The support of trail running shoes
By shoe support I mean the ability of the shoe to correct the footprint .
In conventional running (road), the support compensates for the pronation or supination of the runner.
- The support of trail running shoes and products
In trail running, however, the concept is a bit more complicated.
First of all, it must be said that correcting the prone or supinator footprint in mountain races is practically meaningless since each step we take on a mountain trail is completely different.
In road races , the steps we take are always the same and the landing is always the same, so that errors in support are repeated and accentuated with the passage of time, being necessary to correct them.
In mountain racing , however, each step we take will be different from the other. The position of the foot changes every time so even if we are pronators or supinators, the same terrain will hide these effects.
For this reason, I say that it is less necessary to correct the tread . Actually, if you are a chronic pronator, on very long Trail Running and especially on hard terrain, it would not be bad to have a more consistent support and a system that helps to support your feet correctly. With the passing of the kilometers and with the muscular fatigue we begin to be less efficient, tending to pronate. You should look for a shoe with a midsole that does not give too much and that resists your weight well.
Much of the correction of the stride is carried out by the rear buttress, which can be more or less rigid guiding and correcting the heel support.
Tuesday, September 1, 2020
Sunday, August 30, 2020
The protection of trail running shoes. The guardian angel.
The protection of trail running shoes. The guardian angel.
When you run in the mountains, it is easy to hurt your feet. A typical kick to a stone , a damn root sticking out of the way, an imprecise support that makes you brush the side of your foot against another nearby stone, all those damn pebbles in a long descent.
Each course is full of enemies and ambushes for your feet. Inadequate foot protection can spoil your race or training day.
- The protection of trail running shoes and products
What does a trail running shoe have to protect? Practically everything, the sole of the foot, the toes, the instep.
Protecting the sole of the foot in a trail running shoe
The protection of the sole is the task of the sole and midsole. These two elements separate us from that pointed rock that we had not seen.
With regard to the midsole , the more material there is, the more it will protect us. In fact, maximalist shoes with raised midsoles offer good insulation from the ground. But pay attention! Because as I have already told you, the higher we have the support of the foot, the less stability we will have.
Another element that serves to protect the sole of the foot are the studs . A sole with many studs close to each other and high enough can protect the sole of the foot properly.
The queen of protection of the sole of the foot is the anti-rock plate , which is neither more nor less than a piece of a hard material such as plastic or carbon, which is positioned between the sole and the midsole.
Here I put again a photo of the Peregrine ... with anti-plate rock. Essential for my taste. You can see it among the orange tacos.
If you have delicate soles and suffer from every pebble on the ground, your shoes should have this additional protection for the sole of the foot.
Some runners don't like the anti-rock plate as it might make the shoe less flexible, but this is a very subjective choice between flexibility and protection.
Long live the trail runner, toe protection
The fingertips and nails are another of the elements that suffer the most when running in the mountains.
Obviously, the front part of the shoes is the one that will be responsible for protecting the toes, specifically at the end of the shoe an element called "bumper" is positioned , or what is the same bumper.
If you regularly run in the mountains, it is practically impossible that you have not ever kicked a stone . Sooner or later the Trail Runner starts playing soccer with the stones, especially when the legs start to get tired and the runner's reactivity starts to decline.
These "bumpers" are made of different materials more or less rigid and cover more or less surface of the toe of the shoe.
Obviously the bigger and stiffer this bumper is, the more protection we will get, so that our feet will not be afraid of our football obsession with stones.
Again, comparison between a strong bumper like the Akasha and a lighter bumper like the Peregrine 7. As you can see, the Akasha have more rubber.
You have to be careful, because a too rigid bumper can create problems of crushing the toes during descents, especially if the shoe does not have a good foot support.
In my case, knowing this, I can assure you that neither the Peregrine nor the Akasha have this problem.
Imagine that you are running down a very steep descent, the foot tends to slide forward and flatten against the tip, if the fingers meet a very rigid wall, they will suffer and the famous black nails heritage of the mountain runner will be formed.
To avoid problems during the descents, it is advisable to have a good descent technique, it took me a bit to start going down well, I have written an article in which I explain all the tricks and tips that I have followed so that the descents are my strong point. Here you have the link: Improve trail running descent technique. 15 definitive tips
It is clear that the choice of bumper protection depends on what type of tours you are going to do.
If you are going to travel in a pure and hard mountain with a lot of stone and a lot of technical route, you will have to think about having good protection .
If you are going to run on routes that are runable, not very technical, with little unevenness, then the bumper should be lighter.
Protection of the body of the foot, sides and instep
The protection of the body of the foot, mainly the sides, is the task of the upper .
To protect the upper, usually structures are incorporated more or less rigid and more or less hard, as if it were a kind of skeleton, heat seals, or sidebands which serve to give tension to the laces and provide securing foot to the time to protect it.
To make the tension of the laces reach the midsole, these structures are placed on the outside of the upper or as part of it. The normal thing is to find heat-sealed in different materials or the side bands of different types of rubber or plastic.
Some slippers have a kind of skirt , just where the midsole connects to the upper, which serves to give additional protection to the lower part of the foot .
Some small elements that make a difference in the protection of the trail running shoe
There are some protective elements that are often overlooked but are essential that can spoil a trail running race.
These are small details that make the difference, such as preventing pebbles or dirt from entering the inside of the shoe. A more protected shoe can be considered one that will prevent these residues from entering the interior, because a pebble can literally destroy a foot.
In reference to this, it is important that the upper closes well around the ankle and that the tongue joins the upper correctly.
In this image you can see the sock style necklace of the New Balance Fresh Foam Hierro v3
The reed is very important, it has to be a single piece integrated into the upper. In fact, you always see more uppers with one-piece sock-shaped tabs, which can even cover part of the ankle.
The negative points of a shoe that is too protected
Well, since we have to protect the feet, let's put all the possible protection and make the shoes are tanks ... wait a minute, calmly, there are a number of contraindications in overly protected shoes.
The first problem with shoes with a lot of protection is weight . The more protective structure we have, the heavier the shoe will be.
Another problem could be the flexibility of the shoe , a shoe that is too protected could be less flexible making the transition from support during the race more difficult.
Another factor that is compromised by very high protection is the breathability of the shoe. A very protected shoe can present perspiration problems and make the foot more warm than necessary.
What level of protection do we have to choose for our mountain running shoe?
Well, I'm going to give us an answer, I don't know.
Only you can know, depending on what you want to do.
Obviously the level of protection will depend a lot on the type of route and the distance you are going to run.
If you are going to face a very alpine race , with many kilometers, many stones or with a lot of unevenness, or on the contrary, you are going to run in a mainly flat race with little unevenness and with a lot of forest track.
I imagine that in the first case, in the case of the alpine race , there will be many stones, many complicated steps, many indecisive supports, a lot of quarrying. Protection should be prioritized and lightness and speed removed.
In the second case, I imagine that there will be few difficult areas, and little probability that the shoe will touch stones or other abrasive elements laterally. In this case, you will surely need shoes with less protection but that are more adapted to running at fast and reactive rates.
The level of protection is completely different in both cases.
When you run in the mountains, it is easy to hurt your feet. A typical kick to a stone , a damn root sticking out of the way, an imprecise support that makes you brush the side of your foot against another nearby stone, all those damn pebbles in a long descent.
Each course is full of enemies and ambushes for your feet. Inadequate foot protection can spoil your race or training day.
- The protection of trail running shoes and products
What does a trail running shoe have to protect? Practically everything, the sole of the foot, the toes, the instep.
Protecting the sole of the foot in a trail running shoe
The protection of the sole is the task of the sole and midsole. These two elements separate us from that pointed rock that we had not seen.
With regard to the midsole , the more material there is, the more it will protect us. In fact, maximalist shoes with raised midsoles offer good insulation from the ground. But pay attention! Because as I have already told you, the higher we have the support of the foot, the less stability we will have.
Another element that serves to protect the sole of the foot are the studs . A sole with many studs close to each other and high enough can protect the sole of the foot properly.
The queen of protection of the sole of the foot is the anti-rock plate , which is neither more nor less than a piece of a hard material such as plastic or carbon, which is positioned between the sole and the midsole.
Here I put again a photo of the Peregrine ... with anti-plate rock. Essential for my taste. You can see it among the orange tacos.
If you have delicate soles and suffer from every pebble on the ground, your shoes should have this additional protection for the sole of the foot.
Some runners don't like the anti-rock plate as it might make the shoe less flexible, but this is a very subjective choice between flexibility and protection.
Long live the trail runner, toe protection
The fingertips and nails are another of the elements that suffer the most when running in the mountains.
Obviously, the front part of the shoes is the one that will be responsible for protecting the toes, specifically at the end of the shoe an element called "bumper" is positioned , or what is the same bumper.
If you regularly run in the mountains, it is practically impossible that you have not ever kicked a stone . Sooner or later the Trail Runner starts playing soccer with the stones, especially when the legs start to get tired and the runner's reactivity starts to decline.
These "bumpers" are made of different materials more or less rigid and cover more or less surface of the toe of the shoe.
Obviously the bigger and stiffer this bumper is, the more protection we will get, so that our feet will not be afraid of our football obsession with stones.
Again, comparison between a strong bumper like the Akasha and a lighter bumper like the Peregrine 7. As you can see, the Akasha have more rubber.
You have to be careful, because a too rigid bumper can create problems of crushing the toes during descents, especially if the shoe does not have a good foot support.
In my case, knowing this, I can assure you that neither the Peregrine nor the Akasha have this problem.
Imagine that you are running down a very steep descent, the foot tends to slide forward and flatten against the tip, if the fingers meet a very rigid wall, they will suffer and the famous black nails heritage of the mountain runner will be formed.
To avoid problems during the descents, it is advisable to have a good descent technique, it took me a bit to start going down well, I have written an article in which I explain all the tricks and tips that I have followed so that the descents are my strong point. Here you have the link: Improve trail running descent technique. 15 definitive tips
It is clear that the choice of bumper protection depends on what type of tours you are going to do.
If you are going to travel in a pure and hard mountain with a lot of stone and a lot of technical route, you will have to think about having good protection .
If you are going to run on routes that are runable, not very technical, with little unevenness, then the bumper should be lighter.
Protection of the body of the foot, sides and instep
The protection of the body of the foot, mainly the sides, is the task of the upper .
To protect the upper, usually structures are incorporated more or less rigid and more or less hard, as if it were a kind of skeleton, heat seals, or sidebands which serve to give tension to the laces and provide securing foot to the time to protect it.
To make the tension of the laces reach the midsole, these structures are placed on the outside of the upper or as part of it. The normal thing is to find heat-sealed in different materials or the side bands of different types of rubber or plastic.
Some slippers have a kind of skirt , just where the midsole connects to the upper, which serves to give additional protection to the lower part of the foot .
Some small elements that make a difference in the protection of the trail running shoe
There are some protective elements that are often overlooked but are essential that can spoil a trail running race.
These are small details that make the difference, such as preventing pebbles or dirt from entering the inside of the shoe. A more protected shoe can be considered one that will prevent these residues from entering the interior, because a pebble can literally destroy a foot.
In reference to this, it is important that the upper closes well around the ankle and that the tongue joins the upper correctly.
In this image you can see the sock style necklace of the New Balance Fresh Foam Hierro v3
The reed is very important, it has to be a single piece integrated into the upper. In fact, you always see more uppers with one-piece sock-shaped tabs, which can even cover part of the ankle.
The negative points of a shoe that is too protected
Well, since we have to protect the feet, let's put all the possible protection and make the shoes are tanks ... wait a minute, calmly, there are a number of contraindications in overly protected shoes.
The first problem with shoes with a lot of protection is weight . The more protective structure we have, the heavier the shoe will be.
Another problem could be the flexibility of the shoe , a shoe that is too protected could be less flexible making the transition from support during the race more difficult.
Another factor that is compromised by very high protection is the breathability of the shoe. A very protected shoe can present perspiration problems and make the foot more warm than necessary.
What level of protection do we have to choose for our mountain running shoe?
Well, I'm going to give us an answer, I don't know.
Only you can know, depending on what you want to do.
Obviously the level of protection will depend a lot on the type of route and the distance you are going to run.
If you are going to face a very alpine race , with many kilometers, many stones or with a lot of unevenness, or on the contrary, you are going to run in a mainly flat race with little unevenness and with a lot of forest track.
I imagine that in the first case, in the case of the alpine race , there will be many stones, many complicated steps, many indecisive supports, a lot of quarrying. Protection should be prioritized and lightness and speed removed.
In the second case, I imagine that there will be few difficult areas, and little probability that the shoe will touch stones or other abrasive elements laterally. In this case, you will surely need shoes with less protection but that are more adapted to running at fast and reactive rates.
The level of protection is completely different in both cases.
Let's avoid slipping, traction on trail running
Let's avoid slipping, traction on trail running
Traction, or grip, is a fundamental characteristic of trail running shoes.
It is very difficult to define if a shoe has good or bad traction.
- Let's avoid slipping, traction on trail running and products
Traction must be defined for a certain type of terrain : there are dry or wet terrain, there is hard and compact terrain or greasy terrain with stones, grass or loose sand.
It is practically impossible for a shoe to have good traction for all situations.
The traction of the shoe is determined by the sole, specifically by the material of the sole and the shape and arrangement of the studs on the sole (we will see later)
Shoe makers follow three strategies
The first strategy is to make a shoe with a traction that defends well on all terrains without standing out on any. This is the strategy that is followed in most of the ultra-trail shoes , because in a race of 80 or 100 km it is easy to go through so many different types of terrain and it is also possible that we will encounter variable weather conditions, so the shoe has to defend itself well in dry or wet conditions .
Another strategy is to focus on one type of terrain and conditions and completely ignore the rest. They are shoes that must be used in a very specific way, such as Vertical Kilometer shoes or shoes dedicated to mud or mud.
This is the sole of the Salomon Speedcross 5 ... designed specifically to run in mud, grass, snow ... if you take them out of there, they don't go so well
If you are looking for good running shoes on soft terrain such as snow, mud, grass, don't miss this comparison with some of the best mountain running shoes for running on greasy and broken terrain.
The third strategy is a mixture of the other two , that is, trying to have better traction on one type of route , without becoming the best of all, and still being acceptable on other types of routes.
There are soles with traction characteristics for all tastes.
I will write it again, what's more, I will write it in each point of this article, it depends on you .
It depends on what you want to do with these shoes . You have to understand what type of terrain you normally run on , it is a forest, a mountain with quarries, forest tracks, etc.
You also have to take into account the climate where you usually run , the same half of the times you go out for a run you find yourself in mud up to your knees.
If you have already decided what type of traction you need, let's go on to see what are the factors of the shoe that determine the famous grip.
The grip, the obsession of the perfect sole
Factors that determine the grip of the sole
As anticipated before, the traction of a shoe is determined by the sole, in particular by the outer part of the sole made of rubber .
There are several factors that determine traction, mainly the material of the sole and the shape and distribution of the studs.
The sole material
To give you some general indications about the material of the sole, I indicate that a softer material, generally provides greater traction , will be more sticky, so it will go very well for wet or soft terrain.
A hard compound , however, will be more suitable for more compact and hard terrain.
As with everything, there is a price to pay for high traction; a soft compound will last much less time than a hard compound, especially if we use the shoes outside their field of application.
If we have shoes with a sole suitable for soft and muddy terrain and we put them through a quarry, they will surely suffer a lot from wear and tear.
The shape and position of the studs
The shape and arrangement of tacos is a science dedicated to illustrious thinking minds.
Here you can see how the shape and arrangement of the studs of two different shoes such as the Saucony Peregrine 7 and La Sportiva Akasha change.
The Peregrine features a single material sole and 5mm hexagonal base geometry studs, distributed in shape and position to ensure exceptional traction and grip ... and it works.
The Akasha, have less studs, lower and it is a versatile sole that works well on any terrain. In fact, the Akasha are ultra trail shoes, so it is normal that they are good for a variety of conditions. A little less traction than the Peregrine ... but a lot more durability.
Another thing ... the Akasha are a real bomb ... if you are looking for good shoes for ultra, you have to seriously consider them ... wonderful. You can buy them at RunnerInn. Aui I leave you the link.
Higher, spaced studs bite into the ground better and give more traction on soft or broken ground but make the shoe clunky in simpler situations like a forest trail.
For muddy or soft terrain, at least 5 mm studs are needed with the appropriate shape and arrangement to evacuate the mud well and not to form the famous "clog"
Flatter and wider studs will give better performance on the slopes.
There are countless shapes of tacos.
We can find them the V-shape to bite the ground well in one direction, so we will find them with the tip forward to give traction forward or with the tip back to avoid slipping down.
We can find them in a square or hexagonal shape , so that the traction is multidirectional
We can find many different combinations.
Traction, or grip, is a fundamental characteristic of trail running shoes.
It is very difficult to define if a shoe has good or bad traction.
- Let's avoid slipping, traction on trail running and products
Traction must be defined for a certain type of terrain : there are dry or wet terrain, there is hard and compact terrain or greasy terrain with stones, grass or loose sand.
It is practically impossible for a shoe to have good traction for all situations.
The traction of the shoe is determined by the sole, specifically by the material of the sole and the shape and arrangement of the studs on the sole (we will see later)
Shoe makers follow three strategies
The first strategy is to make a shoe with a traction that defends well on all terrains without standing out on any. This is the strategy that is followed in most of the ultra-trail shoes , because in a race of 80 or 100 km it is easy to go through so many different types of terrain and it is also possible that we will encounter variable weather conditions, so the shoe has to defend itself well in dry or wet conditions .
Another strategy is to focus on one type of terrain and conditions and completely ignore the rest. They are shoes that must be used in a very specific way, such as Vertical Kilometer shoes or shoes dedicated to mud or mud.
This is the sole of the Salomon Speedcross 5 ... designed specifically to run in mud, grass, snow ... if you take them out of there, they don't go so well
If you are looking for good running shoes on soft terrain such as snow, mud, grass, don't miss this comparison with some of the best mountain running shoes for running on greasy and broken terrain.
The third strategy is a mixture of the other two , that is, trying to have better traction on one type of route , without becoming the best of all, and still being acceptable on other types of routes.
There are soles with traction characteristics for all tastes.
I will write it again, what's more, I will write it in each point of this article, it depends on you .
It depends on what you want to do with these shoes . You have to understand what type of terrain you normally run on , it is a forest, a mountain with quarries, forest tracks, etc.
You also have to take into account the climate where you usually run , the same half of the times you go out for a run you find yourself in mud up to your knees.
If you have already decided what type of traction you need, let's go on to see what are the factors of the shoe that determine the famous grip.
The grip, the obsession of the perfect sole
Factors that determine the grip of the sole
As anticipated before, the traction of a shoe is determined by the sole, in particular by the outer part of the sole made of rubber .
There are several factors that determine traction, mainly the material of the sole and the shape and distribution of the studs.
The sole material
To give you some general indications about the material of the sole, I indicate that a softer material, generally provides greater traction , will be more sticky, so it will go very well for wet or soft terrain.
A hard compound , however, will be more suitable for more compact and hard terrain.
As with everything, there is a price to pay for high traction; a soft compound will last much less time than a hard compound, especially if we use the shoes outside their field of application.
If we have shoes with a sole suitable for soft and muddy terrain and we put them through a quarry, they will surely suffer a lot from wear and tear.
The shape and position of the studs
The shape and arrangement of tacos is a science dedicated to illustrious thinking minds.
Here you can see how the shape and arrangement of the studs of two different shoes such as the Saucony Peregrine 7 and La Sportiva Akasha change.
The Peregrine features a single material sole and 5mm hexagonal base geometry studs, distributed in shape and position to ensure exceptional traction and grip ... and it works.
The Akasha, have less studs, lower and it is a versatile sole that works well on any terrain. In fact, the Akasha are ultra trail shoes, so it is normal that they are good for a variety of conditions. A little less traction than the Peregrine ... but a lot more durability.
Another thing ... the Akasha are a real bomb ... if you are looking for good shoes for ultra, you have to seriously consider them ... wonderful. You can buy them at RunnerInn. Aui I leave you the link.
Higher, spaced studs bite into the ground better and give more traction on soft or broken ground but make the shoe clunky in simpler situations like a forest trail.
For muddy or soft terrain, at least 5 mm studs are needed with the appropriate shape and arrangement to evacuate the mud well and not to form the famous "clog"
Flatter and wider studs will give better performance on the slopes.
There are countless shapes of tacos.
We can find them the V-shape to bite the ground well in one direction, so we will find them with the tip forward to give traction forward or with the tip back to avoid slipping down.
We can find them in a square or hexagonal shape , so that the traction is multidirectional
We can find many different combinations.
Saturday, August 29, 2020
The determining elements of fit in a trail running shoe
The determining elements of fit in a trail running shoe
The Upper
The upper, pulled by the laces, wraps the instep and the sides of the foot.
The upper is responsible for ensuring that the sole of the foot remains still and in contact with the insole while the upper foot remains still in contact with the tongue.
- The determining elements of fit in a trail running shoe and products
To make the tension of the laces reach from the upper holes to the midsole, there are more or less rigid structures such as heat-sealed inserts, rubber or plastic pieces that join both areas (midsole and holes).
A photo of my Saucony Peregrine 7. ... shoes with an exceptional fit for running at full speed (in my opinion). As you can see, the Peregrine have a thermoplastic polyurethane (TPU) exoskeleton that joins the string system with the midsole ... a marvel.
Tpu exoskeleton of the saucony peregrine 7
These elements that belong to the upper, in addition to tightening the foot, serve to protect it in the upper and lateral part.
We must pay attention to these structures because they are usually rigid and the more structures there are, the less breathable the upper will be .
Another negative point to consider is that it is in the contact points between these structures and the upper fabric, points of tension are created that generate breaks.
Trail shoe laces.
The laces tighten and adjust the upper to the foot.
The laces have to be able to slide well into the holes since they have to apply uniform pressure throughout the instep.
A fundamental factor when it comes to fit is that the laces must not lose tension during the race. I advise you to go read the analysis and forum of the pages dedicated to trail running and you will see how many complaints you can find about ties that are loosened and what forces the runners to stop to tighten them well.
Flat laces generally distribute pressure better and are more difficult to release. Round laces are easier to tighten but slide more and could lose tension.
The heel counter
The heel fit is ensured mainly thanks to the buttress that wraps the heel and prevents it from moving (especially during climbs).
Speaking of climbs ... surely more than one fears them ... well, you shouldn't, if the climbs are your "way of the cross", in this article you can read the best tips to improve the ascent technique in mountain races. Here you have the link . .. that you enjoy reading
The buttress has to hold the heel well to prevent it from moving rubbing with each step with the consequent appearance of blisters.
The buttress does not have to be 100% rigid, it is enough that it adapts to the foot and does not move.
The stiffness of the buttress serves to support the support, correcting the position of the foot while protecting the heel.
The last of the shoe
The internal space of trail running shoes is a determining factor for the fit of the shoe. Especially in the anterior area where the fingers will have more or less mobility.
The narrower and less space there is, the better the fit , but it will obviously imply a decrease in the overall comfort of the shoes.
I imagine that you have already understood, long runs where the feet and toes tend to swell, better if the fit and space inside the shoe is adequately wide.
If, however, we are looking for precision in technical terrain and shorter routes, then we tighten these toes and instep so that nothing moves inside the shoe.
What are the negative effects of a tight fit on a trail running shoe?
The first factor to suffer from an overly tight and precise fit is the overall comfort of the shoe . A shoe that is too precise, too tied to the foot, could be uncomfortable. Especially in long-distance races like the Ultra Trail.
Generally the fit is opposite to the comfort of the shoe . I do not mean to say that there are not shoes with an excellent fit and very comfortable.
The Upper
The upper, pulled by the laces, wraps the instep and the sides of the foot.
The upper is responsible for ensuring that the sole of the foot remains still and in contact with the insole while the upper foot remains still in contact with the tongue.
- The determining elements of fit in a trail running shoe and products
To make the tension of the laces reach from the upper holes to the midsole, there are more or less rigid structures such as heat-sealed inserts, rubber or plastic pieces that join both areas (midsole and holes).
A photo of my Saucony Peregrine 7. ... shoes with an exceptional fit for running at full speed (in my opinion). As you can see, the Peregrine have a thermoplastic polyurethane (TPU) exoskeleton that joins the string system with the midsole ... a marvel.
Tpu exoskeleton of the saucony peregrine 7
These elements that belong to the upper, in addition to tightening the foot, serve to protect it in the upper and lateral part.
We must pay attention to these structures because they are usually rigid and the more structures there are, the less breathable the upper will be .
Another negative point to consider is that it is in the contact points between these structures and the upper fabric, points of tension are created that generate breaks.
Trail shoe laces.
The laces tighten and adjust the upper to the foot.
The laces have to be able to slide well into the holes since they have to apply uniform pressure throughout the instep.
A fundamental factor when it comes to fit is that the laces must not lose tension during the race. I advise you to go read the analysis and forum of the pages dedicated to trail running and you will see how many complaints you can find about ties that are loosened and what forces the runners to stop to tighten them well.
Flat laces generally distribute pressure better and are more difficult to release. Round laces are easier to tighten but slide more and could lose tension.
The heel counter
The heel fit is ensured mainly thanks to the buttress that wraps the heel and prevents it from moving (especially during climbs).
Speaking of climbs ... surely more than one fears them ... well, you shouldn't, if the climbs are your "way of the cross", in this article you can read the best tips to improve the ascent technique in mountain races. Here you have the link . .. that you enjoy reading
The buttress has to hold the heel well to prevent it from moving rubbing with each step with the consequent appearance of blisters.
The buttress does not have to be 100% rigid, it is enough that it adapts to the foot and does not move.
The stiffness of the buttress serves to support the support, correcting the position of the foot while protecting the heel.
The last of the shoe
The internal space of trail running shoes is a determining factor for the fit of the shoe. Especially in the anterior area where the fingers will have more or less mobility.
The narrower and less space there is, the better the fit , but it will obviously imply a decrease in the overall comfort of the shoes.
I imagine that you have already understood, long runs where the feet and toes tend to swell, better if the fit and space inside the shoe is adequately wide.
If, however, we are looking for precision in technical terrain and shorter routes, then we tighten these toes and instep so that nothing moves inside the shoe.
What are the negative effects of a tight fit on a trail running shoe?
The first factor to suffer from an overly tight and precise fit is the overall comfort of the shoe . A shoe that is too precise, too tied to the foot, could be uncomfortable. Especially in long-distance races like the Ultra Trail.
Generally the fit is opposite to the comfort of the shoe . I do not mean to say that there are not shoes with an excellent fit and very comfortable.
What is the best fit for a trail running shoe?
What is the best fit for a trail running shoe?
I understand fit as the ability of the shoe to wrap and contain the foot properly.
When you start running trail running, you tend to think that trail shoes should fit the foot a lot. Well there's no reason for it to be that way.
- What is the best fit for a trail running shoe and products
The fit, or fit, of the trail running shoe is mainly determined by 4 factors:
It is important to have a good fit of the foot when we want to face fast and technical routes, because the shoes have to be like perfect surgical instruments that allow us to support the foot with precision, without errors.
The shoe must be an integral part of the foot and in this case the foot cannot move inside.
The adjustment must be adequate when, in addition to technical routes, the path presents a lot of unevenness , whether it is a positive or negative unevenness, since the foot tends to slide forward (on descents) or backwards (on ascents) with the consequent inconvenience.
Typically, the toes are crushed on the front of the shoe or blisters appear when the heel rubs against the rear heel of the shoe.
And let's not forget the lateral support, necessary when "tilting" a mountain.
As always, generalizing, we can say that the fit is not very determined by the type of runner and does not depend much on the weight or the trail runner's technique.
In the case of restraint, it will be mainly the route that will decide if a good fit and containment of the foot is essential or not .
I understand fit as the ability of the shoe to wrap and contain the foot properly.
When you start running trail running, you tend to think that trail shoes should fit the foot a lot. Well there's no reason for it to be that way.
- What is the best fit for a trail running shoe and products
The fit, or fit, of the trail running shoe is mainly determined by 4 factors:
- The upper
- The cords
- The back, specifically the heel counter
- The internal space. The last of the trail shoe
It is important to have a good fit of the foot when we want to face fast and technical routes, because the shoes have to be like perfect surgical instruments that allow us to support the foot with precision, without errors.
The shoe must be an integral part of the foot and in this case the foot cannot move inside.
The adjustment must be adequate when, in addition to technical routes, the path presents a lot of unevenness , whether it is a positive or negative unevenness, since the foot tends to slide forward (on descents) or backwards (on ascents) with the consequent inconvenience.
Typically, the toes are crushed on the front of the shoe or blisters appear when the heel rubs against the rear heel of the shoe.
And let's not forget the lateral support, necessary when "tilting" a mountain.
As always, generalizing, we can say that the fit is not very determined by the type of runner and does not depend much on the weight or the trail runner's technique.
In the case of restraint, it will be mainly the route that will decide if a good fit and containment of the foot is essential or not .
Friday, August 28, 2020
How to choose the drop of the trail running shoe?
How to choose the drop of the trail running shoe?
The drop is the difference in height between the support of the heel and the support of the anterior part of the skin at the level of the midsole.
- How to choose the drop of the trail running shoe and products
The difference in height means that the foot inside the shoes is more or less inclined.
The drop in trail running shoes generally ranges from 12 mm to 4 mm (leaving aside natural running shoes with a low drop of 2 mm or zero drop for a moment).
What does drop have to do with choosing a trail running shoe? Well a lot
Those who have a refined running technique will land on the front of the foot and those who are not so fine will land on the back of the foot.
Simplifying the case a lot, who lands on the back is slow while who lands on the front is faster (I imagine now the criticism and whistles fly).
With a trail running shoe with a 12 mm drop, the foot tends to make a complete transition landing with the heel, passing through the midfoot and taking off with the front part, that is, with the tip.
With a lower drop , the landing-take-off transition is more natural since the middle part of the foot or even the toe is supported, forcing us to change the running posture, throwing the body forward.
I'm not going to start saying what is better or what is worse because, here again, it depends on each one of you.
As a general indication, we can say that by avoiding landing with the heel, we are able to give more reactivity to the race thanks to the fact that we throw the body forward and it is easier to give impulse with the ankle, which generates more energy.
Well that's it, let's buy low-drop shoes ... nope ! Because as indicated, it requires a refined technique that involves adaptation . If you are not prepared at low drops, you will surely have discomfort when running or even injuries.
Tip for beginners: At least 10 or 8 mm drop to start.
Let's see the different drop categories in trail running shoes
Drop zero. Suitable shoes for lovers of natural running. It takes time to get used to it and reach this level of differential. Very radical, in fact, little used although every day it gains more followers.
4mm drop, practically flat for most of us. It is a drop suitable for runners with good running technique who land with the forefoot and seek maximum sporting performance. We find this drop especially in fast competition shoes and for generally short distances.
Drop between 6 and 10 mm. Here we will find most of the slippers. The choice of a more or less larger drop will depend on each one of us.
12 mm drop. They are the shoes with the highest drop in the trail market, they can be suitable for beginners and for those who need a shoe that can correct their stride with the passage of km in long distance races. In the case of a 12-millimeter drop, the back of the heel is normally very amortized, which is why they are z devices that are used mainly for long distances .
Comparison of maximalist and minimalist trail running shoes
Again, it depends on each one of you, but we can say that most mountain runners use a drop between 8 and 10 mm for the long distance of more than 42 km, and a drop of 6 to 8 mm for distances shorter between 21 and 42 km
The drop is the difference in height between the support of the heel and the support of the anterior part of the skin at the level of the midsole.
- How to choose the drop of the trail running shoe and products
The difference in height means that the foot inside the shoes is more or less inclined.
The drop in trail running shoes generally ranges from 12 mm to 4 mm (leaving aside natural running shoes with a low drop of 2 mm or zero drop for a moment).
What does drop have to do with choosing a trail running shoe? Well a lot
Those who have a refined running technique will land on the front of the foot and those who are not so fine will land on the back of the foot.
Simplifying the case a lot, who lands on the back is slow while who lands on the front is faster (I imagine now the criticism and whistles fly).
With a trail running shoe with a 12 mm drop, the foot tends to make a complete transition landing with the heel, passing through the midfoot and taking off with the front part, that is, with the tip.
With a lower drop , the landing-take-off transition is more natural since the middle part of the foot or even the toe is supported, forcing us to change the running posture, throwing the body forward.
I'm not going to start saying what is better or what is worse because, here again, it depends on each one of you.
As a general indication, we can say that by avoiding landing with the heel, we are able to give more reactivity to the race thanks to the fact that we throw the body forward and it is easier to give impulse with the ankle, which generates more energy.
Well that's it, let's buy low-drop shoes ... nope ! Because as indicated, it requires a refined technique that involves adaptation . If you are not prepared at low drops, you will surely have discomfort when running or even injuries.
Tip for beginners: At least 10 or 8 mm drop to start.
Let's see the different drop categories in trail running shoes
Drop zero. Suitable shoes for lovers of natural running. It takes time to get used to it and reach this level of differential. Very radical, in fact, little used although every day it gains more followers.
4mm drop, practically flat for most of us. It is a drop suitable for runners with good running technique who land with the forefoot and seek maximum sporting performance. We find this drop especially in fast competition shoes and for generally short distances.
Drop between 6 and 10 mm. Here we will find most of the slippers. The choice of a more or less larger drop will depend on each one of us.
12 mm drop. They are the shoes with the highest drop in the trail market, they can be suitable for beginners and for those who need a shoe that can correct their stride with the passage of km in long distance races. In the case of a 12-millimeter drop, the back of the heel is normally very amortized, which is why they are z devices that are used mainly for long distances .
Comparison of maximalist and minimalist trail running shoes
Again, it depends on each one of you, but we can say that most mountain runners use a drop between 8 and 10 mm for the long distance of more than 42 km, and a drop of 6 to 8 mm for distances shorter between 21 and 42 km
Wednesday, August 26, 2020
The amortization of the trail running shoe.
The amortization of the trail running shoe.
The midsole is the element that mainly provides amortization to the trail shoe.
The type of material used in the midsole and its thickness will give us more or less amortized shoes.
- The amortization of the trail running shoe and products
Almost all shoe manufacturers have their own material that can be more or less soft and more or less reactive. Let's understand this reactivity as the return or push that the shoes offer when landing.
A trail shoe that is too amortized and not very reactive will give us a soft sensation, a bit chewy , as if we were running on a kind of water mattress.
On the contrary, a low amortized trail shoe could be very hard and cause discomfort with the passage of kilometers.
One of the main factors that can determine payback is the running technique of the mountain runner.
A runner with a refined and efficient technique who lands mainly with the ball of the foot, close to the metatarsals, might prefer a less amortized scarp since these runners tend to be faster and the efforts and tensions of the race are well absorbed by the musculature.
However, runners with less efficient running technique tend to land on the back of the foot, that is, on the heel .
The fact of landing with the heel means that all the vibrations of the impact with the ground are transmitted directly to the bone structure and tendons of the body and are not well absorbed by the musculature. This continual heel landing has to be offset by more generous payback.
Another determining factor that has to do with the amortization of the shoe is the runner's own weight, generally, without going into the 1000 possible specific cases, the more the runner weighs, the more amortization will be needed.
Another fundamental factor when it comes to the midsole is the distance we are going to travel. The longer the distance, the more we will need amortization to absorb the thousands of impacts with the ground.
So, different types of materials will be more or less soft and offer more or less amortization.
In addition to the type of material used, another element that will determine the amortization capacity of the shoe is the amount of material, and say the thickness of the midsole.
Trail shoe midsole comparison
Attentive! because I am not talking about the drop or differential that we will see later.
A midsole with more material offers greater amortization. But watch out for the patch! because too much material has two negative effects.
The first negative effect is the weight of the shoe. Typically, the compound in the midsole contributes a lot to the weight of the shoe . So the more material we put in, the more the shoe could weigh.
The second negative point of a too high midsole is that it takes us away from the ground and the sensitivity of what we have under our feet is lost
This fact can make shoes with a lot of midsole a bit unstable when supporting the foot, especially on technical routes and can also influence our speed since if we are not well used we will be less precise in the support.
Being taller we will be less stable and basically it will be easier for an ankle to bend and cause a sprain.
Finding the ideal repayment level is very difficult. Moreover, it does not exist, as everything we will see in this article depends on ourselves.
A perfect amortization would be:
An amortization that provides comfort for any distance and weight of the runner, that makes the shoe reactive when we want to run fast, that is flexible, that allows you to feel the ground without protection problems for the footplate ... and that at the same time protect and stabilize the support.
Practically impossible
Here you have a generic summary referring to amortization
The midsole is the element that mainly provides amortization to the trail shoe.
The type of material used in the midsole and its thickness will give us more or less amortized shoes.
- The amortization of the trail running shoe and products
Almost all shoe manufacturers have their own material that can be more or less soft and more or less reactive. Let's understand this reactivity as the return or push that the shoes offer when landing.
A trail shoe that is too amortized and not very reactive will give us a soft sensation, a bit chewy , as if we were running on a kind of water mattress.
On the contrary, a low amortized trail shoe could be very hard and cause discomfort with the passage of kilometers.
One of the main factors that can determine payback is the running technique of the mountain runner.
A runner with a refined and efficient technique who lands mainly with the ball of the foot, close to the metatarsals, might prefer a less amortized scarp since these runners tend to be faster and the efforts and tensions of the race are well absorbed by the musculature.
However, runners with less efficient running technique tend to land on the back of the foot, that is, on the heel .
The fact of landing with the heel means that all the vibrations of the impact with the ground are transmitted directly to the bone structure and tendons of the body and are not well absorbed by the musculature. This continual heel landing has to be offset by more generous payback.
Another determining factor that has to do with the amortization of the shoe is the runner's own weight, generally, without going into the 1000 possible specific cases, the more the runner weighs, the more amortization will be needed.
Another fundamental factor when it comes to the midsole is the distance we are going to travel. The longer the distance, the more we will need amortization to absorb the thousands of impacts with the ground.
So, different types of materials will be more or less soft and offer more or less amortization.
In addition to the type of material used, another element that will determine the amortization capacity of the shoe is the amount of material, and say the thickness of the midsole.
Trail shoe midsole comparison
Attentive! because I am not talking about the drop or differential that we will see later.
A midsole with more material offers greater amortization. But watch out for the patch! because too much material has two negative effects.
The first negative effect is the weight of the shoe. Typically, the compound in the midsole contributes a lot to the weight of the shoe . So the more material we put in, the more the shoe could weigh.
The second negative point of a too high midsole is that it takes us away from the ground and the sensitivity of what we have under our feet is lost
This fact can make shoes with a lot of midsole a bit unstable when supporting the foot, especially on technical routes and can also influence our speed since if we are not well used we will be less precise in the support.
Being taller we will be less stable and basically it will be easier for an ankle to bend and cause a sprain.
Finding the ideal repayment level is very difficult. Moreover, it does not exist, as everything we will see in this article depends on ourselves.
A perfect amortization would be:
An amortization that provides comfort for any distance and weight of the runner, that makes the shoe reactive when we want to run fast, that is flexible, that allows you to feel the ground without protection problems for the footplate ... and that at the same time protect and stabilize the support.
Practically impossible
Here you have a generic summary referring to amortization
- The more the broker weighs, the more amortization will be required
- The longer the career, the more amortization will be required
- More amortization means more comfort
- More amortization means more weight of the shoe
- More amortization due to a high midsole implies greater instability
- More amortization due to a high sole implies more isolation from the ground, or what is the same more protection but less precision in the foot supports.
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