Finding your way around a Running Shoe Upper

The upper is the top part of a shoe that encases the foot. It provides comfort and support and secures the foot over the outsole. Here’s how to find your way around it:

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1. LACES

This is straightforward, these are used to wrap the upper around the foot. Laces should be neither too tight or too slack – either of these scenarios can be dangerous when running and may also cause cause injury.

2. TONGUE

The tongue should be pulled up tight and line up straight between the eyelets. Many running shoes have a lace keeper. If so this should be used to hold the tongue in place.

3. OVERLAYS

These strips work with the laces to give the shoe structure, supporting and cradling the foot for added stability.

4. COLLAR

Usually made from a softer material, the collar should wrap around the foot and help ensure a comfortable, snug fit.

5. VAMP

A part of the upper that surrounds the toebox. Again this gives the running shoe stability, structure and durability. As a general rule if you can pinch a quarter of an inch, the vamp is too roomy. If you can’t move your toes, then it’s too tight.

6. SADDLE

The reinforced material of the running shoe that wraps round the midfoot and supports the arch of the foot. It must be a good supportive fit otherwise the foot may move inside the shoe, causing irritation and blisters when you run.

7. EYELETS

The laces run through these holes to tighten the running shoe. You shouldn’t be able to feel these on your foot.

8. HEEL COUNTER

The fit of your running shoe isn’t ideal unless your heel sits flush against this stiffer material at the back of the shoe. This material provides the necessary support to hold your heel through the footstrike.

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