If the Shoe Fits!
Finding a
correct running shoe for triathlon training
by
Michael Pate of
www.whenbigboystri.com
It seems
that almost everyone has questions about finding the correct running shoe or
what they should look for in a running shoe. I have to admit that my first
tri season was completed in the wrong kind of shoe for my foot type and my
build, but I never really thought much about it. It seems that we will pay
a bundle for the latest gadget to take off a little time on our swim or will
spend thousands on a bike, but often not give the shoes that we are wearing
a second thought. So this month, I decided to go to my local running store
and talk to one of the owners about proper fitting of shoes and some of the
common misconceptions. I was able to spend one Saturday morning in the
store conducting this interview and I learned a good bit of information
about shoes and proper fitting.
My
interview was conducted with Don Cassano.
(Cassano on bike at Lake Placid)
BT
- Tell our readers about your background and how that equips you with the
experience and expertise to properly fit someone in running shoes?
Cassano - I have a Bachelors degree in human anatomy and biology and I
have a Masters degree in Physical Therapy. I also work in a sports medicine
clinic where we treat all types of sports-related injuries including
foot-related injuries and we treat injuries to all types of athletes.
BT
- Are you involved in triathlons?
Cassano - Both my wife and I are runners and we do triathlons, marathons
and Ironman triathlons. We try to support the community in that way.
BT
- What are some of the races that you’ve completed?
Cassano - Several local and regional sprint triathlons, The Disney
Marathon, The Chicago Marathon. Both my wife and I have completed four
Ironman triathlons: Ironman Florida three times and Ironman Lake Placid
USA, and several half Ironmans.
BT
- What prompted you to open a running store?
Cassano - We felt that there was a need in our community for individuals
to have the appropriate fit or the appropriate shoe for their particular
foot structure and we felt that this was a lacking component in our
community.
BT
- What should someone look for when they go to buy a new pair of running
shoes?
Cassano - The most important thing is to look for the type of shoe that
fits your foot structure best. Most shoe manufactures make, simply put,
three types of running shoes to try to accommodate foot structures.
BT
- What are the three types of running shoes that are manufactured?
Cassano - Neutral, Stability, and Control or Motion Control.
BT
- Tell us about the purpose of the neutral shoe design.
Cassano - The neutral shoe design is for the person who is high-arched
who does not pronate when they walk, who may even actually supinate, There
is actually a misnomer out there that a neutral shoe design is a cushion
shoe, but actually it has the same amount of cushion as a Stability and
Motion Control shoe. A neutral shoe just does not control pronation.
BT
- Tell us about is the Stability shoe.
Cassano - The stability shoe is a shoe that is designed for the mild to
moderate pronator, which means that their arch collapses when their foot
hits the ground. This shoe provides the stability to keep the arch from
collapsing. There are different degrees of stability shoes some control
stability a little and some control stability a lot.
BT
- Tell us about the motion control shoe.
Cassano - Motion control is typically for the flat foot or Pes planus
foot structure. It is typically for somebody who may have a slightly larger
build and slightly larger body frame who also pronates.
Pes
planus – flat foot
Pes cavus
– high arch
BT
- What are the three types of gait or “foot strike”?
Cassano - The first type of gait or foot strike is considered a
supinator. That person is the person who, when the foot hits the ground, it
lands on the lateral or outside part of the foot and their arch – heel
strike to toe off – does not collapse. A pronator is someone who, when their
heel hits the ground, their arch slightly collapses and then they come into
toe off. There can be a mild pronator to a severe pronator. You can also
be high-arched and pronate. But you can also be low-arched and not pronate.
There are certain shoes out there for a low-arched person who does not
pronate.
BT
- What is involved in a shoe fitting?
Cassano - First a history of the person should be performed. Have they
ever had any classic running injuries? Some of those injuries may or may
not be related to their footwear. Secondly, you would expect that person to
perform a gait analysis or a foot analysis to determine what type of foot
structure you are. Thirdly, educate that person on the different types of
footwear and what appropriate footwear would match their foot structure.
BT
- Would a fitting also require a person to try on several different types of
shoes and go out and run with some of those shoes?
Cassano - Absolutely. And all of the different companies out there make
stability shoes and cushion shoes and motion control shoes, but again,
you’ll want to try on that footwear and make sure that footwear is
appropriate for you.
BT
- How long should a person wear a pair of shoes before getting new ones?
Cassano - The common philosophy out there is that you should wear a pair
of shoes from 300-500 miles. However, if you’re fairly serious about your
running, you’ll definitely want to examine the break-down in the sole of the
shoe – whether or not the rubber compound in the shoe has maintained its
resiliency versus just going by mileage. One problem that people have is
that they tend to examine the bottom of their shoes. Companies out there
are using stronger technologies – for example, carbon fiber – in the bottom
of their shoes to prevent sole wear. So that’s probably one of the most
inaccurate ways to measure your footwear mileage.
BT
- Should someone alternate between two pairs of shoes?
Cassano - That’s important if you’re running back-to-back days. If
you’re giving your shoes ample time to dry out accumulated moisture, it’s
okay to have one pair. If you’re running back-to-back days, you’ll
definitely want to give your shoes a break.
BT
- Does weight play a factor in the wear of a shoe?
Cassano - Absolutely. Some shoe manufacturers have tried to take
advantage of that by building stronger compounds in their footwear for
heavier persons. But absolutely the rubber compounds will break down faster
with heavier weight.
BT - Is it necessary for someone having foot problems to get orthotics?
Cassano - Our feelings, and the feelings of our local podiatrists, are
that you do not need an orthotic
if you are in appropriate footwear. There are some rare circumstances where
there is some mechanical issue that cannot be controlled by footwear, but
that’s usually pretty rare. Otherwise,
orthotic wear outside of your running shoes –
for every day – is appropriate.
BT
- Should someone be fitted differently for trail running shoes than for
regular running shoes used for road racing?
Cassano - Absolutely not. In trail shoes, you’ll find both stability
and neutral shoes.
Also
another point would be a lightweight trainer and/or a racing flat. You’ll
find both neutral and stability technology in both of those shoes. We warn
someone who is a bigger, heavier-framed runner that running in a racing flat
may lead to a greater risk of injury. They may want to consider just
trainers and lightweight trainers. The racing flat, in my opinion, is for
the runner who is an experienced, well-developed runner.
BT
- Should someone have a different shoe for racing than for training?
Cassano - That’s personal preference. The reason those shoes are
different – trainer, lightweight trainer and racing flat – is simply because
of weight and increased performance as in how you foot strikes and leaves
the ground.
BT - It seems that today a lot of runners are putting inserts in their
shoes. Not orthotics,
but some sort of insert purchased at a drugstore or sporting goods store.
With a properly-fitted shoe, is that necessary?
Cassano - It is not necessary to replace the sock liner in your shoe
with a nicer, thickened, cushioned pad. That can actually disrupt the
technology of that shoe. You’ll find that in the higher-quality, more
expensive running shoe versus the lower-quality, less expensive running
shoes, one of the biggest differences is that you’ll find a nicer sock liner
in the more expensive shoes.
BT
Is there any type of foot that is just not compatible with a any shoe?
Cassano - I’m sure there are some rare circumstances, but you should
always be able to fit someone with the proper shoe.
BT
- If someone is in the wrong shoe or has been fitted improperly, what are
some injuries that may occur?
Cassano -
·
Plantar Facitus
·
Heel pain
·
Iliotibial Band Sydrome (IT Band
Syndrome)
·
Achilles tendonitis
·
Numbness/tingling of the foot
(shoe width may not be appropriate)
It may
even assist in back pain and knee pain, although it won’t typically be the
sole problem with those ailments.
Our
thanks to Don Cassano for taking time out of a busy Saturday morning to
answer a few questions about being properly fit for running shoes.
Don and
Elizabeth after finishing IronMan Lake Placid
Still
Tri’n
Michael
Copyright When Big Boys
Tri 2003
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