you suffer from Achilles tendonitis, get a shoe that has a flexible forefoot and cushions well. If you have a tendency to sprain your ankles, select a shoe with rigid heel control and a wide, stable heel. Feet with calluses do best with a shoe that has extra cushioning and shock absorption in the midsole. Corns on the toes respond best to shoes with a high and wide toe box. Heel pain requires a shoe with a well-cupped heel counter and excellent cushioning.

How do you select a shoe that is best for you? First, know what kind of runner you are and what kind of running you do. Second, know what basic kind of foot type you have, low-arched, nor mal, or high-arched. Third, know the basic components and characteristics of a shoe so you are educated as to what to look for. Fourth, try on at least two or three different brands of shoes with those desirable characteristics you want, and walk around the shoe store. See what feels best. When you have narrowed your choices down to two, put one brand on one foot and one brand on the opposite foot. Select the shoe that feels the best. Fifth, find a shoe store that has employees who are well-versed in the various types of shoes and characteristics to help you. Each runner must select what is best for him. If you find a shoe that fits and works well for you, it is best to stick with it. Hopefully, selection of a good shoe will enable the runner to train without injury and improve overall performance.