Your Guide To Running Footwear

There is such a large variety of running trainers to choose from. With the many different brands, makes, and models, it's easy to get confused and choosing some new running trainers can come across as quite an intimidating task.

Most experts disagree with runners on the role of shoes in injury. A 2020 review in the Journal of Athletic Training looked at four decades of research on shoes and injury. It concluded that "footwear does not cause injury."

Injury causing or not, there are three main points to take into account when choosing the right shoe for your running needs: 

The shoe fits the right purpose

This may be the most crucial decision you need to make. When choosing your shoes, consider what type of turf you will be exploring and the mileage you will be enduring and the type of exercise you need them for.

For instance, a trail runner will differ from a roadrunner as a trail runner will search for endurance, grippy tread and cushioning shoes. Whereas, a roadrunner will need lightweight, responsive and cushioned shoes. 

The good news is, there is no right and wrong. It is entirely down to comfort but keep in mind that a great deal of performance can be gained by really understanding the shoe type you need. 

Fit the right shoe 

Due to the huge assortment of brands out there, it is entirely possible to find a shoe that fits perfectly for you. Examine your options, do you need a narrower or wider toe box? What about the size of the heel drop? Many shoe manufacturers are now making bigger heel drops than previous models. 

For example, ultra-runners will opt for a wider shoe to allow more comfort when running, yet there is much more to think about from an injury point of view. It has been suggested that those suffering from Achilles pain should choose a heel drop of about 8-10mm. This is due to a lower heel drop, increasing the load through the Achilles structure. 

In addition, brands such as Brook and New Balance will usually appear wider, whereas Asics and Nike are usually somewhat narrower. Shoes containing mesh uppers may have extra breadth for width fitting allowing the shoe to shape around your feet. 

Shoe type and foot type

There is a common myth that if you have a rolled in foot (overpronation), you will require a support shoe at all times. This is a false statement. There are times when a support shoe is needed; however, when looking at running shoes, you should take into account the foot and the entire lower limb. 

There is very little evidence supporting this fable; the best guidance is to make sure your shoes fit right, are right for the job and provide comfort for your feet. 

In conclusion, you must research the type of shoes you are interested in, try the shoes on when you can and if possible, buy a couple of pairs! If they are right for you, why risk a new model being released and losing what makes your feet comfortable!

If you are still experiencing pain when exercising, contact us today to see how podiatrists can help with your running.