There are many types of running shoes, and it’s more than easy to become overwhelmed by the sheer number of options, each having different shapes, sizes and models. It can also seem scary when you just need help figuring out which one is the best for you. Most experts agree that running shoes don’t cause injury – in fact, a research review by the Journal of Athletic Training in 2020 found in research that ‘footwear’ does not directly cause injury.
This means that a good pair of running shoes is not a cure-all or the cause of injuries. However, they should be seen as part of an overall strategy to avoid injury.
Injury causing or not; there are several things to consider when buying the perfect running shoes.
The shoe is fit for the purpose
When choosing your shoes, you need to consider the type of terrain they’ll be used on, the distance you’ll use them, and what kind of exercise they’re for.
For example, someone who prefers running outdoors in nature will differ from someone who prefers running on pavement or a treadmill. For an outdoor runner, they’ll need a shoe that’s durable, with good traction and cushioning. However, the shoe needs to be lightweight, responsive, and cushioned for a pavement-runner.
Luckily, there is no such thing as the right or wrong answer; it all comes down to preference. However, it is important to keep in mind that being more knowledgeable about shoe types can help with performance.
Finding the right fit
Choosing from a wide variety of brands can be confusing, but there are some benefits as well! There are plenty of shoes that will fit perfectly on your feet; take your time and examine your options! What kind of toe box do you need? What heel height would be best? Many shoe manufacturers make different heel heights now, more than they did in previous models.
For instance, ultra-runners might benefit from a wider shoe as it allows for more comfort and improved foot stability. However, there are many factors to consider when determining which shoe is the right one, including injury history. For example, people with Achilles pain should opt for an 8-10mm heel drop to lessen the load on their Achilles tendon.
Brands like Puma and New Balance usually have a wide fit, whereas brands such as Nike are traditionally narrower. Shoes containing mesh uppers usually come in extra-wide sizes that fit around your feet, and can be a good choice for people with wider feet.
It’s also essential to remember that whenever you come to purchase your new running shoes, you should ensure that you have your feet measured every time to be sure that you are getting the correct size. It would help if you also did this later in the day or after a period of heightened activity. This is because your feet will naturally swell during the day; by measuring later in the day, you are ensuring you measure your feet at their largest point and therefore, your shoes will fit well at all times.
Shoe type and foot type
One of the most persistent myths about running shoes is that people who overpronate will always need a support shoe to run. But this is false. Support shoes are required in some cases; however, one must look at the foot and the entire lower limb when examining running shoes. The best way to thoroughly examine your lower limb while running is to use a Biomechanical Assessment or a 3D Gait Analysis.
Considering all the information above, you should research the type of shoes you are interested in before purchasing and most definitely try them on before you buy. While the convenience of online shopping is brilliant, it’s not always the best option, especially when buying shoes.
*This blog contains general information about medical conditions and is not advice. You must not rely upon the information in this blog as medical advice. Medical advice should always be sought from an appropriately qualified podiatrist such as ourselves.