the truth behind running shoes
We all love a new pair of running shoes. That smell, the slipper like feel as you put them on and the spring in your step as you go for your first run in your new fresh sneakers.
On this page I'll give you up to date, reliable information from a Chartered Physiotherapist, specialising in running and one who has owned more pairs of running shoes than he cares to remember. I have been there as a beginner runner not really knowing where to start and I have been there looking for that pair of shoes to make me faster. I run regularly in road shoes, racing shoes, track spikes, cross country spikes and a whole range of trail shoes. Does all that help me help you? Well, maybe a little in terms of knowing where you're coming from but I want to use my clinical knowledge of the sport and footwear and my up to date knowledge of the research to help you the most. I've included references for research that I think will be helpful for some.
So let's get stuck in...
On this page I'll give you up to date, reliable information from a Chartered Physiotherapist, specialising in running and one who has owned more pairs of running shoes than he cares to remember. I have been there as a beginner runner not really knowing where to start and I have been there looking for that pair of shoes to make me faster. I run regularly in road shoes, racing shoes, track spikes, cross country spikes and a whole range of trail shoes. Does all that help me help you? Well, maybe a little in terms of knowing where you're coming from but I want to use my clinical knowledge of the sport and footwear and my up to date knowledge of the research to help you the most. I've included references for research that I think will be helpful for some.
So let's get stuck in...
running shoes and injury
"Running shoes do not prevent injuries"
First things first. As a Physio it would be remise of me not to cover running injuries.
Running shoes do not prevent injuries. There is still little to no good quality evidence to support the use of certain types of running shoe to prevent or even reduce running related injuries (Napier & Willy, 2018). In fact it has been seen that choosing running shoes based on foot type can increase injury (Ryan, et al., 2011). The fact is, running shoes aren't able to control the movement of the foot as we once thought (Nigg, et al., 2014). In many cases we don't want to control the foot movement.
'Pronation' and 'Over Pronation'
You may be aware of the term pronation and you may even have been told you over pronate. Pronation is a normal and very important part of effective foot mechanics and has been shown not to affect injury (Nielsen, et al., 2014). Shoes won't and shouldn't control that. We've also seen that prescribing shoes based on foot type may actually lead to injury (Ryan, et al., 2011).
This is good news for you. It means you don't need to worry about trying to find shoes that support or give you structure. It's a myth that many runners need supportive or corrective running shoes.
Running shoes do not prevent injuries. There is still little to no good quality evidence to support the use of certain types of running shoe to prevent or even reduce running related injuries (Napier & Willy, 2018). In fact it has been seen that choosing running shoes based on foot type can increase injury (Ryan, et al., 2011). The fact is, running shoes aren't able to control the movement of the foot as we once thought (Nigg, et al., 2014). In many cases we don't want to control the foot movement.
'Pronation' and 'Over Pronation'
You may be aware of the term pronation and you may even have been told you over pronate. Pronation is a normal and very important part of effective foot mechanics and has been shown not to affect injury (Nielsen, et al., 2014). Shoes won't and shouldn't control that. We've also seen that prescribing shoes based on foot type may actually lead to injury (Ryan, et al., 2011).
This is good news for you. It means you don't need to worry about trying to find shoes that support or give you structure. It's a myth that many runners need supportive or corrective running shoes.
Drop
One area that I often advise runners on is drop. The drop is the difference between the height of the midsole under the heel compared to the same measurement under the ball of the foot. So the steeper the angle between your heel and forefoot, the larger the drop. You'll see this often in the specifications of shoes and it usually ranges between 0mm to 12mm. 0mm being your absolute barefoot shoes (and flip flops). Changing shoes to a different drop doesn't mean you'll get injured as shown by Malisoux, et al., (2016). However suddenly changing from a large drop to a small drop could put additional pressure on some of your soft tissues and increase your risk of injury. For example going from 12mm to 4mm drop suddenly could well lead to achilles issues. However if you give your body a chance by gradually introducing the new drop slowly over a few weeks you'll be fine. Even better, you could undertake some specific strength training around your calf to build up the strength to allow your soft tissues to cope with the change.
"Shoes are very very unlikely to be the actual cause of your injury, just as much as they won't be your long term solution"
What if you're inured?
Shoes are very very unlikely to be the actual cause of your injury, just as much as they won't be your long term solution.
Invariably, the cause of your injury will be rooted in your training or underlying weakness in the soft tissues. This is where your local Chartered Physiotherapist comes in, they will thoroughly assess and treat what's really causing the issues for you.
There are of course rare occasions where shoes may have caused you some issues. I'll cover these in the section later on in 'what to look for in a new pair of running shoes'.
At the same time there are also some instances where as a Physio I may use certain shoes to temporary offload sensitive structure in the short term during a rehab programme. This would only ever be a pair you already own and certainly not a new pair. If this isn't possible we'd find alternative methods rather than you buying new shoes just for this short term intervention.
Shoes are very very unlikely to be the actual cause of your injury, just as much as they won't be your long term solution.
Invariably, the cause of your injury will be rooted in your training or underlying weakness in the soft tissues. This is where your local Chartered Physiotherapist comes in, they will thoroughly assess and treat what's really causing the issues for you.
There are of course rare occasions where shoes may have caused you some issues. I'll cover these in the section later on in 'what to look for in a new pair of running shoes'.
At the same time there are also some instances where as a Physio I may use certain shoes to temporary offload sensitive structure in the short term during a rehab programme. This would only ever be a pair you already own and certainly not a new pair. If this isn't possible we'd find alternative methods rather than you buying new shoes just for this short term intervention.
buying new running shoes
What to look for when buying a new pair of running shoes?
So what should you look for when you go out to get a fresh pair of runners? Well this again is great news for you. It's fairly simple and not as complicated as some shops and shoe companies would have you believe.
Firstly, if you're replacing a pair you already love then just shop around and get the same ones again.
Given that we've seen so far that shoes don't cause injury and aren't used to prevent injury we can simply go on comfort (Nigg, et al., 2015) . The term comfort is king is often used including by me. This doesn't mean that buying comfortable shoes will prevent injury it just means that if you don't need all the structure and gimmicks you should then just go on what feels comfortable to you. After all, a comfortable running shoe is a running shoe you'll enjoy wearing the most.
Next up is weight - This isn't essential but where you can, go for a lighter shoe. This has little to do with making you quicker although it's been seen that light shoes do improve running economy (Fuller, et al., 2015), it's more due to the weight that is inevitably held at the furthest point away from your centre. This in the physics world is called 'moments'. I'm not going to go into too much detail here but essentially it's where more force is generated when a heavier weight is combined with a greater distance from the point at which force is applied. So the weight of your shoe is magnified due to the distance from your centre of gravity, therefore more force is required to move said foot.
What they look like - Yes that's right, I'm saying you should buy shoes you like the look of. After all, none of the other gimmicks you pay for actually do a lot so you might as well get a cool look that you want to show off to your friends. I've seen so many people tell me they hate the shoes they run in but they were told they had to have them as they were the right ones for them. The only person who knows which shoe is right for you is YOU!
Lastly and probably most importantly - Buy what you can afford, from where you can afford it.
Choose a pair that you can afford. Having read the above you can be confident knowing you don't need any special gimmicks or types of shoe. You don't need to worry about support, structure or anything to prevent over pronation. So buy what you can afford. Don't be sold a shoe by anyone if it's not what you want. Look for sales, shop around at your local store or online and look at last year's model (they do not change enough to risk any injury).
So what should you look for when you go out to get a fresh pair of runners? Well this again is great news for you. It's fairly simple and not as complicated as some shops and shoe companies would have you believe.
Firstly, if you're replacing a pair you already love then just shop around and get the same ones again.
Given that we've seen so far that shoes don't cause injury and aren't used to prevent injury we can simply go on comfort (Nigg, et al., 2015) . The term comfort is king is often used including by me. This doesn't mean that buying comfortable shoes will prevent injury it just means that if you don't need all the structure and gimmicks you should then just go on what feels comfortable to you. After all, a comfortable running shoe is a running shoe you'll enjoy wearing the most.
Next up is weight - This isn't essential but where you can, go for a lighter shoe. This has little to do with making you quicker although it's been seen that light shoes do improve running economy (Fuller, et al., 2015), it's more due to the weight that is inevitably held at the furthest point away from your centre. This in the physics world is called 'moments'. I'm not going to go into too much detail here but essentially it's where more force is generated when a heavier weight is combined with a greater distance from the point at which force is applied. So the weight of your shoe is magnified due to the distance from your centre of gravity, therefore more force is required to move said foot.
What they look like - Yes that's right, I'm saying you should buy shoes you like the look of. After all, none of the other gimmicks you pay for actually do a lot so you might as well get a cool look that you want to show off to your friends. I've seen so many people tell me they hate the shoes they run in but they were told they had to have them as they were the right ones for them. The only person who knows which shoe is right for you is YOU!
Lastly and probably most importantly - Buy what you can afford, from where you can afford it.
Choose a pair that you can afford. Having read the above you can be confident knowing you don't need any special gimmicks or types of shoe. You don't need to worry about support, structure or anything to prevent over pronation. So buy what you can afford. Don't be sold a shoe by anyone if it's not what you want. Look for sales, shop around at your local store or online and look at last year's model (they do not change enough to risk any injury).
"After all a comfortable running shoe is a running shoe you'll enjoy wearing the most"
What to avoid?
Ok, so what should you avoid when buying running shoes?
Don't just buy a pair purely because your friend has that pair. Everyone is individual so what works for them, may not work for you. By all means try that pair on as they may be great but there's no guarantee.
Gait analysis when buying running shoes - You do not need a gait analysis from a retailer when buying running shoes. As we've discovered above, shoes should be chosen on comfort, weight, colour/ style and your budget. You don't need a gait analysis for any of these things. If you find yourself being offered a gait analysis in a shoe shop then walk away.
Similar to this and the next thing to avoid are retailers that try and sell you 'special' insoles with your shoes. They just don't work so don't waste your time or your money.
Finally, avoid anywhere that sell you shoes proclaiming to be experts on what you need! You have the knowledge from above now, you know how to find your shoes. You're the only expert in which running shoes are right for you. Try lots on, buy from where you can afford and enjoy the process.
Ok, so what should you avoid when buying running shoes?
Don't just buy a pair purely because your friend has that pair. Everyone is individual so what works for them, may not work for you. By all means try that pair on as they may be great but there's no guarantee.
Gait analysis when buying running shoes - You do not need a gait analysis from a retailer when buying running shoes. As we've discovered above, shoes should be chosen on comfort, weight, colour/ style and your budget. You don't need a gait analysis for any of these things. If you find yourself being offered a gait analysis in a shoe shop then walk away.
Similar to this and the next thing to avoid are retailers that try and sell you 'special' insoles with your shoes. They just don't work so don't waste your time or your money.
Finally, avoid anywhere that sell you shoes proclaiming to be experts on what you need! You have the knowledge from above now, you know how to find your shoes. You're the only expert in which running shoes are right for you. Try lots on, buy from where you can afford and enjoy the process.
"You're the only expert in which running shoes are right for you"
How often should you change them?
This will vary from person to person. It can depend on your weight, how often you run, what surface you run on, plus many other variables. So what's a good guide? Well firstly go on feel. If your shoes feel hard, flat, uncomfortable and you're not enjoying running in them anymore, then it's probably time for a fresh new pair. Remember the principles of "what to look for" above. If the shoe isn't comfy then it's not for you anymore.
The research shows us that the midsole of most shoes starts to breakdown after around 150 miles. This is a broad average however it's therefore likely that the standard 300 - 500 miles is about right. However remember it's individual so go on when you feel you need a new pair.
This will vary from person to person. It can depend on your weight, how often you run, what surface you run on, plus many other variables. So what's a good guide? Well firstly go on feel. If your shoes feel hard, flat, uncomfortable and you're not enjoying running in them anymore, then it's probably time for a fresh new pair. Remember the principles of "what to look for" above. If the shoe isn't comfy then it's not for you anymore.
The research shows us that the midsole of most shoes starts to breakdown after around 150 miles. This is a broad average however it's therefore likely that the standard 300 - 500 miles is about right. However remember it's individual so go on when you feel you need a new pair.
"It's likely that the standard 300 - 500 miles is about right"
The most important thing is to find what is right for you, that way you'll enjoy your running even more.
As always please contact me if you have questions or would like resources on anything else.
REFERENCES
Fuller, J.T. et al., 2015. The effect of footwear on running performance and running economy in distance runners. Sports medicine (Auckland, N.Z.); 45(3), 411–422. https://doi.org/10.1007/s40279-014-0283-6
Malisoux, L. et al., 2016. Influence of the Heel-to-Toe Drop of Standard Cushioned Running Shoes on Injury Risk in Leisure-Time Runners: A Randomized Controlled Trial With 6-Month Follow-up. The American journal of sports medicine, 44(11), 2933–2940. https://doi.org/10.1177/0363546516654690
Napier C & Willy R.W. 2018. Logical fallacies in the running shoe debate: let the evidence guide prescription, British Journal of Sports Medicine; 52:1552-1553.
Nielsen, R.O. et al., 2014. Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe: a 1-year prospective cohort study, British Journal of Sports Medicine; 48:440-447.
Nigg, B.M. et al., 2015. Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’, British Journal of Sports Medicine; 49:1290-1294.
Nigg, B.M. et al., 2017. The Preferred Movement Path Paradigm: Influence of Running Shoes on Joint Movement. Medicine and science in sports and exercise, 49(8), 1641–1648. https://doi.org/10.1249/MSS.0000000000001260
Ryan, M.B. et al., 2011. The effect of three different levels of footwear stability on pain outcomes in women runners: a randomised control trial, British Journal of Sports Medicine; 45:715-721.
Malisoux, L. et al., 2016. Influence of the Heel-to-Toe Drop of Standard Cushioned Running Shoes on Injury Risk in Leisure-Time Runners: A Randomized Controlled Trial With 6-Month Follow-up. The American journal of sports medicine, 44(11), 2933–2940. https://doi.org/10.1177/0363546516654690
Napier C & Willy R.W. 2018. Logical fallacies in the running shoe debate: let the evidence guide prescription, British Journal of Sports Medicine; 52:1552-1553.
Nielsen, R.O. et al., 2014. Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe: a 1-year prospective cohort study, British Journal of Sports Medicine; 48:440-447.
Nigg, B.M. et al., 2015. Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’, British Journal of Sports Medicine; 49:1290-1294.
Nigg, B.M. et al., 2017. The Preferred Movement Path Paradigm: Influence of Running Shoes on Joint Movement. Medicine and science in sports and exercise, 49(8), 1641–1648. https://doi.org/10.1249/MSS.0000000000001260
Ryan, M.B. et al., 2011. The effect of three different levels of footwear stability on pain outcomes in women runners: a randomised control trial, British Journal of Sports Medicine; 45:715-721.