How do we find the perfect running shoe?
This is a question that has been asked for years to both podiatrists and retail running stores alike, and unfortunately there is no one answer. However, I thought I’d try and shed some light on some of the details of a running shoe including what to and what not to look for in the perfect shoe for you.
First, some history on running shoe classification
Running shoe classification has been split into four segments over the past 30 years:
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Motion control
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Neutral
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Cushioned
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Structured cushioning
The death of overpronation!
I’m sure we have all heard the old stigma that if you have a flat foot or a low arch foot type, this means that you are an “overpronator” and are at increased risk of injury. As a result of your “overpronation”, the perfect shoe for you is a motion control shoe to control the amount of pronation that your foot goes through.
The same is said about “underpronators” and their inability to absorb shock, so they are placed in a heavily cushioned shoe to absorb impact forces and finally if you have “perfect’ biomechanics a neutral model shoe is the only shoe for you.
This has been the story told to runners looking for the perfect shoe for far too long!
Thankfully we are slowly moving out of this “overpronation” model as it has been found in sports medicine circles that there may be no such thing as “overpronation” nor is there much evidence behind pronation leading to an increase in injury risk. Instead it’s a matter of when in your gait cycle you are pronating and how rapidly this movement occurs rather than purely how much you pronate that is the greater risk of overuse injury.
So what’s next?
Now we are progressing out of the old school segmentation model that end up in bulky and heavy shoes that try to restrict movement to the new age model of movement facilitation.
Well that sounds great but what does this mean?
This means the newest and greatest running footwear is aiming to guide your foot through its preferred (natural) movement pathway as efficiently as possible, getting you from heel strike (or forefoot strike depending on your mechanics) to toe off with as little lag time as possible.
This does not mean locking up your foot’s natural movement pattern like “anti-pronatory” models but instead provides you with lighter, more energy efficient and a faster pathway which ultimately leads to less tissue fatigue.
What should I look for?
Instead of looking for a “control” shoe or a “cushioned” shoe for your foot type we should be looking at what we need the shoe to do.
For example, if you are planning on running upwards of 15km per run in them you would be best suited for a milage shoe that provides your with an easy ride from heel to toe and has a thicker stack height (midsole thickness) or a rocker bottom that helps the runner once fatigue sets in. If you are planning to beat your PB in next weekend's park run a lighter and more responsive shoe that is built for speed is your go to.
What if you do both?
Like the little girl in the Old El Paso ads says “Why not both”? You should have a shorter course/speed shoe and a milage shoe to rotate between to decrease tissue stress and overuse injury and most top footwear manufacturers have models in their line to cater for this.
Still confused?
Don’t worry, you are not alone!
To make things a little more simple, here are a few of the things that can help you work out what to look for when testing a shoe out:
- Foot slap - the sound your foot makes when it contacts the ground: Less is better!
- Horses for courses - get the right shoe for the right activity
- Less is more - weight is a killer in a running shoe! More weight = harder work
- Pronation is not evil! Do not pick a running shoe due to the amount of perceived pronation you have
- Comfort is king! - The latest research suggest the more comfortable ride is the more energy efficient the shoe is for your individual biomechanics
Want more info about what shoe is the perfect match for you?
If you are still searching for your perfect match, one of our sports podiatrists at Heal Sports Podiatry can conduct a biomechanical assessment and give you advice on what may work best for you and or check out Shoeyz to get all the best advice on the newest running shoe technology in the game.
Joel Lindner is the Founder and Principal Podiatrist at leading Brisbane Sports Podiatry clinic Heal Sports Podiatry.
