The good running shoe guide


Written by Ian Griffiths BSc(Hons) PGCert MChS
Musculoskeletal Podiatrist

Running shoe technology has advanced significantly over the years, and it is not the case that only elite competitive athletes require an appropriate shoe. There is a bewildering choice of running shoes available nowadays, aimed at specific foot types or running style.

Running Forces

Your feet are complicated structures which between them make up over a quarter of the bones in your body. They are the main interface between your body and the ground, and must absorb approximately 3 times your body weight and transfer it efficiently forward in running gait. Historically it has been considered that the foot must function as a shock absorber and mobile adaptor but also then become a rigid lever for effective propulsion and this needs to happen with precision timing.

A good shoe needs to combine efficient force absorption as the foot strikes the ground, with a stable platform over which to allow the body to pass in forward movement.

Foot types and appropriate shoes

Several methods for ascertaining your foot type exist, including the 'wet foot test' (as described in detail on the Runners World website) and the standing single knee bend (see The biomechanics of running). Probably the best way is to consult a podiatrist/biomechanics expert or to visit a reputable running shop and have them take a look at you on the treadmill and discuss your foot type and gait pattern with you - they are also an invaluable source of information on current running shoes. It should be remembered that both your feet will not necessarily look the same, or indeed function the same;

    "The worst thing about running shoes is that they come in pairs"
Excluding racing flats and off road shoes, there are generally considered to be 3 types of running shoe -

1. Cushioned/neutral shoes
These have the least stability, but the softest midsole so offer the most cushioning. High arched/rigid foot types would benefit from these shoes as they will encourage foot motion and improve shock attenuation. Examples include the Asics Gel Nimbus VII, New Balance 1060s or Nike Air Pegasus.

2. Stability shoes
These offer some medial support/stability and good durability. Runners with 'normal' arches and foot types usually do well in these shoes. Examples include the Asics GT-2110, New Balance 767s or Brooks Vapor 6.

3. Motion Control shoes
These are designed to reduce the magnitude and speed of pronation and offer the most control and rigidity of all the shoe types. They are extremely durable, but can be heavy as a result. Runners who do best in these are those who have a pronated foot type (often referred to as flat footed runners). Examples include the Asics Gel Foundation 7, New Balance 1122s or Brooks Beast.

Running shoe research

Research has suggested that running shoes can actually increase the risk of injuries or the number of injuries sustained. This is considered to be due to the nature of the support and cushioning that a shoe offers 'tricking' the body into thinking it is not receiving as much impact as it actually is. As a consequence the body does not set itself up optimally to deal with the forces involved, potentially resulting in tissue damage or injury. There are also schools of thought who feel that pedal control or support will encourage the foot musculature to become lazy, and these facts may have been behind the recent marketing of barefoot technology (MBTs, Nike Free etc).

Whilst the human foot was designed to function un-shod (from an evolutionary point of view at least), the world that has developed around us is predominantly hard flat surfaces which are incredibly unforgiving. Only a very small percentage of the population are likely to have good enough structure and function to perform in this way and stay free of musculoskeletal symptoms.

Therefore it is generally advised that significant mileage is not undertaken in barefoot technology, and appropriate supportive cushioned footwear is still considered to be the most important piece of kit/equipment a runner will ever need.

As a general guide - the age of a running shoe should be calculated in miles, not weeks or months, and you should look to change them every 350 to 450 miles.

Summary - Postural Control

It is important to remember that the foot is an integral part of a system in the lower limb that has to work effectively for runners to avoid common injuries and to achieve their goals. It is essential, however, to consider the effect of your postural control system. A good pair of appropriate running shoes is very important, but they alone cannot address or solve injury issues.

To find out more about Ian and how to contact him, go to meet the experts.