THEANATOMYOFARUNNINGSHOE

THE ANATOMY OF A RUNNING SHOE

Text: Jenny Wikman / Photo: Emelie Voltaire

Trail shoes are packed with features for running off -road on various inclines and surfaces, unlike regular road shoes that are made for fl at asphalt or footpaths. Let’s have a closer look at these wonders.

Upper

The upper is responsible for keeping the shoe on your foot, and trail shoes are generally a bit tighter than road shoes so they don’t slip around when you’re running through woods or bogs. The upper also ventilates sweat and contributes to the shoe’s comfort. The shoe should be combined with a running sock that maximises ventilation, moisture management, and comfort. Pick a thin one made of synthetic fi bres or merino wool. Cotton is the enemy of warm, sweaty feet.

PULL TAB

A handy substitute for a shoehorn.

LINING

Linings and extra padding make the shoes comfortable and reduce chafi ng from, outer seems or at the heel. Trail shoes have very little padding to absorb less water and avoid extra weight.

OUTER MATERIAL

Shoes for trail running are made with an extra-robust outer material. Apart from fast-drying synthetics or ventilating mesh, you’ll often see a plastic fi lm protecting the textile from sharp branches and moisture. This protective fi lm runs a centimetre or so above the sole and is called a ‘mudguard’. It keeps water from seeping in when landing on wet, soft ground.

LACING

Lacing contributes to comfort and performance. Running shoes may have a lace pocket to stow away the lace ends in or ‘quicklace’ that’s easily tightened with a drawcord – and loosened just as easily.

HOLES FOR DRAINAGE

It may sound strange, but some shoes have holes for drainage. That means they let in water but let it out just as quickly so the shoes can dry out.

GAITER ATTACHMENT

Some shoes have a lace hook or snap buttons to connect gaiters, which prevent gravel and other debris from entering the shoe. Other shoes can be paired with gaiters via a strap under the sole.

TONGUE

The tongue can be separated, fi xed to prevent gliding, or wholly integrated with the upper for a sock-like slipon construction.

TOE- AND HEEL REINFORCEMENTS

Reinforced plastic or rubber panels that protect the feet from impacts when running over rocks, roots and other vegetation.

WATERPROOF MEMBRANE

Like shell jackets, trail shoes can be equipped with a waterproof membrane, usually Gore-Tex. The membrane keeps the feet dry from mud, wet grass, and soaking moss. But these shoes ventilate less and dry slower than shoes without membranes. Shoes with a membrane are also coated with a fi nish that makes water drops pearl on top of the material – too large to seep through the membrane.

Midsole

The engine room of the shoe and where the ‘magic’ happens! The midsole controls the cushioning, response and stability – all the things you feel in your step.

SHANK

Some soles have a midfoot shank that determines the sole’s stability and rotational stiff ness. A light, supple shoe for easy terrain might have a soft and fl exible shank, while a stable shoe for untracked, technical terrain requires a stiff er shank to support the foot.

CUSHIONING

EVA foam of diff erent densities and thicknesses provides diff erent levels of cushioning for your landing. The thicker the sole, the more cushioning there is. Many trail shoes are less cushioned than road shoes since technical trails are softer and more diverse – which benefi ts the body ergonomically – and require better contact with the ground.

ROCKER

The midsole is sometimes rounded at the toe and heel. This makes you 'roll' through your step.

DROP

The height diff erence between the toe and heel is called the drop and determines whether you’ll land with toe or heel strikes. If the sole is 23-mm thick under the toe and 29-mm thick under the heel, the shoe has a 6-mm drop. Shoes with a 0-4-mm drop encourage toe strikes and midfoot landings for faster running. Shoes with as much as 8-12-mm drop encourage heel strikes and a slower pace. Most trail shoes have a lower 0-6-mm drop.

PLATE

Some shoes have a rock guard, protecting the sole from sharp rocks and gnarly terrain features. Many newer shoes are fi tted with a plate that returns energy to your step. Although the midsole is designed to cushion impact, you don’t want it to absorb all that energy; instead, it should return some of it to the foot for your next step. To help you run quickly and effi ciently, some midsoles are paired with a responsive plastic or carbon fi bre plate, which works like a sort of trampoline for your running step.

Outer sole

The outer sole is a thin layer between the midsole and the ground. It provides grip and fl ex for your step. Road shoes are often equipped with an outsole on some parts of the sole, while trail shoes often have a full-length outer sole along the whole shoe.

LUGS

The lug pattern of the outer sole dictates which terrain it’s suitable for. Clearly defi ned rubber lugs with diff erent densities in diff erent fi rm rubber compounds and directions give better friction for technical, untracked terrain, while smaller rubber lugs are better for ‘hard-pack’ dirt trails and roads. Shoes for winter running might have sharper carbide spikes for better grip on ice and snow.

FLEX

The sole’s lug pattern is interrupted by small gullies in strategic zones. This is to allow the sole to fl ex with your foot movements when you run.

Inner sole or insole

The insole in trail shoes is fl at but usually removable, so it can be swapped for a diff erent one to suit your foot. Insoles can support your foot and arch if you pronate (roll your foot inwards) or supinate (roll your foot outwards). They should also fi t your low, normal or high arch and around your heel. Trail shoes are rarely equipped with pronation support since you won’t be running on fl at asphalt; you’ll run on technical, uneven terrain.