Whether you are training for track and field, speed walking, or cross country running, the use of proper, structured shoes is essential. While the right shoes will vary depending on your individual foot type, many common factors can be found within most brands of good shoes. Runners with high arches typically need help with their pronation (or being “rolled in” to). They will benefit from using stability shoes that feature a medial midsole extension (which, as you run, should push your arch away from your foot) to avoid excessive pronation. Runners with low arches typically need more flexible support and a shoe with a thicker inner frame to minimize internal pronation, while runners with medium arches typically have less stiffness in the middle and should choose a more flexible shoe.
The location of the foot on the foot bed also plays a role in proper arch support. A lighter runner tends to have a flatterer arch and therefore will benefit more from running structured shoes. However, heavier runners can benefit from stability shoes as long as they don’t cause too much pain in the arches. If a runner is lacking in flexibility or mobility, he/she may find that running in a more flexible shoe with less structure causes more problems. This isn’t to say that lightweight runners shouldn’t run structured, but runners who lack cushioning or mobility may find that stability is more important than style.
Runners will experience pronation while running, which occurs when the foot rolls too far inward. When this happens, the front part of the shoe becomes flat and begins to dig in on the inside of the foot. The side-mounted strap helps to reduce pronation, while adding extra support to the back foot. Proper shoe-fit and a well-poured shoe buffer are additional factors for proper rotation prevention. Some runners find that running on solid surface provides the best pronation prevention, but runners who like a softer surface should also try their best to fit into their shoes to avoid problems with over pronation.
Runners tend to have less pronation issues with more flexible soles. This allows for a better distance without having to worry about over pronating. Since runners with less pronation issues have less chance of over pronating, they often prefer running shoes that offer less protection. Runners who are unsure whether they need extra cushioning or extra support, running shoes that offer both can be helpful.
A new study comparing ultramarathoners found that the greatest improvement in performance occurs not during the actual race but during the transition between runs. Of the 10 ultramarathoners studied, five experienced significant improvements in performance. These results indicate that runners prefer lightweight minimalist running shoes. The new study strengthens the belief that runners prefer a more flexible shoe and less protection than they did in the past.
Of course, all of this really depends on the runner. Lightweight minimalist running shoes might be perfect for a beginner runner, but they could very well cause pain and irritation for an advanced marathoner. A better choice might be a more traditional pair of structured shoes with a little more durability and support built in.
In general, most podiatrists and foot experts agree that runners need to maintain or improve their foot function and motion in order to remain injury free. To do so, a runner must run with proper posture, correct foot strike, and use proper hip rotation motion. Runners who don’t maintain their foot alignment can have issues with bunions, hammertoes, and a loss of forward movement, all of which can contribute to decreased speed, increased risk of injury, and a lower running form. For these reasons, most podiatrists and foot experts recommend using modern running shoes, particularly if you plan to compete.
Podiatrists and other professionals in the field of athletics and in the field of foot health recommend several things when it comes to selecting the appropriate footwear. First of all, you should always go with a brand you trust. Not only will this mean you’re not being pushed or advertised to buy a particular product by a salesperson, but you know you’re getting reliable service from a reputable professional. If at any time you’re not completely happy with your new footwear, you should return it or exchange it for a new one. By getting it right the first time, you’ll be able to maximize your foot health and reduce your chances of developing any of the above conditions.
