The importance of selecting the correct running shoe.
Firstly, let’s start by saying that everybody is different. We all have different body shapes, sizes, biomechanics, injury history and running styles. There is no ‘one fits all’ shoe and finding the perfect shoe for you is about selecting a shoe that suits your individual needs.
Depending on your level of physical activity there may be different factors which influence your shoe choice. This can be finding a shoe to either help improve performance and running technique, or one to help address an injury. Research over the last few years has identified that up to 42% of runners1 reported an injury at some stage during training or racing. In a perfect world, it would be great to find a pair of shoes which help promote an optimal running pattern and decrease the risk of injury.
Our feet are designed to help absorb shock, and our joints and muscles are built to help take the load (ground reaction force) we put through our feet during the stance phase of running. A good shoe should allow the foot to continue doing its job well and help prevent injury.
Over time, there has been plenty of research into the ‘perfect fit’ and research is forever changing. A great article published last year, has identified 5 keys of an ideal running shoe to help promote an optimal running pattern2. These were;
- Minimal heel to toe drop (the thickness difference between the heel cushion and the toe cushion). Shoes with 6mm or less are now considered ‘minimal’.
- A more neutral shoe – as we identified above, our feet are designed for running and excessive support and motion control can actually interfere with normal foot motion.
- A relatively lighter weight shoe
- A wider toe box (wide enough that the runner can wiggle their toes in the shoe) to prevent any excessive compressive forces on the foot.
- The correct amount of cushioning. Too much cushioning can be correlated to excessive motion of the lower limbs and decreased proprioception which negatively impacted running pattern. Too little cushioning can be uncomfortable and lead to muscle soreness and discomfort.
The above recommendations are recent suggestions for an optimal running gait and to assist in injury prevention. As mentioned earlier, everyone is different and will have specific requirements, so it is crucial to see a specialist in the area to help accommodate your needs. You may need more support from a shoe due to different biomechanics or an injury, or you may be resilient and have no injuries and after a shoe to help improve economy or performance. Whatever your needs are, make sure you have a pair which suits you as an athlete and individual.
And finally a change in footwear can result in a change in muscle recruitment (which muscles you use during running) as it can slightly alter running biomechanics. So when buying a new pair of shoes make sure you ease into running with a progressive load to avoid any increased risk of injury or muscle soreness.
By Kate Luckin.
Studies:
- Taunton JE, Ryan MB, Clement DB, Mackenzie DC, Lloyd-Smith DR, Zumbo BD. A retro-spective case control analysis of 2002 running injuries. British Journal of Sports Medicine, 2002.
- Vincent HK, Vincent KR. Five key characteristics to consider when purchasing a running shoe. American College of Sports Medicine, 2015
