Home' Navy News : April 12th 2012 Contents Merici College ....
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for its strong focus on pastoral care
ADF mentor on site
technology rich environment
and neighbouring NSW centres
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see our bsite at www.merici.act.edu.au
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or by email: firstname.lastname@example.org
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The natural choice for health cover
CPL Aaron Rawnsley says a
good pair of shoes offers pro-
tection from injury -- and he
The PTI from RMC-Duntroon has
completed a running biomechanics
course and is completing his diploma
For the past 18 months, he has
focused on the research and application
of the minimalist footwear transition.
He put his knowledge to the test in May
last year by competing in the 100km
North Face 100 in the Blue Mountains.
He completed the run injury free
-- finishing 78th out of the 800 competi-
tors in 13hr 41min and says a good pair
of shoes reduces muscle or joint aches
caused by poor footwear.
Running shoes are more comfort-
able, protective and durable than ever
before and CPL Rawnsley says there is
a diverse range available -- which can
make it difficult to choose the right pair.
"There are specialist shoes for just
about every different application you
can think of," he says, "like high-top
shoes which provide ankle stability
for court sports such as basketball;
cross-training shoes for general fit-
ness and walking; lightweight running
specific shoes which suit different foot
types; and tennis shoes with flexible
soles suitable for the quick side-to-side
To decide which types of shoes are
best for you, you need to work out how
There are three types of running
style: forefoot strikers, mid-foot strik-
ers and rear-foot strikers. Most runners
tend to rear-foot strike, landing on the
outside of the heel and rolling their foot
inwards. This is called pronation.
Some runners over pronate as their
feet roll too far inwards, which can lead
to lower leg and knee injuries, while
some runners under pronate as their feet
roll inwards only slightly and do not
absorb the shock as well, which can also
lead to injury over time.
Sprinters tend to run on the balls of
their feet and endurance runners tend to
have a flat/mid foot shuffle.
The current fashion is barefoot run-
ning, which forces people to run on the
balls or soles of their feet.
Having done the hard yards, PTI CPL Aaron
Rawnsley is well placed to offer advice about
sports shoes. CPL Mark Doran reports.
Foot expert: Cpl Aaron Rawnsley.
To work out what your foot type is
you need to check your arch height and
one way is to use the "wet test".
Wet the bottom of your foot and make
a footprint on a flat, dry surface such as a
white piece of paper on a hard floor.
If your wet footprint is very full and
wide you have a low arch and flat foot
and most likely over pronate (25 per
cent of runners).
If the print is of heel and toes mostly
you will have a high arch and probably
under pronate (25 per cent of runners).
A print of your full foot with moder-
ate curve for arch is normal arch which
means you probably pronate to correct
degree (50 per cent of runners).
You must then consider the shape of
the bottom of the shoe as this is related
to your foot type.
CPL Rawnsley says there are three
main shapes: straight shape for over
pronators, curved shape for under pro-
nators and semi curved shape for normal
"For flatter feet that over pronate, you
will need a shoe to control motion other-
wise known as a motion-control shoe.
"With a straight shape, normally the
shoe gives maximum support to the foot.
"Look for a firm rather than soft
midsole with denser material along the
inner edge of the shoes and a firm heel
to reduce rear foot motion.
"If you have a high arch, your feet
are not as good at absorbing the shock so
you need to look for a cushioned sole."
For more information on footwear, 3 Bde PTI
WO2 Simon O'Regan has prepared a video
presentation which is at http://iarmymediali-
BEST FOOT FORWARD: There are many types of shoes available but you should take the time to find
the one ones that suit you best for the job at foot.
Photo: LAC Bill Solomou
Choosing the right shoes
April 12, 2012
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