UPANDRUNNING’S RESIDENT PODIATRIST MICHAEL STEPHENSON SHARES HIS TOP TIPS FOR CHOOSING THE BEST FOOTWEAR TO MAXIMIZE YOUR HIKING & RUNNING PERFORMANCE

I know as a runner myself that your choice of shoe plays a crucial role in running performance, I can’t be the only one who is overwhelmed by the vast selection of shoes that are available to choose from. This article gives you an up to date evidence-based approach to choosing footwear.

DOES MY FOOT TYPE DETERMINE MY SHOE SELECTION? 

 The traditional method of prescribing running shoes is typically based on your looking at your foot type. Yes. your foot shape can affect your gait, strike force and level of support, but this approach alone, particularly with an uninjured foot, is not backed up by any evidence. In fact, it is probably an injury risk to choose footwear based upon this model.

CHOOSING THE BEST RUNNING SHOE FOR YOU…

 I recommend to all of my patients to understand the anatomy of your shoe. My general rule to patients is that comfort should always be your number one priority. The features I believe are important when selecting your shoe and which fundamentally influence your comfort levels are:

Heel to Toe Drop

The difference in height between the heel of the shoe and the toe, traditionally it ranges between 6-12mm. This can have some influence on your foot strike position as a higher heel to toe drop will encourage a heel strike and lower will result in a more midfoot to forefoot strike. Depending on your personal requirements this can alter your footwear selection.

Stack Height

The amount of shoe material between your foot and the ground. Generally, the higher the stack the more cushioning and protection you have under your feet. Therefore, you may want this to be higher if you are running longer distances or on rough terrain but often lose some interaction with the ground which is preferred by some runners.

The Fit

Shoe size and width particularly at the toe box will vary from brand to brand. Interestingly a study by Runners World highlighted that three quarters of runner surveyed were wearing the wrong size shoes (mostly too small). Remember your feet will swell especially on longer runs so it is best measure feet at the end of the day.

Type of Cushioning

Brands use a different combination of foams for performance and comfort reasons giving a very different feeling underfoot. New Balance fresh foam, Brooks DNA foam, Adidas boost foam are some examples. Each company is doing things slightly differently with the aim to maximize shock absorption and energy return to the runner. Nike probably had the most high-profile shoe with their vapor fly which claimed to reduce effort needed to run by 4%. New technology of foams in my opinion have significantly improved comfort and enjoyment of running by having a more energizing bouncy feel to them.

Weight

It is important to remember that an increased weight of a shoe does potentially decrease running economy.

SHOE SELECTION AS A TREATMENT TOOL AND TO REDUCE THE RISK OF INJURY

 There are certain injuries and characteristics of your feet that can guide shoe selection.  As a podiatrist I will often use these features to try and reduce stress on symptomatic areas. A common example is using a shoe with a higher heel to toe drop in athletes who struggle with calf/Achilles issues or have reduced range of motion at their ankle joints.

Evidence shows a balanced and varied training program is crucial for preventing overuse injuries. I believe we should have a similar approach to shoes particularly if you are doing higher mileage. I would suggest having multiple pairs which you can rotate through the week depending on what session you are doing. This provides variation to your tissues avoiding an overuse injury. It also allows you to get to know what features of a shoe you do and don’t like.

IN SUMMARY

 There is far more to discuss than can be covered in this article, I have not even touched on the carbon plated super shoes or maximalist vs minimalist debate!  However, the take home message is that there is not one size fits all and if it’s not comfortable then it’s probably not right for you. Comfort to date is the only proven factor to reduce injury. 

When advising my clients on running shoes selection I prefer to conduct a comprehensive biomechanical assessment, including pressure plate testing along with discussing in-depth their injury history, training plans and goals. The data derived from these digital tests and qualitative information combines to help make footwear recommendations.

If you have foot or ankle conditions, or would just like discuss your choice of running shoes then please get in touch with UPANDRUNNING on 04 518 5400 or email [email protected]

    Michael is a UK trained Podiatrist specializing in Podiatric Sports Medicine, highly skilled in the diagnosis and treatment of all conditions relating to the foot, ankle and lower limbs. Michael is a musculoskeletal expert with extensive experience supporting the medical team at the London marathon and on the action challenge Ultramarathon Circuit.  

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