Module 20 - Running Shoes & Apparel

Question 1

What are the three classifications of running shoes?

Answer 1

Conventional, minimalist, and maximal/over cushioned.

Question 2

Conventional shoes are designed to provide ______________

Answer 2

support and stability.

Question 3

Minimalist shoes are designed to allow the feet to use their _______________ to support a runner instead of relying on the structure of a shoe. Minimalist shoes are typically used in conjunction with a ___________ strike.

Answer 3

inherent strength. midfoot.

Question 4

Maximal or over cushioned shoes have substantially more _______________ than conventional shoes.

Answer 4

cushioning

Question 5

a conventional running shoe typically has a drop of ___ or more millimeters, whereas a minimalist shoe typically has a drop of less than _______.

Answer 5

10. 10mm

Question 6

minimalist shoes are not advised for those converting to a ______ strike or for individuals with excessively tight ___________________ tendons.

Answer 6

midfoot. calves and/or Achilles

Question 7

When choosing a shoe you need to factor in ankle ________________.

Answer 7

flexibility (flexion)

Question 8

Shoe without an elevated heel will require the ankle to ________________ more.

Answer 8

dorsiflex

Question 9

Conventional running shoes are geared toward runners who _________.

Answer 9

heel strike.

Question 10

If your athlete wants to run barefoot, the most important thing to realize is that the body needs to _______ biomechanically, and the skin also needs to become more ___________.

Answer 10

adapt. calloused.

Question 11

An athlete who insists on running barefoot must know the risks and follow a proper _____________ process.

Answer 11

adaptation.

Question 12

Because of the increased GRF and loading rates of ___________________, this type of footwear is likely most applicable to shorter-distance events.

Answer 12

racing flats and spikes.

Question 13

What is the theory behind the carbon sole plate for running shoes?

Answer 13

The carbon sole plate is essentially an external ‘Windlass Mechanism’ that looks to enhance one’s energy return and thus, reduce the metabolic cost of running, hopefully translating to faster running times.

Question 14

What are the three requirements to find a “well suited” shoe?

Answer 14

1) It must be comfortable
2) You must be able to run in it without injury
3) You must be able to perform your best without injury.

Question 15

How long should you allow shoes to rest to allow the shoes to decompress?

Answer 15

24 -48 hours

Question 16

How are conventional running shoes characterized?

Answer 16

Conventional running shoes are characterized by substantial heel padding, cushioning, and arch support.

Question 17

How are minimalist running shoes characterized?

Answer 17

Minimalist shoes are characterized by minimal heel padding, cushioning, and arch support. Minimalist shoes have a low heel-to-toe drop.

Question 18

Shoe cushioning may assist in forward ____________ but likely diminishes the effect of the ____________________ cycle. A large heel-to-toe drop also reduces the SSC of the Achilles tendon.

Answer 18

propulsion. stretch-shortening cycle (SSC)

Question 19

What are the 5 major factors in apparel selection?

Answer 19

Fabric composition (wicking fabrics)
Proper fit
Clothing for all types of weather
Function
Comfort

Question 20

In cold weather, clothing should be __________.

Answer 20

layered.

Question 21

Compression socks can assist in ____________ and may improve running _________.

Answer 21

recovery. performance.

Question 22

It is important to have a wide range of clothing ____________ so that an athlete is prepared for any ____________ conditions.

Answer 22

options. weather.

Question 23

It is better to ___________ and shed layers than underdress

Answer 23

overdress.