Cross-Country Running

                             


The most important aspects of distance running sneakers are stability and motion control, cushioning, and the weight of your sneaker.

I.  Stability and Motion Control

Over 50% of all runners either overpronate (feet roll too far to the inside and push off the inside edge of the foot) or underpronate (feet don't roll in quickly enough, so each stride finishes on the outer edge of the foot, near the little toe).   
Overpronation causes additional pressure on the outside heel and inside forefoot.   
Underpronation causes further stress on the outer edge of the heel and the little toe.

Over and under pronation are the underlying cause for many running injuries, and can be corrected with motion control or stability sneakers.  

A neutral footstrike is where a runner neither overpronates nor underpronates.  Neutral runners don't need sneakers with additional stability because extra stability increases the weight of the sneaker. 


                                                 Normal                                                 Pronation

Three Types of Stability

Straight: The most supportive design of all sneakers.  The arch area is completely filled in to maximize stability and provide motion control.  
    (Recommended for people with flat feet)

Semi-curved: This design gives the arch of your foot slight support. 
    (Recommended for people with normal feet)

Curved: This design gives the sneaker a high arc
    (Recommended for people with a high arch foot who under-pronate)


Sneaker Technology

Motion control sneakers generally have firm devices in the midsole made out of plastic or fiberglass.

Stability sneakers contain high density form in the midsole.  You can tell if a sneaker has stability because it has a gray colored foam on the inner arch of the sneaker. 



Supportive sneakers are built using the “Board Design.”  The upper part of the sneaker is sewn to a board.  The board is attached to the sole of the sneaker.



                                                       


II.  Cushioning 

“Cushioning refers to a shoe's ability to protect your legs from the force of impact during ground contact".    
There are three levels of cushioning: minimum, normal, and maximum
Sneakers with only cushioning are built with the “Combination Design.” It permits the sneaker to be flexible, have cushioning, and gives you some heal control.    
To select the correct amount of cushioning for you think about your body size.

Here are some guidelines:
A 5'4" woman who weighs 130-150lbs has a medium frame size, and should wear a sneaker with a normal cushioning level   
Runners with larger frame sizes need a pair of sneakers with maximum cushioning
Runners with smaller frame sizes necessitate less cushioning, and could wear a sneaker with minimum cushioning

Types of Cushioning

Gel® Cushioning System
 Max Air   
Nike Shox
Asics created the Gel® Cushioning System which provides optimal technology in cushioning sneakers.  A gel pad is located in the midsole of the sneaker, where most impact while running occurs.  The gel absorbs much of the vertical shock that happens when your feet strike the ground, lessoning the amount of shock that reaches your body. 

Nike designed the Max Air system which offers high quality cushioning in running sneakers.  It was specially built to absorb impact while running.  Inside the sneaker is an air mattress, which absorbs much of the impact that occurs each time your foot makes contact with the ground.  

Air Mattress
Nike Shox offer the maximal amount of cushioning.  The shox on the bottom of the sneakers absorb impact when your feet strike the ground.  This greatly reduces the risk of impact injuries. However, except for the Nike Shox FSM, no shox sneakers have stability.  Therefore, while the Nike shox look “cool” they are not the best choice of sneakers for anyone who over or under pronates.
The Shox FSM, which do provide extra support are a heavy and bulky sneaker, which weighs you down while running.

     


 
III.  Lightweight

Light weight sneakers equal faster times when running.  Many runners who are concerned about their performance forfeit extra cushioning and stability for lighter weight sneaker, which are designed using lighter materials.  Even if you don’t run competitively, you may like the idea of feeling quick and more agile on your feet. 
Lightweight sneakers are built utilizing the “Slip Design” The upper part of a sneaker is sewn together and glued to the sneaker’s sole. This gives the shoe flexibility and lightness, but no stability/motion control. 

IV.  Recommendations 

Whenever going for long runs, it is imperative to utilize sneakers with stability.  When running long distances your legs become tired and you become lazy with your running form.  Wearing sneakers with stability will help prevent running related injuries from occurring.

To prevent injuries it is important to wear sneakers with high-quality cushioning.  However, cushioning is heavy, and weighs down your sneakers, making your legs feel heavier while running. 
For the most part, you should wear sneakers with a normal level of cushioning.  This will minimize your chances of running related injuries.  A normal cushioning level will not be bulky and slow you down.


Online Sources: http://www.nike.com
                      http://www.nbwebexpress.com
                      http://asics.com
                        
                         
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