Running Shoes: How to pick the perfect pair
I’ve often heard it said that running is a great sport to get into, because all you need is a good pair of shoes. But how do you go about picking that pair of shoes? There are so many different options and price points it can be hard to know where to start.
Foot type
The recommendation for running shoe selection used to be based according to your foot type – high arches, neutral arches, or flat feet. Then you’d be put into a cushioned, neutral, or supportive shoe. There have also been attempts to match supportive shoes to those who “over-pronate.” What we’ve found in the research more recently is that again, the best evidence is that the shoe should be comfortable. There was no difference in injury risk between groups of people matched to shoes based on their foot type or strike pattern vs those who were not matched. These recommendations are true when looking for shoes for every day use as well.
Injury risk
What it all boils down to is that the pair of shoes you pick should feel comfortable. If you have a pair of shoes you’ve been running in for a while and all of a sudden an injury starts in, the shoe is not likely the cause, and there’s usually not a reason to change the type of shoe you’re running in because of an injury. Your body likes variety, so it’s also recommended to have 2-3 pairs of shoes that are slightly different so that you can get that variation in cushion and impact, and also allow the gel or foam to recover between runs, especially for high mileage runners.
Minimalist Shoes
The one time shoes may be a culprit of increased injury risk is switching from a traditional shoe to a minimalist shoe (one that mimics barefoot running) very quickly. Minimalist shoes are ones that have minimal cushioning, minimal to no arch support, and a heel to toe drop of 4 mm or less. Traditional running shoes are much more cushioned and may have a heel to toe drop of 8-12 mm. If you go from running all of your mileage in a traditional shoe then switch to all your mileage in a minimalist shoe, there is an increased risk of injury as the different shoe types load different muscles and structures in your legs. That is not to say that all minimalist shoes are bad, rather a very careful and slow transition to these shoes is recommended to reduce risk of overuse injuries.
Carbon plate shoes
In more recent years, carbon plate shoes have taken the running world by storm and lowered records across the board. But do you need a carbon plate shoe? In general, most recreational runners do not need a carbon plate shoe. They are made for racing, and as such they do not last very long – usually about 100-200 miles per pair as opposed to most traditional shoes lasting closer to 400-500 miles. These shoes usually cost $250 or more, so they are a large investment for such a short life. Competitive age group runners or high-level racers with experience may benefit from a pair of carbon plate shoes to shave time off for qualifying races such as the Boston Marathon or other similar races. Carbon plate spikes are making their way into the high school competitive level for track and cross country as well. I think for higher level athletes this may be a worthwhile investment, but the majority of athletes will remain competitive with a regular and more affordable running spike. At the end of the day, you still need to put in the work to run and strength train for the shoes to make a difference.
The best way to find the right shoe for you is by going to your local running shop to be professionally fitted for your pair of shoes. The employees there can make sure that your shoe fits well before and during a run. They are very knowledgeable about the types/brands of shoes they carry and can answer questions about updates to the shoes from model to model.
Let us know if you need help with any running-related injuries or concerns!