THE TRUTH ABOUT RUNNING SHOES
Part 2
There are four features to consider when you are selecting a running shoe for maximum performance and minimal risk of injury. This month, we are going to focus on the first point: the heel. Let’s get started! 1. Drop the Heel Heel-to-toe drop refers to a difference in height between the outsole/midsole of the heel and the outsole/midsole of the forefoot. Traditional running shoes are a modified version of high heels, whereby the difference in height between the heel and toe is often 10–12 millimeters. This was originally developed as a means to establish a “heel rocker” and promote a smooth progression through the stance phase of running. However, the foot works best in a flat position in order to appropriately stabilize your stride. Scientifically speaking, a Laughter Is the Best Medicine
decreased heel-to-toe drop optimizes the feedback received by the foot when contacting the ground, allowing for appropriate landing response and muscle firing patterns.
We often recommend shoes with a 4–6 millimeter (or less) heel-to-toe drop. Minimalist shoes are often zero drop, meaning that the stack height at heel and forefoot is the same. While most individuals can run in a zero-drop shoe, it should be noted that the transition from traditional footwear to a zero-drop model is a delicate process that should be completed over several weeks (up to two months). This is due to the fact that low drop models require increased activation of calf musculature to dissipate the forces of landing. Dropping the heel is something runners should give great consideration to. This especially goes for runners with runner’s knee, IT band friction syndrome, shin splints, stress reaction, or fracture.
One-Pan Harvest Pasta
2 tablespoons vegetable oil 1 small eggplant, cut into 1-inch pieces (4 cups) 1 medium zucchini, coarsely chopped (2 cups) 2 tomatoes or 4 Roma tomatoes,
1 cup dried whole grain elbow macaroni 1/2 teaspoon crushed red pepper Kosher salt Ground black pepper (optional) Snipped fresh basil Grated Parmesan cheese
coarsely chopped (1 cup) 1/3 cup chopped red onion 2 cloves garlic, minced
1 (19-ounce) can cannellini beans (white kidney beans), rinsed and drained 1 3/4 cups reduced-sodium chicken broth 1. In a large skillet, heat oil over medium heat. Add eggplant, zucchini, tomatoes, red onion, and garlic. Cook, uncovered, 7–10 minutes or until vegetables are almost tender, stirring occasionally.
2. Add beans, broth, pasta, and crushed red pepper. Bring to a boil, then reduce heat. Cover and simmer 7–10 minutes more or until vegetables and pasta are tender, stirring occasionally. Remove from heat. Season with salt and pepper; top with basil and Parmesan cheese and serve.
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