Nike Free

Going Minimal: The Top Shoes for Transitioning to Minimalist Running

With minimalism and barefoot running gaining prominence in 2010, shoe manufacturers began producing minimal-style, barefoot-simulating, and lightweight racing shoes at a blistering pace. A market that had but a handful of shoes in years past is now flooded with makes and models featuring different foams, midsoles, treads, and uppers. The breadth of features and forms provide runners looking to shed bulkier shoes a wealth of options, allowing runners to find a shoe for any running style or body frame.

New incarnations of old classics have shaved off weight, reduced materials, lowered heel-to-toe drop, and have become more utilitarian. Brand-new models include the latest barefoot and minimalist running research while employing the newest fabrics and lightest foam composites on the market. Though choosing the right shoe for a runner’s first foray into minimal models can seem intimidating, following a few simple guidelines can help make the decision easy and rewarding.

Weight, Cushioning, and Design: Important Factors in Choosing a Minimal Shoe

Barefoot and minimalist experts stress the importance of making a slow transition out of traditional and corrective running shoes. Modern shoe design provides an extensive amount of cushioning on the heel, allowing many runners to land on their heels in a fashion that would not be possible in a less-cushioned shoe without experiencing tremendous pain. In minimal shoes, however, the amount of cushioning built into the heel of the shoe is drastically reduced. By reducing heel cushioning, runners are forced into correcting bad habits and find themselves moving their strike from the heel to the mid and forefoot.

To assist runners looking to switch to minimalist shoes, many brands have introduced lightweight models which still incorporate medial and heel support systems. Shoes with these additional support mechanisms provide many runners with an opportunity to gradually reduce the amount of correction the shoe forces upon the foot. By featuring smaller differentials between the heel and the forefoot (known as heel-to-toe drop), runners are able to learn proper technique by having all portions of the foot on a more equal height from the ground. These features help runners learn proper form while lessening the role of the running shoe in developing gait and technique.

Tale of the Tape: A Breakdown of Introductory Models for Minimalist Running

The models listed below range the gamut of options for runners looking to make the minimal switch. Some models feature medial and arch support systems, while others are more similar to a racing flat with very little cushioning. As the biomechanics of runners vary greatly, it is imperative to choose a shoe based upon a thorough knowledge of one’s own running style. The list is not exhaustive by any means, and the degree of minimalism in the shoes below varies greatly. Please let us know in the comment what do you think!

Adidas

Adidas adiZero Adios

Adidas adiZero Mana

The adiZero Adios and the adiZero Mana 5 weigh in at 7.4 and 7.7 oz, respectively, and feature an 11 millimeter differential. The adiZero Mana 5 also boasts additional medial support, providing extra relief for arches which is not always seen in many minimal models.

Asics

Asics DS Racer 8

Asics Gel Tarther

Asics Hyperspeed

The Asics DS Racer 8 is the latest shoe in the company’s successful line. Weighing in at 7.9 oz, the shoe features a 9 millimeter differential, a Solyte foam Midsole, and many of the familiar features of previous incarnations of the Asics favorite.

The Asics Hyperspeed 4 and Asics Gel Tarther both take the minimal approach a step further. The Hyperspeed 4 features an SpEVA midsole for added, lightweight cushioning, and both models include a racing trussic system to increase foot turnover by mimicking the movement of foot ligaments. The two models are designed to be all-around racing flats that are also ready for the daily use of a cross-trainer.

Brooks

Brooks Launch

Brooks Green Silence

The Brooks Launch is designed to be a neutral trainer which can provide support for longer races without adding bulky cushioning. The shoe is a strong candidate for runners looking to segue from supportive shoes to minimal running: the flexible outsole of the shoe, along with the 9.5 mm differential and the 9.1 oz weight of the model provides an excellent foray into minimal running without sacrificing support. Designed to be a cross-trainer for daily wear, the Launch could be a good fit for transitioning to minimalist running.

The Brooks Green Silence takes the company’s minimal designs a step further, reducing the shoe weight to 7.2 oz and the heel-to-toe drop of 8 mm. What’s more, the shoe features a breathable upper and soy-based inks—promoting environmental conservation through the extensive use of recycled materials.

Mizuno

Mizuno Wave Ronin 3

Mizuno Wave Musha 3

The Mizuno Wave Ronin 2 builds upon the form and function of the model’s first incarnation, featuring a durable outsole design, a mesh upper for ventilation and lightweight flexibility, and a design built around runners with a neutral gait. The Wave Ronin 2 features a 9 mm differential and weighs a scant 7.6 oz.

The Mizuno Wave Musha 3 also provides an excellent experience for runners looking to transition to minimalist shoe design. Weighing 8 oz, the model is designed to provide support within a minimalist frame: with a 9 mm heel-to-toe differential, the Musha 3 features a forefoot with blown and solid rubber composites for lightweight strength that doesn’t sacrifice cushioning for weight.

New Balance

New Balance Minimus

The New Balance Minimus marks the company’s first full foray into the minimalist market. With three different models in their new line (the Minimus Trail, Minimus Road, and Minimus Life), the shoes feature a mesh upper, lightweight foam midsoles, and flexible soles for gripping terrain of any type. With a no-sew construction and slight heel-to-toe differentials, the Minimus series provides a strong yet familiar entry into minimalist running for the company.

Nike

Nike Zoom Streak 3

Nike Lunaracer

Nike Free v7

As one of the first conventional shoe manufacturers to market minimalist shoe designs to the mainstream running community, Nike offers a wide range of models catering to minimalist runners. The Zoom Streak 3 and Lunaracer+ 2 feature lightweight designs that still place a strong emphasis on support. The Lunaracer+ 2 provides support for overpronators in its medial arch support, one of the few minimalist models to do so.

The popular Free series includes updates to the available models as well. The Free 7.0 and Free Run+ provide some of the most flexible soles in the market, featuring deep grooves which allows the shoe to conform to uneven terrain and foot movements. The Free 7.0 features a more cushioned heel than the Free Run+, a helpful feature for heel strikers. Both models feature a mesh upper and offset lacing design for a glove-like fit.

Pearl Izumi

Pearl Izumi Streak

The Pearl Izumi Streak is the first and only foray the brand has made into minimalist shoe design, outside of conventional racing flats. Engineered to be a lightweight cross-trainer, the Streak features an 8 mm heel-to-toe drop, weights 8.8 ounces, and is designed to provide runners with a minimal shoe for daily use.

Article by Brian O'Connor

Saucony Progrid Peregrine

• Saucony Peregrine General Info:

Saucony introduced the Peregrine, a trail shoe based on the very popular Saucony Kinvara road shoe, in February of 2011 to a lot of critical acclaim in the trail running shoe industry. The shoe edges into the minimalist trail running movement without sacrificing the substance and protection that one needs in a go-to trail runner/ racing shoe. I have had the pleasure of putting this shoe through the paces of a Colorado winter filled with trail running, and after approximately 160 miles, the Peregrine has continued to impress me with it’s lightweight cushioning, durability, and excellent traction on rugged terrain.
In this review I hope to provide some helpful information for those looking to see if the Peregrine is the right trail shoe for them. The Peregrine runs true to size and weighing 10.1 oz is a very light, yet protective, minimalist trail shoe. The Peregrine is an ideal training shoe for mild to moderate pronators who are looking for a fast and responsive feeling trail shoe with great traction.

• Saucony Peregrine Midsole:

The Peregrine features the same 4mm heel drop as the Kinvara (18mm heel to 14mm toe). This low drop makes the shoe very agile on technical trail. The midsole also has a good amount of adequately firm cushioning from heel to forefoot that kept my feet protected for the long haul. Saucony uses the same ProGrid lite foam in the heel and SSL (Saucony Super Lite) foam in the forefoot. Support comes in the form of an “external bedrock outsole” which not only protects the foot and acts as a rockplate, but also lends itself to providing some medial support for mild to moderate pronators.

Peregrine Front View

• Saucony Peregrine Outsole:

The Peregine’s outsole features aggressive lugs and ridges made of a durable carbon rubber compound that felt very grippy over rocks and on muddy trail. This outsole material is harder, and more durable, than most of the shoes I test but it melded nicely with the cushioning to provide an agile transition and fully conceptualized ride. The only drawback I found to having this aggressive outsole was that it picked up a good deal mud and clay that was difficult to shed during the run.

• Saucony Peregrine Upper:

The Peregrine’s upper features a closed mesh synthetic upper with a synthetic leather webbing that provides protection from the elements and support. Saucony chose to go with oval laces as well as a gussetted tongue that kept debris out of the shoes during even muddy runs. The heel collar is well padded and rides well below the ankle to reduce irritation and improve mobility. The shoe gives you that “locked down” feeling that is a must have for trail shoes. This upper errs neither on the side of minimalist nor built up. It sits right in the middle of the spectrum of functionality.

Peregrine Upper

In the past, especially with their road shoes, Saucony constructed the toe box of their shoes in a very shallow fashion, meaning that one’s toes could not wiggle up at all without encountering resistance from the upper. At times this was accompanied by very tapered lasts on the shoes that made for a somewhat narrow and shallow toe box. For this reason, I was unable to wear Saucony shoes successfully in the past. However, the Kinvara changed all of that and the Peregrines sport a deeper and wider toe box that accommodated my average width feet quite well and left my toes room to splay a bit as they would in natural running.
On runs above 70 degrees I did feel like my feet were a little warm even when wearing very thin socks. Conversely, they did protect very well from snow, slush, and mud.

• Saucony Peregrine Opinion:

Already the Peregrine has received praises for showing versatility and moderation in a trail shoe market that is currently polarized between very minimalist and overbuilt trail shoes. I was very impressed with this shoe right out of box and my satisfaction with this shoe only grew the more I ran in it. The Peregrine feels minimal, light, and flexible, yet it is also protective and supportive enough to wear on gnarly trails for long trail runs.
However, the Peregrine could also be used as an everyday running shoe for those who spend time on both roads and trails. I found that the Peregrine adapted well to the roads (much better than most trail shoes) and the smooth heel to toe transition allows it to perform well in all conditions.

Let us know what you think of this shoe in the comments!

Review by Thomas Caughlan

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Back to Basics: The Benefits of a Basic Trainer
Trainers are the bread-and-butter of running: inside nearly any closet in world lays a pair of training shoes. The foot’s equivalent to the Swiss Army Knife, trainers provide a moderate amount of cushioning, a moderate amount of flexibility in the sole, and a moderate weight and feel for most runners. The issue with trainers, however, is a direct result of their moderation: while the importance of having a great pair cannot be overstated, they do not provide the tailored response and fit that can be achieved by switching out shoes for varying types of runs. These shoes should be the building block of a footwear arsenal, but not the sole source of artillery.
When looking for a trainer, seek out the best shoe for your intended distance and running style. Over-pronators may seek a stability-enhancing shoe, while neutral runners may opt for a lighter, less-cushioning model which will allow for greater flexibility and range of motion. It is important that a trainer be a good, comfortable fit—an excellent shoe to wear on recovery runs as opposed to an everyday wear.

Into the Wild: The Benefits of a Trail Shoe
Many runners live for the trails: providing a gorgeous backdrop, ample scenery, and an unmatched sense of serenity and calm, trail running is among the most common activity for most runners worldwide. The natural cushioning of dirt paths provides immediate comfort for aching muscles, and the change of scenery can ward off any mid-training slump.
To make the most of a trail run, look into the latest trail shoe models, which are made available by all major shoe manufacturers in a variety of shapes and sizes to fit any personal preferences. When purchasing a trail shoe, it is important to pay close attention to the large, knobby soles of the shoes. Generally, a good trail shoe will have a much more rigid sole than a pair of trainers, which helps the foot gain traction on mud, dirt, rocks, and uneven surfaces. Additionally, the EVA compound found in most trail shoe midsoles will also include an additional layer of nylon to prevent rocks and sharp objects from puncturing the shoe and injuring the foot. For added stability, preferable trail shoes will also have a base which is lower to the ground, allowing for better balance while running over unpaved and varying surfaces.

Shaving Minutes Minimally: The Benefits of Racing Flats
After putting in months of hard work in preparation for a race, a runner’s best ally can be a solid pair of racing flats. Flats are a lightweight shoe designed, on the basic consumer level, for road races. Racing flats contain a scant amount of cushioning, and usually have completely flat soles with no heel support. The shoes are designed to create a feeling of weightlessness on the foot—aiding a runner to feel uninhibited by their shoe while in the midst of a difficult race at any distance. Racing flats also allow the foot to hit the ground with more power, allowing for more efficient use of leg muscles per footfall.
Due to the minimal nature of racing flats, it is usually not advised that a runner wear them as a primary shoe. Most models begin to break down after 50 miles, and therefore do not provide a stable source of training footwear if over-used. These shoes, when worn properly and at appropriate times, can provide an excellent boost to training and muscle power—providing strength and speed that trainers cannot match.

In the Buff: The Benefits of Barefoot Shoes
The latest shake-up within the world of running shoes is the resonating return of minimalist design. Manufacturers have scrambled for the past two years to design a shoe that provides comfort without over-cushioning the foot of the average runner. As a result, there is now a huge market for shoes which either allow a runner to simulate barefoot running, or come away with a run that in a minimally-correcting and minimally-cushioned shoe. When worn properly, these shoes can serve as a corrective measure for form issues, foot-strike miscues, and can build muscle strength. Since these models do not provide corrective measures for the foot, runners are forced to modify stride to prevent leg pain. The lesson of proper form is a common result and a reason why manufacturers are receiving praise for their efforts.
When looking for a pair of barefoot or minimalist shoes, it is imperative that a runner read about form techniques, and ensure that their own strides are conducive to a run in minimalist shoes. Many manufacturers have reduced cushioning and support in different areas of the shoe: some by trimming cushioning on the heel, and others by reducing the overall material within the shoe’s midsole. Since these designs vary so greatly, it is important for runners to research the models available, alongside their own biomechanics when running.

With the proper pair of shoes for the trip, any run can be a boost to your pace, your fitness, and your satisfaction after a hard workout. Dress for the elements, and any runner can dress for success.

Keeping Clean
Spring can be especially tough on our shoes—on any given running route, there’s a mix of ice, snow, slush, mud, and enough puddles to make a simple evening run turn into an obstacle course. A key to keeping shoes in optimal shape both physically and aesthetically is cleaning them post-run. Pebbles and debris stuck between treads can permanently warp the contours of the bottom of the shoe, rock salt from thawed ice can degrade the elasticity of foam soles, and caked-on mud can inhibit the breathable materials of a shoes upper portion and cause excess moisture during long runs. For hard-to-reach pebbles, single-use floss sticks with dental picks serve as a great tool to keep outsoles free of debris. For mud and salty water, using a coarse toothbrush works wonders and does not require the use of harsh detergents which can degrade fibers within the shoe.

Keeping Dry
Among spring’s greatest challenges for runners are unexpected rain showers, deep mud puddles, and the ill-timed splash of street puddles from oncoming vehicular traffic. As with most structures, water is the enemy to the integrity of your running shoes. To counteract the effects of soaked shoes, remove the insoles from the shoes and place both shoes and insoles in a dry, well-ventilated area. For those in a rush to get back to running, placing the shoes in front of a fan will allow them to dry quickly and safely. For muddy runs leading to rest days, stuffing shoes with newspaper creates a high-absorbency solution while allowing shoes to maintain proper fit and form. Most importantly, it is critical that shoes are not placed near radiators or within drying machines—this can destroy the foam integrity in the midsole of the shoe.

Starting Rotation
True to the old adage, it is always beneficial to find a great fitting shoe and buy one in every color—or at least in a few different sets. By rotating shoes during transitional weather months, runners can keep their feet on the pavement without missing runs due to wet or muddy shoes. This important step is made all the more crucial during the wet months of March and April. By keeping multiple pairs in rotation, each set of shoes last longer, fit better, and won’t stand between you and your training plans. Additionally, your risk of injury is lowered by creating a rotation: having a dry pair for each run will prevent feet from slipping and blisters from forming. For those runners who enjoy trails, tracks, and roads, keeping a pair of trainers, trail shoes, and cross-trainers in your arsenal will not only allow you to have a fresh pair of shoes at the ready, but will help you train under any set of conditions.

Article by Brian O’Connor

Brooks Trance 10

Brooks highlights three main differences between the two shoes:

• FIT: The Adrenaline GTS 11, thanks to her adjustable stretch lacing, provides a snug wrap of the midfoot while the Trance 10 offers a wider toebox and a looser fit.
• DNA: DNA is Brooks latest and most advanced cushioning technology. The Trance features a full lenght DNA unit, while the Adrenaline GTS only has DNA area in heel and toe
• Materials: The Trance features softer and plushier (thus more expensive) upper materials than the adrenaline.

Individual differences aside, the difference is in the ride: a snugger fit and a more responsive feedback with the road for the Adrenaline GTS 11, and a comfortable and softly cushioned ride on the Trance 10.

You can read more on the Brooks Running Blog

Vibram Five Fingers Classic

• Vibram Five Fingers Classic General Info:

The Vibram Five Fingers line of running shoes has been gaining popularity and recognition over the past few years within the general running community. Long held as a favorite among barefoot runners and other groups, the FiveFinger shoes are now coming into mainstream use. The uniquely styled shoe offers runners a chance to experience the world of barefoot running while retaining the protection of a normal shoe. There are now a wide variety of models available from Vibram to suit the specific needs of every runner, but the Vibram Classics still remains a favorite among many runners.

• Vibram Five Fingers Classic Sole Unit:

Vibram soles are well known for their quality and are incorporated into shoes and boots of many different brands. Vibram brings this legacy to their line of Five Fingers. The sole of these shoes is made of Vibram TC-1 performance rubber that holds up remarkably to wear and tear. At its thickest, the sole is only 4mm allowing for enormous flexibility. The soles are also razor-siped to ensure good traction on wet surfaces. These soles will hold up to the miles without any major signs of wear or tear.

Vibram Five Fingers Classic Upper

• Vibram Five Fingers Classic Upper:

The upper of these shoes is made from abrasion-resistant stretch polyamide fabricand it is glued into the sole. The quality of the upper largely matches the quality of the sole. After months of usage, only minute wear has started to show on the uppers. The seams around the toes tend to be the weak points of these shoe.

It is not unusual for stitching to come undone after a few months in areas that often come in contact with the foot. These tears and seams can usually be mended quite easily and tend not to effect the usability of the shoes. The final detail on the uppers is a small elastic band looped around the top of the shoe that can be adjusted to keep a tight fit on the foot.

• Vibram Five Fingers Classic Opinion:

Vibram recommends some of their other Five Finger models over the classics for the specific purpose of running. The differences between models, however, are minimal. The Classics work beautifully for any purpose. Most people interested in Vibrams probably have some basic understanding of the concept behind barefoot running. Put simply, barefoot or minimalist running is based on the idea that the mechanics of the human foot work best when unencumbered by traditional running shoes. It is this idea that lead to the design of the Vibram FiveFingers, and in so much these shoes do just what they were meant to do. They are nothing more than a thin piece of rubber held snuggly to your foot.

These are shoes that take a lot of getting used to. It could be said that Vibram did not set out to build a better shoe, but rather to build better feet. If you are like most people you, have worn traditional shoes for your entire life and have not had much of a chance to build up the supporting muscle necessary to run close to barefoot. For this reason people new to Vibrams will find it difficult to use them for extended periods of time at first.
It’s recommended that you allow a period of two weeks to get comfortable with your new shoes before you begin doing any serious running in them. My experience on this matter however, is that your feet will continue to adjust for months. You may find that over time you develop new aches and pains in msucles you didn’t even know you had. These pains are largely due to over use of muscles and structures in your body that have only now come into play. By listening to these small aches and pains and trying to adjust your running posture to avoid them you will find your running posture improves.

Vibram Five Fingers Classic Sole

If this does not sound like the sales pitch of corrective shoes that will “remove the pain” and “compensate for your fragile body”, that’s because it’s not. Anyone wanting to run full time in these shoes will have to make the decision that it’s worth getting used to running more naturally. The same could of course be said of running entirely barefoot.

Vibrams are not completely the same as running barefoot though. The whole idea of a barefoot shoe is just what it sounds like, an oxymoron. One of the key components of barefoot running is the tactile feedback from the ground. Being able to feel every stone and pebble may sound painful, but it’s necessary to proper human running technique. Vibrams greatly diminish how much of the ground you can feel. For those not ready to deal with the pain of full time barefoot running this is a plus. For those who have trained themselves to be proficient without shoes this is a drawback. There is always a tradeoff between protection and function and Vibrams are no exception to this.

Vibrams also offer more resistance to the movement of the foot. You cannot, for example, wiggle your toes easily in them. The elastic band in particular can cause issues if it is pulled too tight. Mostly this is of little consequence, but it can lead to stressed feet later down the road if not properly dealt with. Other models such as the KSOs avoid this problem by removing the elastic band.

Ultimately it is safe to say the good outweights the bad with these shoes. I myself wouldn’t go back to traditional running shoes after having run in my Vibram FiveFinger Classics.

Let us know what you think of this shoe in the comments!

Vibram Five Fingers Review by Sam (sam @ madfishman.com)

Saucony ProGrid Kinvara

LEXINGTON, MA ( October 4, 2010 ) – Continuing its leadership in product innovation, Saucony, Inc. today announced that the ProGrid™ Kinvara has won the prestigious Outside Magazine “Gear of the Year” award. The ProGrid Kinvara is Saucony’s minimally constructed, lightweight performance training shoe that allows the foot to move more naturally through its gait cycle. The award was announced in the Fall/Winter 2010 Outside Buyer’s Guide which hit newsstands October 2nd.
 
“In a year that many running shoes are embracing minimalist design, our test team found that the Saucony ProGrid Kinvara had the best balance of ultra-low weight while maintaining a remarkably smooth and enjoyable ride,” said Justin Nyberg, executive editor of the Outside Buyer’s Guide. “The Kinvara is really an incredible shoe: our test team absolutely loved it. It’s a shoe that really encourages a neutral midfoot running gait, inspiring our testers to report that they felt faster than they really are when running in the Kinvara,” added Nyberg.
 
The Buyer’s Guide, published by Outside, America ‘s leading active lifestyle magazine, highlights the very best collection of some of the most thoroughly tested gear in the outdoor industry. Lisa Jhung, lead tester for the Buyer’s Guide, oversaw a designated test group of 25 dedicated runners with a variety of foot types. The team tested 23 new models of road and trail shoes, cumulatively logging 100 miles in each shoe. Testing was conducted on roads and trails in Boulder , Colorado over a period of four months.
 
“The whole Saucony team is honored to be recognized by Outside for our commitment to innovation and our drive to create the products and experiences that resonate with runners,” said Patrick O’Malley, senior vice president of global product for Saucony.
“By allowing the foot to run uninhibited, the Kinvara minimizes to maximize —performance, efficiency and response. This award has inspired us to further push the boundaries of innovation as we continue to shape the next generation of performance footwear for runners everywhere.”
The “Gear of the Year” award marks the latest in a series of notable accolades for the Kinvara. Runner’s World magazine, the world’s leading authority on running information, awarded the Kinvara “Best Debut” in the publication’s 2010 Summer Shoe Buyer’s Guide. The Kinvara was also named “Best Shoe in the Performance Category” in the Running Network’s 2010 Fall Shoe Review and “Best Debut” in Endurance Sports Media Group’s Fall 2010 Shoe Guide.
 
The ProGrid Kinvara, weighing only 7.7 ounces (based on a men’s size 9), debuts Saucony’s lightest cushioning technology, ProGrid™ LITE with Respon-Tek™. The springy trainer offers a plush feel and efficient transition from heel to toe-off, thanks to a lowered heel to forefoot ratio.  Saucony’s EVA+ exposed foam midsole allows for lightweight protection underfoot while maximizing rebound and flexibility. Triangular lugs in the XT-900™ carbon rubber outsole act as independent pistons, providing cushioning at multiple points of contact while reducing abrasion. The upper’s booty construction, midfoot indo-skeleton and heel memory foam deliver a secure, foot-hugging ride. A breathable mesh upper and EVA sockliner add to the lightweight comfort of the ProGrid Kinvara.
 
The ProGrid Kinvara, available at select specialty run retailers, comes in men’s sizes 7-13, 14 and15, and women’s sizes 5-12. The suggested retail price of the ProGrid Kinvara is $90.00. To find a retailer near you, call 800-365-4933 or visit www.saucony.com.
 
For interviews, please contact Sharon Barbano at Saucony (617-824-6126), sharon.barbano@saucony.com or Jeff Lawrence at Mullen (617-226-9945), jeff.lawrence@mullen.com.
 
About Saucony, Inc.: Saucony, Inc., a subsidiary of Collective Brands, Inc., is a leading global running lifestyle brand that fuses performance, innovation and style to create compelling footwear and apparel with its widely recognized brands Saucony and Saucony Originals.  Founded in 1898, Saucony continues to inspire runners everywhere with its award winning innovations, including Flexion Plate™, ProGrid™, Arch-Lock®, and ViZiPRO™ apparel. For more information, go to www.saucony.com.
 
About Collective Brands, Inc.: Collective Brands, Inc. (NYSE: PSS ) is a leader in bringing compelling lifestyle, fashion and performance brands for footwear and related accessories to consumers worldwide. The company operates three strategic units covering a powerful brand portfolio, as well as multiple price points and selling channels including retail, wholesale, ecommerce and licensing. Collective Brands, Inc. includes Payless ShoeSource, focused on democratizing fashion and design in footwear and accessories through its nearly 4,500-store retail chain, with its brands Airwalk®, Dexter®, Champion®, Zoe & Zac™, the first-ever affordable green footwear brand, and designer collections Lela Rose for Payless, Unforgettable Moments by Lela Rose, Isabel Toledo for Payless, Christian Siriano for Payless and STLP x Airwalk, among others; Collective Brands Performance + Lifestyle Group, focused on lifestyle and performance branded footwear and high-quality children’s footwear sold primarily through wholesaling, with its brands  including Stride Rite®, Keds®, Sperry Top-Sider®, Robeez®, and Saucony®, among others; and Collective Licensing International, the brand development, management and global licensing unit, with such youth lifestyle brands as Airwalk®, Vision Street Wear®, Sims®, Lamar® and LTD ®.  Information about, and links for shopping on, each of the Collective Brand’s units can be found at www.collectivebrands.com.

For any runner, running is a repetitive impact sport that can send a shock through the body every time the foot strikes the ground, so running shoes with the ability to absorb the impact are critical. For heavy runners, this is doubly important, as their size places even more stress on their joints.

There are two foot conditions that are typical among heavy runners, and the right shoe can help address both.

• First, heavy runners typically have less arch to their feet. This can lead to knee and ankle pain, because a flattened foot has a tendency to turn inward, misaligning the legs.
• The second condition, which goes often goes hand-in-hand with the first, is that heavy runners tend to overpronate. Pronation is an inward roll of the foot, from the heel to the big toe, that occurs when we walk or run. It is a natural occurrence, and is the body’s way of absorbing shock. However, overpronation (also called hyperpronation) occurs when there is too much roll, and again can lead to lower body injuries.

To tell if you overpronate, examine a pair of shoes, either existing running shoes or those you wear on a daily basis. If the heels are worn evenly, most likely you don’t have a pronation problem. However, if the heels turn inward and the soles are worn primarily on the inside, you may be an overpronator.

Shoe makers have recognized that this is a common problem, and there are a great many running shoes on the market that will allow you to run pain-free. If you fall into this category, consider motional control or stability shoes, which are built to restrict overpronation and provide overall stability.

Shoes to consider if you have low arches and overpronate (roll the ankle inwards)

• Nike Lunarglide+ 3
• Asics Gel Kayano 18
• Brooks Trance 11

Shoes to consider if you have normal to high arches.

Brooks Glycerin 9 ]]> http://www.runningshoesguru.com/2010/09/the-best-running-shoes-for-heavy-runners/feed/ 6 http://www.runningshoesguru.com/2010/08/mizuno-precision-fit-online-discover-your-biomechanics/?utm_source=rss&utm_medium=rss&utm_campaign=mizuno-precision-fit-online-discover-your-biomechanics http://www.runningshoesguru.com/2010/08/mizuno-precision-fit-online-discover-your-biomechanics/#comments Tue, 03 Aug 2010 20:19:53 +0000 Ruggero Loda http://www.runningshoesguru.com/?p=1390

Mizuno launched a very interesting tool: Mizuno Fit Precision, a website that lets you analyze your biomechanics and running style and helps you selecting the right shoe.

Mizuno partnered with Currex, a german based company that specializes in developing and producing analysis systems and procedures for orthopaedic gait and running analysis. Mizuno Precision Fit are large units that Mizuno uses in expos and important running events. The Fit Precision Online website is a free utility that helps you self-analyzing your biomechanics and gait and suggests the right (Mizuno) shoe that will suit you better.

We tried and reccomend it: it is free and it surely is a great help.

Through 8 screen of options, you self-assess your style/physical characteristics. The first selection is your gender (you can read here why women running shoes are different than men’s), to your body weight, pace (the speed of your typical workouts), the type of your foot, its rotation, your foot strike, your flexibility and static/dynamic leg.

Mizuno My Precision Fit

I tested it, and my reccomended shoe was the Wave Nirvana. Which is excellent, because it is one of my shoes and one of my favourites!

If you want to try it, this is the link: Mizuno Fit Precision Online.

]]> http://www.runningshoesguru.com/2010/08/mizuno-precision-fit-online-discover-your-biomechanics/feed/ 0 http://www.runningshoesguru.com/2010/07/nike-lunarglide-vs-lunarelite-vs-lunarracer-vs-lunarswift/?utm_source=rss&utm_medium=rss&utm_campaign=nike-lunarglide-vs-lunarelite-vs-lunarracer-vs-lunarswift http://www.runningshoesguru.com/2010/07/nike-lunarglide-vs-lunarelite-vs-lunarracer-vs-lunarswift/#comments Wed, 21 Jul 2010 15:52:50 +0000 Ruggero Loda http://www.runningshoesguru.com/?p=1281

You read about them, you saw lots of runners wearing them at the park, you watched the video.

You wanted to try a pair for yourself. So you went online or you visited your local running store and found out there’s more than one Lunar Nike shoe out there.

In 2010 Nike released four different lunar running shoes into the wild: the LunarGlide+, the LunarElite+, the LunarRacer+ and the LunarSwift+. What are the differences between these four and which one should you chose? To help you chose which Lunar shoes you want to run in, we compare them in the table below, ordered by the amount of support offered (highest to lowest).

	LunarGlide+ It is the most supportive of the Lunar family. First shoe to introduce the Dynamic Support which consists of a softer foam contained into a harder shell. In addition, there is a TPU (plastic) reinforcement on the medial side of the midsole, to give even extra support. The use of FlyWire on the upper ensures a tight wrap of the foot.	Best for: Neutral to mild over-pronating runners in search of a very lightweight run. At 10.7 oz, the Lunarglide is lighter than most light support shoes.
Nike LunarGlide+ 3 Review
	LunarElite+ The LunarElite replaces the Air Zoom Elite. Thought as a lightweight racer/tempo trainer, it offers less support than the LunarGlide: the Elite still uses the Dynamic Support system but eliminates the TPU insert. Its midsole is also lower than the Glide. FlyWire on the upper and seamless construction complete the features of this very light shoe, sitting at only 9.7 oz.	Best for: Runners in search of a lightweight shoe with a very comfortable upper, a springy heel cushioning and some mild support for over-pronation.
Compare prices on the Nike LunarElite+
	LunarSwift+ The LunarSwift is a takedown of the LunarElite. This means that it has the same design/engineering DNA but at a more affordable pricepoint. There is no FlyWire and the shoe weights slightly more at 10.2 oz.	Best for: Runners looking for a moderate supportive lightweight tempo/racer shoe at an affordable price point.
Compare prices on the Nike LunarSwift+
	Lunar Racer+ 2 At only 6.7 oz. the Lunar Racer 2 is the evolution of the Lunarlite Racer, the best selling marathon racing shoe for 2009. Runners are amazed by the amount of springy cushioning in sucha lightweight package. Support offered, though, is very very limited so not the ideal shoe for everyday training, especially for over-pronators.	Best for: An extremely lightweight racing shoe, for neutral to under-pronating runners.
Compare prices on the Nike Lunar Racer+

]]> http://www.runningshoesguru.com/2010/07/nike-lunarglide-vs-lunarelite-vs-lunarracer-vs-lunarswift/feed/ 3 http://www.runningshoesguru.com/2010/07/video-engineering-the-nike-free-run/?utm_source=rss&utm_medium=rss&utm_campaign=video-engineering-the-nike-free-run http://www.runningshoesguru.com/2010/07/video-engineering-the-nike-free-run/#comments Fri, 09 Jul 2010 22:23:51 +0000 Ruggero Loda http://www.runningshoesguru.com/?p=1249 http://www.runningshoesguru.com/2010/07/video-engineering-the-nike-free-run/feed/ 1 http://www.runningshoesguru.com/2009/08/running-shoes-that-promise-to-improve-your-running-style/?utm_source=rss&utm_medium=rss&utm_campaign=running-shoes-that-promise-to-improve-your-running-style http://www.runningshoesguru.com/2009/08/running-shoes-that-promise-to-improve-your-running-style/#comments Fri, 07 Aug 2009 12:31:13 +0000 Ruggero Loda http://www.runningshoesguru.com/?p=888

Unusual Running Shoes

Barefoot Running and Forefoot Strike seem to be the key words for runners in 2009. In the last months an increasing number of articles has appeared on newspapers, blogs, forums with a common central theme: traditional running shoes promote a non-ideal running form and running barefoot is what we were created for. At the same time we are seeing more and more Brands launching and promoting shoes that promise to improve your running style, either by creating a barefoot feeling or by promoting midfoot and forefoot strike.

The logic behind it

We know how shock absorption during the walking and running gait works: you land on your heel and roll your foot on the ground up to the forefoot, where your foot lifts off. During this motion your arch collapses (pronates), absorbing the shock caused by your bodyweight.
The objection that has been raised is that since men run on Earth in prehistory, they have been doing so barefoot – with a body engineered just to do that. Barefoot running supporters claim that modern running shoes – being overly cushioned – promote an excessive heel strike, leading to poor running form and even more injuries in the long run (no pun intended).
Even accepting the premise, unfortunately our running landscape has dramatically changed since prehistory – and we run on concrete and gravel much more than we do on grass or ground. Therefore we still need shoes to run safe and comfortable. A few sports company are coming up with shoes that promise to improve our running form and free us from the heel strike slavery.
We have a look today at three: the Newton Running, the Nike Free and the New Balance 800.

Newton Running Shoes

Newton is a relatively new running shoe company founded by a team of runners in Boulder, Colorado. The name comes from the english father of motion laws. The principle they based their shoes upon is simple: for every action there is an equal and opposite reaction, and it applies to the principle of running – by applying a force to the ground, the ground applies an equal and opposite force on your foot, propelling you up and forward. (You can read more about it in our article Run Fast: How to Increase Your Running Efficiency).
Newton Running developed a whole range of shoes that encourages running on your midfoot/forefoot, a technique and position that helps keep you running more efficiently, injury-free and faster. They refer to this style of running as a Land Lever Lift scenario.

Actuator Lugs

What this translates into the engineering of the shoe is a unconventional design of the midsole and outsole. As opposed to cushioning the heel (and thus favouring heel landing – or heel-strike), Newton Running places actuator lugs (see picture) directly under the forefoot. On the contact with the ground these lugs are driven into their chambers (action) and, when you apply force on the ground, they are released (reaction), providing extra propulsion.
You can read more about Newton Running Shoes on their website. Go to Newton Running Shoes.

Nike Free

Nike started talking about the advantages of Barefoot Running back in 2005, when they first released the Nike Free running shoe. According to Nike, cushioning and support are needed in order to avoid injuries but, at the same time, all the cushioning and support that modern running shoes provide are making our foot’s muscles lazy. Therefore the Free is created as a training shoe, with which to run a limited number of miles amid your normal running schedule in order to specially train the muscles that are not activated while running with normal running shoes.

Nike Free

The way Nike Free works is by delivering a completely deconstructed sole unit, made of a lightweight foam material which is deeply carved both horizontally and vertically in order to allow the plant of the foot a higher degree of freedom of motion.

We discussed and reviewed the Nike Free 5.0 previously, please read the Nike Free Review where you will also find a video explaining how the shoe was thought and engineered.

New Balance 800

New Balance developed its 800 model with the principles of ChiRunning in mind. ChiRunning is a method of running instruction developed by Danny Dreyer, an American Ultramarathon runner and Tai Chi practitioner. Its primary focus is to teach runners to move in a more efficient, natural way (sounds familiar?).

Without entering too much into detail, one of the principles of ChiRunning is midfoot strike as opposed to heel strike. The NB MR800 was designed in order to provide the maximum benefit for runners who strike with their midfoot.

What you can notice by looking at its sole unit, is the podular construction. The shoe provides the usual cushioning through foam. Since midfoot strikers apply most of their force on the lateral (external) side, there is where NB concentrated their cushioning efforts. Further, the height of the heel is lower than traditional running shoes in order to make it easier for a runner to land on the midfoot.

Do they work?

Both these shoes divide runners into two groups: the ones who use them and swear by the improvements they achieved, and the skeptical ones. We tend to agree that running is not only about pounding mile after mile week after week (even though this is the essence of running training). Running form is extremely important both in preventing injuries and help us run longer, or faster.
While Nike pushes the Free as a training shoe, and New Balance partnered with the ChiRunning organization, who believes that running performance comes after running enjoyability, Newton Running is seriously pushing its shoes as a mean to achieve greater results and it is actively sponsoring athletes who compete in marathons, triathlons…
So far it is too early to say if the barefoot running movement will prevail over the current “heel cushioned” market. We believe time, and miles, will tell.

]]> http://www.runningshoesguru.com/2009/08/running-shoes-that-promise-to-improve-your-running-style/feed/ 9 http://www.runningshoesguru.com/2009/05/choose-the-best-womens-running-shoes-summer-2009/?utm_source=rss&utm_medium=rss&utm_campaign=choose-the-best-womens-running-shoes-summer-2009 http://www.runningshoesguru.com/2009/05/choose-the-best-womens-running-shoes-summer-2009/#comments Thu, 28 May 2009 22:57:43 +0000 Ruggero Loda http://www.runningshoesguru.com/?p=554 Until relatively recently, the common approach from sportswear companies towards women’s running shoes was the now sarcastic motto “shrink ‘em and pink ‘em”, as womens running shoes were no more than a mens shoe in feminine colours.Nowadays, sports company understood the huge market potential represented by female runners and they are starting approaching the design and engineering of running shoes for women in a different way.It is a fact that womens are bio-mechanically very different from men and by focusing on those differences and addressing specific issues is now the main driver by those companies who consider female runners as an important chunk of their market.

Why do womens running shoes need to be different from mens running shoes?

There are a few, significant differences between mens and womens when it comes to their running bio-mechanics. Let’s review a list of the most important and the solutions running companies are implementing to address them.

1. Women have a wider Q-Angle.
   

   The Q-Angle is the angle of incidence of the quadriceps muscle relative to the patella (see picture).Women have usually larger hips rather than men. This means a wider Q-Angle. As a consequence of the wider angle, women tend to pronate more than men.For this reason it is very important that while engineering a womens running shoe, the designers and developers take this into consideration and work on addressing this by having a different midsole/outsole on the womens version, a combination of shapes and materials that can offer women the extra support they need.

2. Women’s Body Mass is Lower.
   Statistically, women have approximately 15% less body mass than men with the same foot size. This means that when designers calculate how much bouncy the foam material in the midsole (for example) needs to be, they have to take into account the fact that for the same shoe size, the womens version should be lower and/or softer, as it would have to sustain 15% less of the impact.
   For the same reason the flex grooves, which are the carved lines in the forefoot outsole that help during the toe-off, need to be more accentuated in the women shoe, as the lower body mass makes it more difficult to flex the foam material of the midsole and needs to be aided.

 

3. Women’s Feet Have a Different Shape.
   Men have broader and longer feet than women of their stature. Results show that women’s feet have different shape characteristics than men’s, especially in the arch, the first toe, the lateral side and the ball of the foot. This should should be considered when designing sports shoes for women.
   While the previous points had impacts on the way a shoe’s sole unit had to be built, this point is about the upper.
   The last of a shoe is the shape around which the upper of the shoe is constructed. They are characteristic of each brand and are very crucial to the final fit of the shoe around the foot. Usually a women shoe is just a smaller version that the mens one, and the last used is the same.
   Lasts are very expensive (the research to get the right one is) and using women specific lasts is a great commitment by a company towards their female running consumers.

We highlighted the three main differences between mens and womens running bio-mechanics and the characteristics that a proper women running shoe should have to accommodate them. Here below we are recommending a few shoes that we believe were built with an eye towards female runners.

As usual, let us know your opinion in the comments!

Choose The Best Women’s Running Shoes

(If you don’t know the difference between cushioning and stability running shoes, you can find all the info in our article “3 types of running shoes for 3 types of feet“.)

• Cushioning Shoes
  • Nike Zoom Vomero+ 6
  • Nike LunarGlide+ 3
  • Asics Gel Nimbus 13
  • Nike Zoom Pegasus+ 28
• Stability Shoes
  • Nike Zoom Structure Triax+ 15
  • Mizuno Wave Inspire 8
  • Asics Gel Kayano 18
  • Asics GT 2170

]]> http://www.runningshoesguru.com/2009/05/choose-the-best-womens-running-shoes-summer-2009/feed/ 5 http://www.runningshoesguru.com/2009/04/the-best-running-shoes-for-flat-feet-summer-2009/?utm_source=rss&utm_medium=rss&utm_campaign=the-best-running-shoes-for-flat-feet-summer-2009 http://www.runningshoesguru.com/2009/04/the-best-running-shoes-for-flat-feet-summer-2009/#comments Tue, 21 Apr 2009 15:08:11 +0000 Ruggero Loda http://www.runningshoesguru.com/?p=324 Flat Foot: What is it.

The arch of the foot is formed by the tarsal and metatarsal bones and strengthened by ligaments and tendons. It allows the foot to support the weight of the body in the erect posture with the least weight.
The height of the arch determines pronation and foot type.The arch height of the foot can easily be checked using the wet feet test.

People with a Low arch do not have a distinct curve along the inside of the foot. The imprint taken in a wet test may show nearly the entire foot. People with low arches are more likely to overpronate which can result in injuries. Insufficiently expressed arches are called low or fallen arches. The term flat feet applies to the arch which is sitting on the ground completely.

Skeleton of Foot – Lateral arch (external).

Skeleton of Foot – Medial Arch (internal)

Runners with flat feet need to put extra care in choosing the best running shoe

Your foot arch is your natural shock absorption system. Nature designed it so that when you put your body weight over your feet the shock is absorbed by this mechanism in order to alleviate the impact (and subsequent injuries) that would otherwise hit your feet, ankles, knees and hips. A flat foot is the most visible sign of overpronation, meaning that your arch collapses during the impact on the ground. As a consequence, your ankle twists inward and your knees overcompensates.

Flat feet are a particular concern for runners, as during the running gait the arch is supposed to support on average 3 times their body weight.

Shoes Technologies Aimed at Runners with Flat Feet

Over the last 20 years or so, all the major running footwear producers developed specific technologies aimed at helping runners with flat feet run in comfort and safety.

The key words you have to remember are: stability, support and motion control.

Support is what a flat foot runner needs. When looking at shoes reviews or technical specifications, any indication of “added support” means you are headed in the right direction. Stability is an industry standard term that categorizes running shoes aimed at helping overpronation: every brand has their own collection of Stability Running Shoes. Motion Control are Stability Shoes for the most severe overpronators: they include the solutions of stability shoes and focus in enhancing them.

The main technology found in Stability shoes is a medial post of dual density foam. Footwear producers inject a harder compound of foam right below the medial side of the arch and sometimes extended all the way to the heel. It is easily recognizable as a darker (almost always gray) piece of foam on the inside of the midsole (view picture).

Dual Density Post

Best Running Shoes for Flat Feet

Click on the name of a shoe to go to the review.

Stability Running Shoes

Don’t think that since you have flat feet you automatically need a Motion Control shoe: a well constructed Stability shoe can be the best choice for a runner with a low arch.

• Nike Zoom Structure Triax+ 15

  One of the editors of Running Shoes Guru is a 180 lbs runner with extremely flat feet – and the Triax is his shoe of choice (since version 13).

• Asics Gel GT-2170.

  The GT-2XXX from Asics is a shoe that year after year delivers a stable, protected and very well cushioned ride at a very reasonable price.

• Mizuno Wave Inspire 8.

  It is the perfect shoe if you want support and also a great lightweight feeling.

• Brooks Adrenaline GTS 12.

  Low arch and great control, the Adrenaline is many flat feet runners’ GO TO SHOE.

• Nike Lunarglide+3.

  Nike completely reinvented the support category with the Lunarglide series. A support running shoe that is incredibly soft, also indicated for heavy runners.

Motion Control Running Shoes

Motion Control running shoes adopt the same solutions as Stability shoes, plus special sole unit/upper construction in order to lock your foot in position and support it throughout the ride.

TIP: many motion control running shoes have a raised arch of a hard material. It is designed to put your arch in the right position. But not all runners like it: if when you try the shoe on you can feel it during a simple walk, you will definitely feel it (and hate it) during your runs.

• Brooks Trance 11

  The Brooks Trance 10 is premium motion control for flat footed runners.

• New Balance 1226.

  While many Motion Control shoes feel unnaturally stiff, New Balance delivered a flexible yet supportive trainer that just feels good.

• Asics Evolution 6.

  Asics made sure they built a very comfortable Motion Control shoe.

Some Tips for Flat Feet Runners

• Run Barefoot. If you have the chance, add barefeet runs on a softer surface (on a beach for example) to your running schedule. Running barefoot stimulates and strengthens your foot’s natural muscles, improving your natural shock absorption capabilities.
• Try the Nike Free 5.0 or the Nike Free Run+. If running barefoot is not a viable option for you, the Nike Free technology is your second best option to train your foot’s muscles.
• Pick up a ping-pong ball with your toes. A simple exercise anybody can do at any time, even while watching tv. Recommended by many podiatrists, this exercise will give you incredible results in the long run.

]]> http://www.runningshoesguru.com/2009/04/the-best-running-shoes-for-flat-feet-summer-2009/feed/ 38 http://www.runningshoesguru.com/2009/03/anatomy-of-a-running-shoe/?utm_source=rss&utm_medium=rss&utm_campaign=anatomy-of-a-running-shoe http://www.runningshoesguru.com/2009/03/anatomy-of-a-running-shoe/#comments Fri, 27 Mar 2009 17:11:12 +0000 Ruggero Loda http://runningshoesreview.wordpress.com/?p=60

Anatomy of a Running Shoe (courtesy of www.visualdictionaryonline.com)

This image illustrates the main components of a running shoe, and can help us as a visual reference for the future.

A running shoe is primarly divided in two main components

• a shoe upper, which is the mesh/leather/synthetic part  you insert your foot in and lace up;
• a sole unit, which is itself split into a midsole and an outsole.

The two parts (upper and sole unit) are produced separately and hand glued together at the end of the production process.

Although the upper plays a big role in the soundness, fit, comfort and performance of a running shoe, the technologies that make a shoe a cushioned, stability or motion control shoe are mainly to be found in the sole unit of the shoe – in the midsole.

We read here the importance of absorbing the shock that comes from the impact on the ground. Your running shoe’s midsole absorbs a good part of the impact and therefore it is important to understand a few basic concepts about midsoles – so that you can choose the best running shoe for your unique style of running.

Please check HERE for a guide on running shoes midsoles.

]]> http://www.runningshoesguru.com/2009/03/anatomy-of-a-running-shoe/feed/ 0 http://www.runningshoesguru.com/2009/03/3-types-of-running-shoes-for-3-types-of-feet/?utm_source=rss&utm_medium=rss&utm_campaign=3-types-of-running-shoes-for-3-types-of-feet http://www.runningshoesguru.com/2009/03/3-types-of-running-shoes-for-3-types-of-feet/#comments Thu, 26 Mar 2009 17:25:03 +0000 Ruggero Loda http://runningshoesreview.wordpress.com/?p=44 When it comes to running biomechanics, there are three types of runners (click here to find out what runner type you are).

No matter what brand (be it Asics or Nike or NB), running shoes are divided into three main silos, each one addressing the specific needs of one of the three types of runners.

Runner Type	Shoe Type	Explanation
Over Pronator	Motion Control Shoes (check our Motion Control Running Shoes Reviews!)	Motion control footwear emphasizes medial support by having dual density midsoles, roll bars or foot bridges. This medial (inside support) support slows the rate of over pronation. An example of a motion control shoe would be the Asics Evolution and the Brooks Addiction Walker.
Neutral Pronator	Stability shoes (check our Stability Running Shoes Reviews!)	Stability footwear combines cushioning features and support features into its design. An example would be the Asics GT 2140 running shoe.
Supinator	Cushioning shoes (check our Cushioning Running Shoes Reviews!)	Cushioned footwear emphasizes enhanced shock dispersion in its midsole and/or outsole design. Many shoe companies add materials to the heel and forefoot areas to enhance the cushioning properties of the shoe i.e. air, gel, hydro flow etc. An example of a cushioned running shoe would be the Asics Gel Nimbus.

These kind of shoes differ from each other for a whole series of characteristics, the most important of which reside in the midsole of the shoe.

Check out our articles on the anatomy of a running shoe – we will explain you how different shoes help you run !

]]> http://www.runningshoesguru.com/2009/03/3-types-of-running-shoes-for-3-types-of-feet/feed/ 5 http://www.runningshoesguru.com/2009/03/a-simple-test-to-determine-your-foot-type-neutral-pronator-supinator/?utm_source=rss&utm_medium=rss&utm_campaign=a-simple-test-to-determine-your-foot-type-neutral-pronator-supinator http://www.runningshoesguru.com/2009/03/a-simple-test-to-determine-your-foot-type-neutral-pronator-supinator/#comments Thu, 26 Mar 2009 15:39:24 +0000 Ruggero Loda http://runningshoesreview.wordpress.com/?p=34 There are a few tests commonly used to determine which kind of runner you are and, therefore, which kind of running shoe you should use.

One of these tests is called the Wet Feet Test and it is very simple to do and to understand. The basis of this test is that the wet footstep you leave on the floor while walking is a good indicator on how your foot absorbs the shock of the impact with the floor.

Simply wet your feet and walk over a flat surface, either the floor or a sheet of paper. Now, compare the impression you leave with the three figures here below:

Neutral Pronator	Neutral Pronator: If your impression looks the most like this one, you are a neutral pronator (20-30% of runners are). You strike the floor with your heel, then while you roll towards the toes, your arch lightly collapse inward absorbing the impact.
Over Pronator	Over Pronator: This foot impression looks like the whole sole of the foot. If this is the footstep that most closely resembles yours, then you are an over pronator. This means that the arch of your foot stretches inward too much, not assorbing the shock correctly and exposing you to injuries.
Supinator	Under Pronator (Supinator) Last, this is the foot impression of an under pronator (or supinator as most commonly called). Supinators’ feet don’t flex enough to provide an effective shock absorption during the run, making impact with the floor very hard and surely dangerous.

Whatever your kind of foot is, sport companies over the years have developed footwear technologies that can help. Almost all of them offer different lines of footwear, each one targeting only one of these foot types.

Sports industry has come to a common way to classify this different kind of footwear.

Please check the article here to find out what shoes are made for your foot type!

]]> http://www.runningshoesguru.com/2009/03/a-simple-test-to-determine-your-foot-type-neutral-pronator-supinator/feed/ 2 http://www.runningshoesguru.com/2009/03/running-shoes-101-pronation-and-shock-absorption/?utm_source=rss&utm_medium=rss&utm_campaign=running-shoes-101-pronation-and-shock-absorption http://www.runningshoesguru.com/2009/03/running-shoes-101-pronation-and-shock-absorption/#comments Thu, 26 Mar 2009 10:39:30 +0000 Ruggero Loda http://runningshoesreview.wordpress.com/?p=13 Do you need a shoe that cushions your foot or one that supports it?

If  you want to chose the right running shoe, the first concept you need to be familiar with is pronation.

Every time you stomp your foot on the ground, either by running, jumping or walking,  you apply a force to the ground.  As we know from Newton’s third law of Motion, the ground will respond by applying an equal and opposite force upwards towards you. This force is what propels your foot up and forward. This force makes you run.

The problem is that when you run, you apply a force as high as 8 times your body-weight. This force then gets back to you through your foot, ankle, knee and hips. No different than a car, your body has natural suspensions to help you absorb the shock. The basis of this natural suspension system is a process called pronation.

Pronation is the natural rolling of your foot inwards during the running (or walking) gait. The arch of your foot collapses towards the floor in order to absorb the impact.

Pronation is part of the natural bio-mechanics of your gait, and is there to protect you from injuries. Problems (injuries) can occur when you either pronate or supinate too much. Going back to the car suspensions analogy, problems occur when your suspensions are either too stiff or too soft.

Given this premise, we can differentiate three different conditions:

• Neutral Pronation when the foot naturally rolls inwards during the heel-to-toe transition of the gait. 20-30% of runners are neutral pronators.

• Over Pronation when the foot rolls excessively inwards and the arch collapses in a way that is detrimental to right shock absorption.
• Under Pronation (or  Supination) when the foot does not roll inwards enough during the running gait, leading to insufficient shock absorption.

Knowing if you are a neutral, over or underpronator is the first step towards choosing the best running shoe for you.

Here is a quick test to determine if you are a neutral, over or under pronator (supinator).

If you already know, click here to find out which is the best kind of running shoe for you.

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