In recent years, running as a hobby has surged in popularity, with over 10.5 million people in the UK taking part on a regular basis.
It is easy to see why running is so popular. It is open to everyone, regardless of skill or fitness level, and no gym membership or specialist equipment is needed.
However, if you are taking up running as a new hobby, it is vital that you choose the right pair of running shoes in order to protect your feet and ankles, and remain injury-free.
Why is the right shoe so important?
Running on hard surfaces, such as concrete, without a good level of cushioning, can lead to common running injuries such as shin splints and blisters, as well as putting your knees under a lot of strain.
Your running style can also be a key cause of injuries and problems. Many runners either ‘under-pronate’ or ‘over-pronate’ – this means that upon landing, their foot either rolls inwards too much or not enough.
Without the correct shoes, both under-pronation and over-pronation can lead to problems such as Plantar Fasciitis, Achilles Tendonitis and ‘Runners’ Knee’. The right pair of shoes can help to mitigate this.
What are the options?
There are three main types of running shoe:
- Motion control – these shoes offer a high level of support and are suitable for people who over-pronate when they run. They act as shock absorbers and help to reduce the rolling action of the foot.
- Stability – these offer both cushioning and a level of motion control. They offer good support and are best for people who have neutral pronation.
- Neutral – these tend to be the best choice for people who under-pronate. They have little, if any, motion control, but offer cushioning for shock absorption.
There is also a growing number of people extolling the benefits of barefoot running. As the name suggests, this involves running with bare feet or using minimalist shoes such as Vibram FiveFingers, which are designed to protect the soles of the feet without compromising the ‘barefoot experience’.
The idea behind barefoot running is that we are running as nature intended, thus improving our biomechanics and reducing the occurrence of injuries such as sprained ankles and Plantar Fasciitis. However, the health benefits of barefoot running are not proven, and the concept tends to split opinions amongst runners.
It really comes down to personal preference and what works best for you. If you are going to try this kind of shoe, it’s best to transition gradually so that your body can adjust to the new running style – otherwise you could risk injury.
What shoe is right for me?
There is no definitive ‘best’ shoe for running. It varies from person to person and will depend on a number of factors including the shape and size of your feet, your running style and the surface you run on.
Generally speaking, the shoe you choose will depend on whether you over or under-pronate, and this is largely determined by the shape of your foot. Carrying out the ‘wet test’ can help to give you an idea of the kind of shoe you should go for, but it doesn’t take into account other factors, such as mileage, weight and biomechanics.
To ensure you get the right shoe for your style, it’s always best to ask the experts. Many specialist running shops now offer a gait analysis service. This usually involves filming your ankles and feet as you run on a treadmill and then playing back the video to analyse your gait and running style. This then enables them to recommend a running shoe that offers the appropriate level of support. Once you have found a shoe, make sure you ‘road test’ it on the shop’s treadmill before purchasing.
Choosing the right running shoe can seem like a lot of effort, but putting the work in now will pay off in the long run. Purchasing the right shoes will improve your performance, help to keep you on the road and avoid costly physiotherapy bills further down the line.
Featured images:
- License: Royalty Free or iStock source: https://pixabay.com/en/run-sport-health-feet-muscles-700188/
Rohit Madhav is the founder of London based Ankle Foot Motion and specialises in treating sporting related ankle injuries.
