Taking the first step by picking the right shoes:
In the last post we discussed strengthening and mobility routines for runners to improve performance and prevent injury. Next we will discuss gear to set you on the right path.
Ever walked through a running shoe store or browsed a website and have been overwhelmed? So many options for so many different situations: Neutral. Arch support. 10mm drop. 4mm drop. Minimalist. Cushioned. Wide toe box. Options are endless.
Thankfully, the GENERAL ANSWER is fairly simple: Pick the shoe that feels COMFORTABLE to you:
“In the absence of a clearly supported paradigm, we propose that in general clinicians should recommend footwear that is lightweight, comfortable, and has minimal pronation control technology.” - Agresta 2022
In certain situations, a more SPECIFIC shoe choice may be of benefit:
PERFORMANCE: “Increasing the stiffness of running shoes at the optimal range can benefit performance-related variables”
SHOCK ABSORPTION: “1) Softer midsoles can reduce impact forces and loading rates. 2) Thicker midsoles can provide better cushioning effects and attenuate shock during impacts.
ANKLE/FOOT LOADING: Minimalist shoes can improve running economy and increase the cross-sectional area and stiffness of Achilles tendon but increase the metatarsophalangeal and ankle joint loading compared to the conventional shoes.
Considering this information, depending on your goals and situation, a more specific shoe choice might be indicated.
Lets finally consider, how do most runners choose their shoes? Typically, it's for a specific purpose:
“Runners appear to be highly influenced by the perception that footwear can help them increase performance, alter biomechanics and/or prevent injury. They are persuaded by the anecdotal experiences of other runners and sometimes clinicians or salespeople with similar running goals.” Ramsey 2022.
