The beauty of the sport of running is that it doesn’t require much. Most runners only require one tool: their favorite pair of running shoes. As a runner, you probably experience the overwhelming factor of choosing what type of running shoe to wear; factors such as brand, size, color, comfort and even the current talk of the running community can sway our decision-making process. Most importantly, we rely on our running shoes to help reduce the risk of running-related injuries.
Brands are continually updating current models in hopes of structuring a shoe that “Keeps you Running”, as Nike would say. Take for example the Nike React Infinity Run shoe, which is set to release in 2020. Based on Nike’s report1, in a study conducted by the British Columbia Sports Medicine Research Foundation on 226 runners, the Infinity Run had a 52 percent lower injury rate compared to the Nike Structure 22. This result was attributed to the Infinity Run’s complex design that promotes biomechanical efficiency and ultimate cushion. These are important factors to consider when choosing a running shoe. Shoe companies are continually improving models in order to reduce the risk of running-related injuries for their consumers.
Here at OCRP, we recognize that every runner is different; every runner has different goals, as well as different running mechanics, therefore each runner’s shoe choice is unique and dependent on many different types of factors. According to a study by Saragiotto, Yamato, and Lopes2, many runners believe that wearing the wrong shoe for their “foot type” (either low arch, high arch, or neutral arch) is a cause of running injury and is a key component in injury prevention. Instead, it’s more helpful to look at your running mechanics rather than your foot posture because running shoes directly affect your running mechanics. Below are a few tips to help guide you through the process of choosing the best type of running shoe that will help reduce the risk of running-related injuries.
Suggestions for selecting an appropriate running shoe:
1. Select a running shoe based on your mechanics
Make sure to select a running shoe based on your mechanics rather than by your foot posture. For example, get with an experienced retailer who knows running mechanics and will look at you run and not just look at your feet. At OCRP, you can get examined by an experienced physical therapist who specializes in running-related injuries and running gait analysis who can work with your shoe retailer to help find the right shoe! Experts at a specialty running store also know the current technology in footwear and what will match well with a good running gait analysis and examination. If you’re in Athens, OH, our friends at Ohio Valley Running Company are an excellent source if you need help choosing your running shoes.
2. Pick out a shoe that is comfortable
Aside from choosing a shoe based on your running mechanics, you should choose a shoe that is comfortable. Sometimes you hear that someone needs to wear their new shoes around the house so they can “break them in”. Your new running shoes should have no break-in period. Niggs, Baltich, Hoerzer, et. al3 explains that people have a “comfort filter” when selecting new shoes. A “comfort filter” is dependent on what an individual deems comfortable. Buying shoes that are comfortable to you has been shown to reduce injury risk.
3. Consider a transition period
Since there are always new models of shoes on the market, it’s tempting to switch to the newest model or perhaps a different brand. If you are considering changing shoe types, consider a transition period and talk to a physical therapist and footwear specialist to see if this would be the best fit for you.
References
1. The Nike React Infinity Run Keeps You Running. Nike News. https://news.nike.com/news/react-infinity-run. Published November 6, 2019. Accessed November 23, 2019.
2. Saragiotto BT, Yamato TP, Lopes AD. What do recreational runners think about risk factors for running injuries? A descriptive study of their beliefs and opinions. J Orthop Sports Phys Ther. 2014;44:733-8.
3. Nigg BM, Baltich J, Hoerzer S, et al. Running shoes and running injuries; mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’. BR J Sports Med 2015;49:1290-1294.