What Are the Best Running Shoes?
Shopping for running shoes can be challenging and confusing for runners of all ability levels and classes. It has become especially unclear lately with the barefoot and minimalist running trend that has been heavily influencing the running shoe market. Literature, such as Christopher McDougall’s “Born to Run,” has further facilitated the popularity of barefoot and minimalist running. So you may be asking, is barefoot running right for me? The answer to that is … it depends. When selecting the most optimal running shoe, the first consideration that must be taken is foot type. There are basically three different categories of feet including: flat foot, normal foot and high arch. Within these three categories of feet, there are three subcategories of foot type including: rigid or hypomobile, normal and hypermobile. With advancements in technology, specialized computer programs can be especially useful in taking images of the foot by analyzing gait patterns then determining how the foot moves and distributes pressure throughout all phases of gait. Foot specialists such as podiatrists, physical therapists and prosthetics are all able to determine foot types and recommend specific footwear. So what makes a good running shoe? Studies have shown that although running shoe technology has advanced over the years, injury rates have not really changed. In fact, injury rates have increased a little. Traditional running shoes tend to have an elevated heel that is approximately 2x the height of the shoe at the toe. This dramatic heel lift puts runners into a forward position and encourages leaning back and using a long stride and heel-toe strike pattern to offset the forward imbalance. This running style has been shown to put a significant amount of strain on the knees, hips and lower back. Running shoe companies have caught on to these new studies and have started making shoes that encourage a more natural running gait. Shoes can range from the barefoot running shoe with virtually zero support, to a minimalist shoe, to more traditional, supportive running shoes with zero or minimal heel lift. Choosing the proper fit for your foot type plays a large role in running shoe comfort and avoidance of injury. Individuals with a high arch and/or a more rigid foot may not be able to tolerate a minimalist shoe (although a smaller heel lift can be beneficial) and would most likely benefit from more rigid support such as a custom orthotic foot bed. Also consider the following: 1. Wide toe box – allows toes to splay and naturally absorb shock 2. Buy shoes at the end of day – mimicks foot size during running 3. Make gradual changes in running shoe style – avoid jumping from super supportive shoe to minimalist shoe overnight 4. Consider foot type – this is the key to buying correct shoes As most runners know, running can be one of the most joyful and relieving part of the day, an injury can be truly devastating. Having proper footwear can be a simple step in creating a better stride, which feels full of energy and free from pain - Happy running!
