Running Gear and equipment

Question 1

Anatomy of a Running Shoe

Answer 1

1. Upper
   The upper is the top part of the shoe. It is designed to hold the foot in place and protect the foot from rocks and dirt.
2. Toe Box
   The toe box is the area of the shoe surrounding the toes. It can be straight or curved. Individuals with bunions may need a bigger toe box.
   Select shoes with a wide enough toe box to be able to wiggle the toes freely. Narrow toe boxes do not permit the normal splay, or spread of the foot bones, during running. This prevents feet from being able to safely distribute impact forces during the loading phase of gait.
   Allow at least ½ inch of room between the toes and front of shoe.
3. Last and Stay
   A shoe last is the mold upon which a shoe is constructed. It affects the overall fit, design, shape and volume of the shoe.

The stay is a solid material, often plastic, that preserves the shape of the shoe. A shoe’s shape helps to define its category.

Straight: This shape is found in “motion control” shoes.
Semi-Curved: This shape is found in “stability” shoes and most neutral shoes.
Curved: This shape is found in lightweight neutral shoes for faster runners. (Note: There is no link between last curve and running speed.)
4. Shoe Width
Running shoes can come in widths of narrow, standard or wide. A narrow foot in a standard shoe may slide from side to side, while a wide foot can get cramped.

Some athletes may want to account for feet swelling during the run by utilizing a wider shoe.
5. Sole
There are three different parts of the shoe that can be referred to as part of the “sole” of the running shoe:

Outsole: This is the base of the running shoe.
Midsole: This is the material between the outsole and insole. It is often constructed with gel, foam, or various manufacturer-specific technologies. Its composition may affect comfort and durability.
Insole: The insole is located inside the shoe above the midsole. It’s also called a sock liner. It should be removed if the athlete has a full orthotic or insert.
The structure of the sole will impact the shoe’s heel-to-toe drop (also referred to as heel-toe differential), which is the difference between (midsole/outsole) heel height and (midsole/outsole) forefoot height. For example, a 8mm drop means that the heel is 8mm higher off the ground than the forefoot.
6. Heel
The heel of the shoe consists of the heel counter and the heel collar.

Heel counter: A solid structure located internally in the heel of the “upper,” or externally. It’s purpose is to keep the shoe from collapsing. It helps the heel move appropriately.
Heel collar: Sometimes called the heel cuff, it forms the top of the shoe, supporting the heel and Achilles tendon. The collar prevents the foot from slipping inside the shoe and makes the shoe more stable for running.

Question 2

Types of Running Shoes

Answer 2

1. Minimalist Shoes
   Minimal cushioning
   Little to no arch support
   3–4 millimeter or less in heel-to-toe drop to encourage natural foot and ankle movements and mid-foot strike
   Limited features/structures to control motion or enhance stability
2. Racing Flats
   Minimal structure, very light
   4–7 millimeter heel-to-toe drop, depending on brand and model
   Little arch support and cushioning
3. Neutral Shoes
   No extra features or structures to enhance stability or control motion
   6–8 millimeter to 12–13 millimeter heel-to-toe drop, depending on brand and model
4. Stability and Stability Plus
   May have rigid structures in heel and special midsole compositions to reinforce arch and stabilize foot and ankle during gait
   Usually feature midsoles with a firmer area of EVA foam, called a dual density post, that reinforces the medial side of the shoe
   7–8 millimeter to 12–13 millimeter heel-to-toe drop depending on brand and model
   Not recommended for use with orthotics
5. Motion Control Shoes
   Heavy and firm.
   Often have stiff structures in heel area and relatively ample, hard midsoles
   Structured to prevent movement of the foot in the shoe and provide stability
6. Cushioning Shoes
   Cushioning in midsole, usually thicker midsole (A thicker midsole is inherently more unstable, compared with a less-thick midsole.)
   Provide a softer feel, but may actually encourage runners to adopt worse biomechanics and land with greater impact than shoes with less cushioning

Question 3

Tracking technologies

Answer 3

1. HR Monitors
   Coaches are encouraged to use Rate of Perceived Exertion, or RPE, along with heart rate when prescribing intensity for running training sessions and determining the athlete’s response to training load
   Heart rate can be affected by external or internal factors, such as weather conditions, athlete nutrition, fatigue, stress, and/or anxiety. When evaluating the athlete’s heart rate during training, coaches should take these factors into account.
2. GPS and Pacing Technologies
   GPS devices allow coaches and athletes to closely monitor training pace and distance covered, which permits the creation of high-quality workouts that are more specifically tied to goals.
3. Watches, Smart Watches and Mobile Devices
   Watches, smart watches, and mobile devices usually have GPS and heart rate components, but sometimes boast additional features an athlete might find useful.
   Setting and tracking pace during running training sessions allows athletes to run variable distances at goal speeds, promoting higher-quality workouts.
4. Cadence Technologies
   Assessing and monitoring cadence can be an effective way for an athlete to optimize stride rate.
   Cadence devices and metronomes both provide accurate cadence information.
5. Video & Analysis Tools
   Video is unmatched in its ability to help coaches and athletes assess running form.
   While many recording devices are available, the key is to remember that the higher the frame rate, the more useful any footage will be.