Chapter 5: Training for Endurance 116 Figure 5.4. Traditional Running Shoe vs. Zero-Drop Running Shoe 3. Determine the desired level of support. Once the desired level of cushioning has been determined, the next step is to determine the desired level of support as running shoes can be used to help limit and control the amount of foot pronation (i.e., the degree to which the foot rolls inward after striking the ground). There are three categories of support for running shoes: neutral, stability and motion control. Neutral shoes typically do not have any motion control features (e.g., medial posts to reinforce the arch side of each midsole) and are best suited for neutral runners or those who supinate (i.e., foot rolls outward). Stability shoes have stability devices embedded that help control pronation and are best suited for runners who exhibit mild to moderate overpronation. Motion control have stiffer heels and firm posts embedded that reinforce the arch side of each midsole and are best suited for runners who exhibit moderate to severe overpronation. Just as there are three categories of running shoe support, there are also three patterns of pronation: normal (or neutral) pronation, overpronation, and supination. One way to determine which pattern of pronation you have is to examine the wear pattern on a well-used pair of running shoes. Table 5.15 can be used to determine support category to consider based on an individual’s gait pattern and shoe wear pattern.
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