1. FITNESS-Aside from getting a gait analysis done, what are some other ways (arch type, wear-down trends, etc) that a runner can figure out what type of shoes she needs (neutral, mild, extra stability)?

PRC:

First, we should address a treadmill analysis versus a field or flat, level, normal running analysis.  People aoftne change thier gait on a treadmill (more forefoot striking, change in should carriage and hip movememnt, false angles due to the treadmill propelling or pushing the foot through the gait cycle).  We advocate simple field gait evaluations whereby we watch you run in a controlled but average environmant.  Flat, level sidewalks or paths offer both clarity and the opportunity for a more accurate assessment.  By using this method, we are able to check foot anlges, but also knee, hip, and shoulder angles.

The gait analysis should also include an evaluation of a runner's habits.  Treadmill versus outdoors, trails, or soft surface running can influence both durability and stability.  Wear patterns are important because they can unveil asymmetry.  If one heel is worn more significantly than another and there is any corresponding pain or nagging issues, a shoe can often remedy this.  Arch type can play a huge role is what your body does when it is tired.  Flat arches generally lead to a less stable foot and a less efficient gait demanding either more lower leg strength or a more stable shoe.  Finally, an injury Q & A is absolutely necessary in order to evaluate injury potential/history and to select the proper category of shoe.  It is important to note that athletes who have other forms of exercise like cycling or a strength and conditioning class usually have less lower leg and hip problems.

2. FINTESS- Do runners need separate shoes for training and racing? If so, why?

PRC: The short is answer is yes.  If you want to have the most efficient racing shoe, many of those racing characteristics are in direct competition with training shoe qualities.  Namely durability and stability.  A perfect 5K shoe would often have less stability and less weight to promote a quicker foot strike and a lighter feel.  However, over longer distances, these shoes also have less cushion and less stability.  We recommend racing shoes as a relative compliment to your training shoe.  If you train in motion control or heavy stability, then a light training shoe can act as a racing flt.  Likewise, if you train in a lightweight shoe already, then the super-light, lower profile racing flats may be more suited to your running style.

3. FITNESS: Shoes seem to be getting lighter and lighter, which is great. But does this mean that they wear out faster? Will runners need to replace their shoes more often if they buy a less bulked-up pair? How do they know when it's time to switch them up?

PRC-Lighter foams have also become more durable or have higher compression sets than older foams.  Blending of rubber and other materials is very strategic.  Manufacturers try to find the perfect balance of feel, durability, and performance.  We use the guideline that a running shoe last about 400-500 miles.  Racing flats last about 150-200 miles.  A lightweight trainer that is lower profile and has less material will definitely break down faster than a traditional training shoe.  The questions:  Would you rather have 500 so-so miles or 300 awesome, performance friendly miles?

4. FITNESS: For the first question, you say that runners should consider what they're using shoes for—treadmill versus outdoors, trails, or soft surface running. What would each of those lead you to. For example, if you run mostly on the treadmill, what type of shoe should you consider? If you run mostly on asphalt or concrete, what type of shoe should you consider?

PRC- The surface has more to do with durability and replacement time-frame.  However, treadmill running is inherently less injurious.  Controlled, level, and repetitive.  This allows some runners to experiment with less supportive/less cushioned or less bulky shoes because the treadmill offers a cushioned deck.  Concrete is the most injurious surface due mainly to its hardness.  While being firm is not a completely negative element, concrete is too firm for most runners and will magnify any smaller problem that may occur on a softer surface.  Even asphalt is more forgiving.  All runners should vary thier surfaces and be "dynamic."  Find a track, find a trail, find a park, and try different distances an surfaces.  If runners/walkers spend more than 25% of their time on softer surfaces or trails, they should get a trail shoe.  They offer more traction and are often more durable/appropriate than traditional running and walking shoes.  This would also lead to the answer to a common question:  Should I rotate shoes? Dynamic surfaces (trail, treadmill, grass) promote the use of a second shoe, which is always a good thing.

5. FITNESS-You also say that runners should look at wear patterns. What type of wear patterns would indicate that you need a neutral shoe? What type of wear patterns would indicate that you need a stability shoe? What about a high-stability or motion control shoe?

PRC-Wear patterns will not lead to conclusive analysis of gait.  It is only helpful in determining asymmetry (left to right).  An excessively worn right heel may also be an indication that that leg is longer.  And excessively worn outside forefoot may indicate a short leg.  Coupled with sore knees, shins, or ankles, IT Band, lower back or hip pain, these wear patterns can assist a professional shoe fitter in finding the proper model for that person.  In walking, a worn circle in the forefoot can indicate hip tightness.  Oftentimes, walkers don't even realize their hips are tight until you ask.  A runner may look neutral but sometimes wear patterns can unveil anomalies in the gait that cannot be seen in simple evaluations.

6. FITNESS-You mention that arch type plays a huge role. What type of arch does someone have who needs a more neutral, streamlined shoe? What about someone who needs a moderate stability shoe?

Generally, flat arches are less efficient and need support and stability.  More rigid feet need cushion.  This is only a general guideline.  Motion and biomechanics are complicated and we see many runners and walkers who are flat arched who actually do better in a neutral shoe.  If you are never injured, and have never bneen injured, then leep buying whatever you're buying!  Over the counter insoles like Superfeet, Your Sole Orthotic, and Biosoft can also play a very positive role with adding stability for different foot types.  Flat arched people sometimes find excessively stiff shoes uncomfortable.  An insole can allow a person to get a more neutral, cushioned shoe but enhance the arch support at the same time.