Everyday you've got running shoes on, its a good day.
-Sean Astin
There's often a misconception that someone needs to be of a certain fitness level, age, and body type to start running. Reality is, running only requires two things: the will to go and a good pair of shoes.
The relationship between footwear and running can be characterized two-fold:
The influence of footwear on run performance outcomes
The influence of footwear on run biomechanics and injury prevention
Whether you are a new runner, an avid runner, a recreational runner, or a weekend warrior, you will ultimately have to commit on a purchase for a fresh pair of kicks.
Therefore...in short, YES! - THE SHOE MATTERS !
Let's dive a little deeper and discuss how shoe selection can both increase and minimize the likelihood of injury as a result of biomechanical changes in the gait cycle.
The decision to purchase a new pair of running shoes best suited for your specific needs lies in the following questions:
What is my foot/arch type? - flat-footed/neutral/high-arched?
How does my foot strike the ground? - heel/ midfoot/ forefoot?
How does my foot roll onto the ground? - over-pronator/ neutral / rigid (hypopronation)
What distance(s) am I planning to run and how often? - weekly & monthly mileage
Injury prevention strategies generally proceed from a ground-up perspective, particularly for a high-impact activity such as running. And...if you're like me...you have purchased shoes based solely (pun intended!) on how they look rather than how they function.
Despite the attention-grabbing aesthetics and marketing claims a shoe may offer, such attributes do not necessarily equate to performance and practicality.
The first (and possibly most important) component to determining the footwear best suited for you is the shape and function of your arch relative to your normal walking/running pattern.
The arch is classified into 3 distinct categories:
Normal = neutral
Pes cavus = high arch
Pes planus = low or flat arch
Functional pes planus=low/flat arch in weight bearing
The majority of individuals will fall within 2 of the 3 categories: Normal or Pes Planus
HOW DOES THE ARCH AFFECT SHOE SELECTION?
Though pronation (inward rolling) and supination (outward rolling) of the ankle are normal motions within the gait cycle, excessive rolling predisposes an individual to injuries due to compensatory stresses onto the foot, shin, knee, and hip.
INJURIES ASSOCIATED WITH EXCESSIVE PRONATION/SUPINATION:
Plantar fasciitis
Shin splints
"Runner's" knee or patellar tendinitis
IT band syndrome
Therefore, we must consider how the arch of our feet respond to the support of our footwear. Below is a simple guideline to follow when purchasing a shoe based on foot/arch shape:
1.Flat feet/ low arch
Stiff/rigid shoe for added support = motion control/stability shoe (shoe is not easily
bendable)
2. High arch
Neutral, soft/cushioned shoe for shock absorption (shoe is relatively bendable)
3. Normal/neutral arch
Neutral shoe
*** However, with the technological advancement of performance racing shoes alongside the market for midsole stiffness, many current running shoes do present with stiffer components (i.e. carbon plate, torsion plate, etc).
HOW DOES SHOE CONSTRUCTION (UPPER/OUTSOLE) AFFECT SHOE SELECTION?
We won't dive a bit too deep here, but the shoe's external components do serve a purpose in terms of shoe performance and durability.
UPPER
The upper is the material/fabric that covers the shoe. Though the upper may not have as a significant role in injury prevention as the midsole or outsole, the upper functions to wrap the foot within the shoe and provide added support.
OUTSOLE
The outsole is the bottom-most part of the shoe and is generally composed of rubber to both provide traction and protection from the ground.
In purchasing a shoe, you must consider how the outsole will withstand the volume and intensity of your runs - What distance(s) am I planning to run and how often?
Many training shoes are equipped with full-length coverage of rubber. Alternatively, racing shoes will often only have rubber placed along the forefoot and on the heel (minimally).
A durable outsole will help protect the integrity of the midsole, subsequently minimizing the onset of chronic injuries.
I'M READY TO BUY SOME FRESH KICKS! NOW WHAT?
Lace up and head out the door!
Don't hesitate to ask your local running store or place of purchase about their return policy. Finding the right pair of shoes for your foot and training can take some trial and error, but its worth to take ALL factors into consideration to reduce the risk of injury and allow for an enjoyable running experience.
RUNNING STORES
Below are a a few running stores within the Dade and Broward area that offer a gait analysis/treadmill assessment:
iRun Company
5050 Biscayne Blvd #103, Miami, Fl 33137
305-751-9440
Runner's Depot
DAVIE
2233 S University Dr, Davie, FL 33324
954-474-4074
AVENTURA (in Aventura Mall)
19575 Biscayne Blvd #1499, Aventura, FL 33180
305-931-3939
FORT LAUDERDALE
1489 SE 17thST, Fort Lauderdale, FL 33316
954-712-9951
Footworks
5724 Sunset Drive, South Miami, FL 33143
305-667-9322
References
Hardin, E., Van Den Bogert, A., & Hamill, J. (2004). Kinematic adaptations during running: Effects of footwear, surface, and duration. Medicine & Science in Sports & Exercise, 36(5), 838-844.
Johnston, C., Taunton, J., Llooyd-Smith, D., & McKenzie, D. (2003). Preventing running injuries: Practical approach for family doctors. Candian Family Physician, 49, 1101-1109.
Morio, C., Lake, M., Gueguen, N., Rao, G., & Baly, L. (2009). The inluence of footwear on foot motion during walking and running. Journal of Biomechanics, 42, 2081-2088.
Rose, A., Birch, I., & Kuisma, R. (2011). Effect of motion control running shoes compared with neutral shoes on tibial rotation during running. Physiotherapy, 97, 250-255.