Contact Phase

This is initial contact with the ground. The foot first comes into contact with the ground Larges forces need to be absorbed here (between 3-5 times your body weight)

Contact phase can be at the heel, midfoot or forefoot depending on your running style. The most common area for initial contact is on the outside edge of the heel, and this is known as Fatty tissue under the heel helps to absorb shock. It is the point of maximum impact in the gait cycle.

Midstance

The foot comes into full contact with the ground supporting the whole body. Weight transfers from the heel to the midfoot. The foot flattens on the ground. Natural shock absorption takes place through varying amounts of pronation. Weight and muscle activity is at its greatest. Midstance is the phase when most injuries are occur.

Propulsion

The body weight is transferred onto the toes to push the body on ready for the next step. The heel raises. Weight transfers to the ball of the foot. The foot becomes a rigid lever. The body is propelled forward ready for the next step. The ideal toe off should be centrally through the toes (between the big and second toe)

Neutral Pronation

Normal pronation is where the rolling of the foot optimally distributes the forces of impact. The outside part of the heel makes initial contact with the ground. The foot “rolls” inwards about five percent, and comes in complete contact with the ground, this movement supports your body weight without any problems. At the end of the gait cycle, you push off evenly from the front of the foot. This is more commonly known as having a neutral gait

Neutral pronation is also referred to as ‘normal rolling.’ Only around 15% of the population have a neutrally pronating gait.

Over Pronation

As with the “normal pronation” sequence, the outside of the heel makes initial ground contact. However, the foot rolls inward more than the ideal five percent, which is called overpronation. This means the foot and the ankle have problems stabilising the body, and the shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which must then do all the work. Weight is not evenly distributed as the foot lands, often causing strain as pressure is placed on the ankle joints. Over-pronators typically wear out their soles more quickly than runners with other types of gait.

Propulsion

The body weight is transferred onto the toes to push the body on ready for the next step. The heel raises. Weight transfers to the ball of the foot. The foot becomes a rigid lever. The body is propelled forward ready for the next step. The ideal toe off should be centrally through the toes (between the big and second toe)

Over pronators should look for shoes with medial support.

Underpronation/Supination

Supination occurs when the foot doesn’t roll far enough on impact towards the medial side. This means that on ‘take off’ when running or walking, pressure is placed on the smaller toes.

Again the outside of the heel makes initial contact with the ground but the inward movement of the foot occurs at less than four percent (i.e. there is less rolling than for those with normal or flat feet.) Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push off phase, most of the work is done by the smaller toes on the outside of the foot.

Supinators have a very rigid form which is generally inefficient at absorbing shocks. Inefficiency at shock absorption on impact can lead to affected joints.

Wide spread flat foot: ‘Prolixus Emanio’

A wide spread flat foot is distinguished by ‘fallen arches’ and is typically associated with over pronation. The lowered arch is less severe than that of a flat foot, but places wider pressure on the foot. This wider surface area of foot in contact with the ground places pressure on the largest metatarsal bone, causing inversion of the foot. The inversion of the foot typically leads to an overpronating gait, which requires more cushioning.

Flat foot: “Pes Planus”

A flat foot is usually associate with pronation, and describes the condition where the foot has a very flat, fallen arch, making most of the foot in contact with the ground. Flat feet can be hereditary, or can be caused by injury, or pregnancy. Orthotic insoles are typically used to treat flat feet, by increasing padding over time to help raise the arch.

The force an impact on the foot is very rigid and strong, and a flat foot struggles to ‘roll’ efficiently, either leaning too far towards the medial side (overpronation) or not far enough (supination).

Plantar Fasciitis

This is the inflammation and possible tearing of the plantar fascia ligament that attaches the base of the heel bone to the toes. This causes pain in the heel region and arch and is commonly triggered by lack of underfoot support or improper footwear.

Iliotibial Band Syndrome (ITBS)

ITBS is a common injury to the thigh and one of the leading causes in knee pain in running. Iliotibial band syndrome is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg.

The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band is crucial to stabilizing the knee during running. ITBS is most commonly caused by excessive lower leg rotation due to over-pronation, biomechanical issues such as unnaturally high or low arches, excessive training, inadequate warm-ups or cool-downs.

Shin Splints

Shin splints generally occur in the lower section of the leg around the shinbone and occur when the muscle attachment of the lower leg tears away from the bone

Why do I need running shoes?

Running is a high-impact sport. Unless your feet are well cushioned with shock absorbing materials, the repeated impact on your legs can lead to injury. Cushioning is important for every runner and is often provided without adding extra weight to the trainer. For example, using air units or a gel in the sole of the trainer provides cushioning. In addition, trainers need to be flexible enough for running. Trainers that are not designed for running have more rigid soles. This increases the tension in the calf and can increase the risk of strains in the muscles that run up the front of the shin, which can lead to shin splints.

Another issue for runners is the natural tendency for the foot to roll inwards after the heel strikes. It's important that your running shoes offer the support that you need to help reduce any excessive rolling motion of your feet. When buying your running shoes, don't go for the latest fashions. Concentrate on how they perform rather than what they look like. There are many types of shoe for people with various foot types and running styles. Structured cushioning or stability. These are for overpronators, who need stability as well as cushioning. They have a mix of cushioning, stability and durability.

Cushioned (neutral). These shoes are the most flexible. They have the least support and the most cushioning. They are designed for people who don't overpronate (neutral runners), people who underpronate, or people who have high arches. Trail. These shoes are designed specifically for off-road running. This is where you are running on a variety of rugged hilly terrains. Trail shoes compensate for this by having soles with a deeper tread. You can also choose shoes by your foot type.

Flat Arch/Overpronator

If you have a flat arch or an overpronator, choose shoes with strong padding and midsoles, with good support and motion control. As an overpronator you may be susceptible to injuries due to your excess toe strain during push off, you require stability shoes which can help keep you supported.

When running, your front toes do most of the lifting of your body weight. You need extra support because your ankle is not as involved in taking impact, whilst your toes are having to work extra hard to support your weight whilst you spring up again, step after step. Seek out shoes with a mixture of good support all over, as well as cushioning around the midsole.

Any inbuilt features such as ‘motion control’ can help you maintain stability and make sure you get support on impact.

Medium Arch/Neutral Gait

If you have a medium arch and no pronation, excessive, or otherwise, you should choose neutral cushioning and all over support. You don’t require bulky padding and can choose a slimmer shoe. Because you have no orthotic needs to correct, you have plenty of options when it comes to running shoes. Based on your feet, you are a ‘good runner’, simply because you make contact with the ground on the outside of your heel and roll through around 15%, supporting your body weight as required to reduce the risk of impact.

You will have no discernable wear and tear in any particular area of your running shoes. You also push off easily from the front of the foot levelly. You have a normal pronation style that means when the arch collapses inward on impact, your whole foot absorbs shock and helps minimize injuries. When choosing running shoes you should look for shoes with neutral cushioning all over to continue to offer good support.

Lightweight or specific racing shoes can ideal for you.

Underpronating/High Arches

If you have a high arch or underpronate when you run, you should look for padded running shoes with cushioning that protects either your high arch, or pressure to the sides of your feet and heels. The opposite of the overpronator, your foot, on impact with the ground, moved at less than 15%.

You may appear quite flat footed and have excess wear and tear on the sides of your running shoes- as often your small toes pick up most of the work on lifting off for each step. Look for shoes with neutral cushioned or high cushioned shoes are ideal for high arched styles, and can provide good comfort as well as keeping your support focused on key pressure areas.

What Is Trail Running?

Trail running is a form of running where you run on trails, specifically hills and other uphill terrains.

Trail running by nature means heading off the beaten track and into the hills, and often, trails aren’t yet made or marked.

Because of the steep paths and other obstacles, as well as varying weather conditions, trail running requires a specific pair of shoes.

Trail running events are becoming more popular, and for competition it is even more important than ever to be light on your feet and quick. For this reason trail running shoes are designed to tackle hard impacts, but are also lightweight and airy.

Why can't I trail run in normal running shoes?

You may want to cut costs and consider a standard running shoe, but sadly, if your serious about trail running, these won’t be rugged enough to tackle hilly terrains. A trail shoe should be a compromise between the tough thickness of a walking boot, without the cumbersome weight and rigidity. Trail shoes also have a lower framed design, and are built with less bulky cushioning than a standard road running shoe or trainer.

However it is worth looking at the best trail shoes you can buy, and treating them as a worthwhile investment, as theyw ill ensure that your ankle doesn't slip or twist out of place, resulting in a nasty injury.

The soles of trail running shoes are typically designed with high levels of grip to offer increased stability that would be wasted on flat lands such as a pavement.

For this reason Trail Running Shoes need to be protective.

Because rocks and other obstacles are all part of trail running, as well as a thick sole, many trail running shoes also incorporate other features typically seen in mountain walking boots, such as rubber rands that protect the trail runner from injury.

Aggressive soles with semi-deep tread are a must for trail running on muddy and off road terrain. They should also provide more stability than road shoes.

Today's trail running shoes are flexible enough for walking fast on natural surfaces, so you aren't fighting your shoes with each step. The design levels put into a pair of trail running shoes is more often than not exceptional, and plenty of know how goes into the shape, texture and weight.