Choosing a running shoe is a different experience than buying other types of shoes. First, everyone has different preferences when it comes to their running style and needs. Some shoe brands are known for making shoes for specific types of running (trail, speed, daily), and you may notice that some will market themselves as minimalist, maximalist, or in-between sneakers. Running shoes, like walking shoes, can also be versatile enough to be used for different activities. The only difference is that running shoes are designed to withstand the rigorous nature of running, but they can work just as well as walking shoes as you need similar support.
Paul Nasri, who has a doctorate in physical therapy and works at The Game Plan Physical Therapy in New York, says the most important thing to consider is the type of running you’re trying to do and the distances you’re interested in running. . “For example, if you’re doing speed work, that sneaker should be lighter and a little more minimalist, while if you’re doing a long run, it should have more support and be a little more maximalist,” he explained. he. On the other hand, if you are focusing more on tempo work or short easy runs, you can choose a type of sneaker with medium support.
Knowing how often you will use your running shoes is also important because someone who runs just a few miles a week does not need the same qualities as someone who is training for a marathon. “Regardless of the occasion, you should always rotate between two sneakers when doing regular running throughout the week,” advised Nasri.
Two main qualities to look for in a running shoe are a supportive heel and forefoot clearance. “You want to make sure that your heel is supportive and that your heel doesn’t move too much, but you also want to make sure that the sneakers break away from the front of the foot, where the toes would normally lie,” Nasri said. “A lot of sneakers now have carbon plates in the sneakers, and that can make a run easier because that plate relieves a spring when you push off, reducing the amount of energy you need to propel yourself forward.”
The best way to find the right style is by visiting a sneaker store and getting fitted for a shoe. You will then need to give yourself a trial period of walking and running in the shoes to see if they are the best for you. Nasri said: “Make sure the toe box is wide enough for your foot — if you’re seeing red marks on the side of your big toe or little toe, that shoe is too tight for you.”
Nasri advises looking at toe box height as well, because if the tips of your toes are red or pink after running, that means the toe box is too low and you’re experiencing too much friction. “There should be about a thumb’s worth of space in front of the big toe because this will ensure that the front of your toes are not pressed up against the front of the sneaker, especially when running downhill,” he added.
Knowing your running style
Another thing to consider when breaking in a new running shoe is whether it works for or against your gait. One measurement that makes a big difference is the heel-to-toe drop, which is the measurement (in millimeters) of the difference in height from the back of the sneaker to the front of the sneaker. Shoes can have a zero drop (a flat sneaker), low drop (1 to 4 mm heel drop), medium drop (5 to 9 mm drop), or high drop (9 to 10 mm drop or more high).
The heel-to-toe drop you choose will depend on whether you plan to aim for short, medium or long distances. You also need to consider your natural stroke pattern. Nasri advises against using zero-drop or minimalist sneakers for mid- and longer-distance running, as they can significantly alter your natural stroke pattern.
If you’re a natural heel striker, you’ll want a shoe that has more heel cushioning, which Nasri says typically has a greater heel-to-toe drop. Natural midfoot strikers can get away with low or mid heel shoes if they prefer. Forefoot strikers may want a lower heel-to-toe drop, but they’re the rare group who can choose almost any sneaker that feels comfortable for them.
“I don’t encourage changing your natural foot strike pattern, as it changes the distribution of force throughout the body and can result in overuse injuries,” Nasri warned. Instead, he recommends working with a running coach or qualified physical therapist or strength and conditioning coach if you want to focus on changing your foot strike mechanics. The good news is that you don’t need to change the way you run as there isn’t enough evidence that your foot type increases your risk of injury.
Prone legs vs. pronated legs
You may be more prone to certain conditions depending on the type of foot you have: flat or clubbed. Flat feet tend to put more weight on the outside of the foot, while people with flat feet put more weight on the inside of the arch. You need supination and pronation when running — the issue is when your feet overpronate or overpronate, because that can make you more prone to lower extremity injuries.
“People with excessively stretched and cut feet may be more at risk of plantar fasciopathy,” said Nasri. Runners with excessive pronation are more prone to foot stress fractures (or cracks in the bone) while those with excessive pronation are more prone to posterior tibial tendinopathy or inner ankle pain due to overuse excessive.
“The only time I am interested in this as a physiotherapist is when there is a clear asymmetry between the left and right leg and the side in question presents with pathology,” said Nasri. In general, he suggests choosing a sneaker that feels comfortable and supportive to you, without focusing too much on marketing terms like “stability,” “motion control,” and “overpronation” sneakers.
