THERIGHTTOOLFORTHEJOB

THE RIGHT TOOL FOR THE JOBT

ext: Jenny Wikman / Illustration: Emelie Voltaire

Find shoes that fit your feet and the terrain you’re running and you’ll have a lot more fun. Let Hooked show you the light.

Terrain

HARDPACK TRAILS:

Choose light, supple shoes with a shallow lug pattern – not unlike regular road shoes.

TECHNICAL SINGLE TRACK:

Pick shoes with toe and heel reinforcements to protect your feet from impacts by roots and rocks – preferably a grippy Vibram sole with a deep, multi-directional lug pattern. The sole might need a shank for stability and rotational stiffness.

UNTRACKED TERRAIN:

Choose sturdier, protective shoes made from durable materials. They must be adequate for scrambling up hills and running through bogs while prioritising stability over speed. And of course, a Vibram sole with a deep, multi-directional lug pattern (for grip at all times) is recommended.

Distance

Two essential parts of every running shoe are cushioning and drop. These greatly influence the distance and speed the shoe can handle.

SHORT, FAST DISTANCES:

Choose a shoe with less drop (under 6 mm) that encourages toe strikes and fast paces. You’ll get by with less cushioning and can pick thin, lightweight soles.

LONG DISTANCES:

For long-distance running the body eventually needs the relief provided by thick, cushioned soles. You’ll get by with a higher drop (up to 8 mm) since you’ll land more and more on your heels at slower speeds. Don’t rush when transitioning to a shoe with less drop! The body needs some time to adjust since a lower drop activates other muscles than you might be used to. Compare them to your current running shoes and everyday sneakers, and pick a drop in the same ballpark.

Frequency

COMPETITION SHOES:

Fast and light shoes make for fast runs. These featherweight shoes are less durable, which is ok if you only wear them for racing. Running fast also means less wear on the shoes since you take fewer (but longer) steps, and it’s only your forefoot that briefly touches the ground.

TRAINING SHOES::

Training shoes are designed for wear and tear; they’re more durable and heavier than competition shoes. This is necessary because regular running and slower paces put more wear on the shoes. Lower speeds equal more steps per metre and more strikes to your forefoot, midfoot and heel, thus creating more friction between the sole and the ground.

Arch

Your foot’s arch (low, normal, or high) influences the foot’s suspension abilities on each step. Different shoes fit different arches and can be combined with a moulded inner sole if needed. Find out what kind of arch you have by following these three simple steps:

1. Wet the sole of your foot with a damp cloth 2. Step onto a piece of cardboard and put your weight on it 3. Have a look at your footprint: do you have a low, normal or high arch?

Size

When running, your feet get warm and swell up a little. Avoid the rookie mistake of buying running shoes that are too small, risking nail damage when running downhill and hitting your toes on the front edge of the shoe. Be prepared to size up!

1. Try on shoes at the end of the day (or after a run) when your feet are warm and swollen 2. Make sure your foot arch lines up with the shoe’s arch 3. Give your toes a generous amount of wiggle room (preferably a thumb’s width) at the front 4. Check if the shoe is secure at the heel without wiggling or chafing 5. Go on a test run, either on a treadmill or around the shop

Foot width

The width of your foot affects how well your heel ‘fixes’ to the shoe and how much space you’ll need for your toes to spread out, enabling the forefoot to spring naturally.

1. Put on a thin running sock 2. Try out shoes in the correct size/length for your foot. How wide does it feel around your midfoot?

If the shoes are the correct size and interface properly with your arches, but still feel too tight around the midfoot, have a look at shoes for wider feet. On the other hand, if they’re too roomy at the sides, you probably have narrow feet. Shoes are often made in narrow, regular and wide versions.

Pronation

When road running on asphalt, it’s important to consider whether you run neutrally, pronate or supinate, since you land the same way step after step. Off-road, however, the foot and ankle constantly adapt to the ground, e.g. when stepping on roots or on inclines. That’s why trail shoes are most often ‘neutral’. If you still need support for pronating or supinating even on technical terrain, you can always swap the insole for an orthopaedic one.