Race Walking Shoe Guide Part II

By : Paul Adams, 1997

SHOE CONSTRUCTION

By removing the insole of the shoe, you can tell the type of construction of the shoe.
Slip lasted shoes have a sewn seam running the length of the shoe. They are the most flexible, yet are less stable. This construction is better for feet with high arches.
Board lasted shoes have a cardboard board running the length of the shoe. They are opposite the slip lasted shoe in that they are very stable, but are less flexible. This construction is better for flatter feet.
Combination lasted shoes have cardboard in the rear half, and a seam up the front half. They are a compromise between slip and board lasted. They are more flexible than board lasted shoes, and more stable than slip lasted shoes.

Outer Sole

The outer sole of the shoe would ideally be carbon rubber as that material is very durable. However, carbon rubber adds weight to the shoe and is not very flexible.
A blown rubber outsole is very lightweight, but not very durable.

Shoe Last

If you look at the bottom of the shoe, you can tell what last the shoe is formed on.
A curved last has a thin strip connecting the heel and ball of the foot. This construction makes the shoe light and flexible and is intended for people with a high arch.
A semi-curved last, is more flexible than the straight last, yet more stable than the curved last. It has a wider It is intended for people with normal arches.
A straight last are the least flexible and the most stable. They are intended for people with flat feet.
To tell what type of foot you have, and thus which last is probably best for you, take the simple Wet Test. Dunk your foot in water and then place it on a surface that will leave an imprint of your foot. If the ball and heel of your foot are not joined or are joined by a narrow band, then you have a high arched foot. If they are joined by a wide band, then you have a normal foot. If they are joined by a really wide band and have little flair where the arch should be, then you have a flat foot.

Shoe Categories

Motion Control (MC)

Motion control shoes are the most rigid shoes. They are designed to be inflexible because they are meant to limit overpronation. They are generally heavy, but durable. Many are built upon a straight last, and may have a dual density midsole, with the denser material on the inside of the foot to help correct for pronation.
Primarily, motion control shoes are for over-pronators and heavier people. Often people with flat feet do well in these shoes. The problem with most motion control shoes is that they tend to have a thick heel which makes walking in them the same as walking uphill with every step.

Stability

Stability shoes are a compromise type of shoe. They are more flexible than a motion control shoe while providing good support and durability. Often they are built upon a semi-curved last and may have a dual density midsole for support.
Stability shoes are for people who do not have severe motion control problems and midweight people. They tend to have a thick heel as well, though not as thick as a MC shoe which makes walking in them the same as walking uphill with every step.

Cushioned Shoes

Cushioned Shoes generally have the softest midsoles, the least support, but are very flexible. Usually they are built upon a semi- curved or curved last.
These shoes are for people who do not overpronate or need extra support. Often people with high arches do well in these shoes. Again, a thick heel makes it the same as walking uphill with every step.

Lightweight Trainer/Racer

These shoes are lighter versions of standard trainers and are used for fast paced training or racing.

Racing Flat

These shoes tend to have very little stability, cushioning, or durability. However, this also means that they have a low heel, are flexible, and are very light.

Race Walker

These shoes are built to accommodate the motion of race walking and are similar to racing flats. They tend to not have a thick midsole nor knobs or lugs on the outsole.

Reprinted by permission of Paul Adams.

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Shoes
Racewalking Techniques and Training
Walking Techniques and Tutorials