Little Athletics WA – Key Tips and Fitting Principles

Key Tips and Fitting Principles

The right shoe looks different for each little athlete – so how do you determine what type of shoe you / your child needs? Below is an outline of my key tips and fitting principles of what you should be looking for in each age bracket that complies with the official WA Little Athletics Rules.

Shoe types:

Running shoes
Good option for the real youngsters, a bit of an all-rounder for all events.

Waffles
Ideal for the U9 – U10 age group where spikes aren’t allowed (refer to the official rules set by the WA Athletics below). Suitable for short distance, middle distance, long distance and jumping events.

Spikes
The older little athletes in the U11 – U15 age group, spikes can be worn for shorter track events (refer to the official rules set by the WA Athletics below).

U9 – U10 age group

Waffles are athletics-specific shoes that are spikeless, which are ideal for this age bracket where spikes aren’t allowed. They are called waffles because of the patterns embedded into the soles that provide excellent grip during track events. Waffles are ideal for age groups where spikes aren’t yet allowed and are also a great compromise for track events if you don’t want to buy extra pairs of shoes for different distances. Waffles are also ideal for jumping events where spikes aren’t allowed. They provide the necessary grip to get the most out of each jump.

ASICS, Saucony, New Balance and NIKE all have several standard runners and waffle models. Slight differences between brands and their models mean that there will be an ideal fit and design for every athlete. Every little athlete develops at their own rate, meaning each pair of feet need a specific type of shoe.

U11 – U15 age group

Especially for the older little athletes, spikes can be worn for shorter track events. The purpose of spikes is to grip the ground and give you the best propulsion possible. Because they’re only worn for shorter track events, spikes don’t necessarily need to provide support. They need to be light and provide grip to your forefoot, to let you run as powerfully and efficiently as possible.

NIKE and Adidas both specialise in running spikes, and have slightly different models for distance and sprint events:

• NIKE Zoom Rival M and Adidas Allroundstar are specially designed for middle and long-distance track events.
• NIKE Zoom Rival S and Adidas Sprintstar are designed for sprint events.
• When looking for a compromise to cover all types of track events, the NIKE Zoom Rival M is likely the best option – depending of course on fit and suitability to the individual. As always, getting an individualised fitting is the best option.

Are you hypermobile or have joints that move around more than others?

Those that are hypermobile and have joints that move around more than others, ASICS GT-1000 are slightly firmer than other shoes and can help prevent an overly flexible foot from leading to injury. Because you’re still growing, we don’t want anything too rigid, and the GT-1000 is a good mix between a neutral shoe and an overly rigid shoe.

Key tips

1. Fit and function are more important than style or brand

2. Take your waffles/spikes off after each event 

• This will protect the soles, making the grip last longer and perform better, plus your feet get a much needed stretch

3. Give your feet a good stretch after being in any pair of shoes to refresh the muscles, joints and ligaments

4. Trust the professionals

• Podiatrists understand your legs, feet and footwear
• Trained retailers are the experts in athletic shoes and know the best fit and designs for every athletic need

General fitting principles for athletics shoes

• Shoes should fit the natural shape of your foot. This is especially important around your toes and forefoot – there should be enough space for your toes to be comfortable and not squashed.
• In general, around 1cm from the longest toe to the end of the shoe should be left for growing room.
• The heel of the shoe should be snug and should be tight enough that no slipping occurs.
• The best way to ensure you have the right shoes for your feet is to be fitted by specialists. Trained retailers will check length, width and depth to ensure that the shoes you buy will keep your feet working at their best.

Official WA Athletics Rules

1. Appropriate footwear is compulsory for all athletes in all events.
2. No athlete may wear football boots or cleats in any event.
3. Athletes in the U9 – U10 age group may not wear spike shoes.
4. Athletes in the U11 – U12 age group may wear spike shoes in events run entirely in lanes, long jump, triple jump, high jump and javelin.
5.  Athletes in the U13 – U15 age groups may wear spike shoes in all track events except walks. Spike shoes may also be worn for long jump, triple jump, high jump and javelin.
6. All spike shoes must be worn with all holes filled with a complete set of spikes, with no more than two blanks/slugs installed.
7. Spike shoes cannot be worn outside the defined “Field of Play” unless all spikes are suitably covered.
8. Any number of spikes up to 11 may be accommodated on each shoe, but the number of spike positions shall not exceed 11.
9. Spike length (subject to any further constraint from ground policies):
10. a) Synthetic – Track – 7mm maximum Long Jump / Triple Jump / High Jump / Javelin – 9mm maximum.
11. b) Grass – Track / Long Jump / Triple Jump /High Jump / Javelin – 12mm maximum.

I refer many of my patients to Keep on Running in Floreat Forum. The staff are experienced local athletes and are in the know when it comes to athletic footwear, taking the guesswork out of finding the right shoes for your feet.

Want to make sure you are choosing the right shoe for the best performance? Email me at reception@doubleviewpodiatry.com.au.