RUN CLUB BLOG: SHOES

Whether you are a seasoned runner, a total beginner or a casual park runner, we all share something in common: We wear shoes when we run!

I hate to use a cliché but I will: Shoes come in all shapes and sizes! (It’s kind of funny right?)

So how do we know which shoes to pick when it comes time to retire our trusty and probably dusty, old runners?

Side note: I would like to highlight before we break this down that any change in footwear, running technique or load needs to be done slowly and progressively over time.

Sudden changes in load on the body can lead to a higher chance of injury, so please consult a physiotherapist to talk about which shoes might work best for you, and how you can best transition into them.

Running shoes are made on a spectrum from minimalist (closer to “barefoot”) to maximalist. This means that as shoes approach minimalism they become lighter, flatter, more flexible, have less foam and less arch support.

Conversely, as a shoe approaches maximalism the opposite happens. Shoes become heavier, more rigid, have more foam, structure and more arch support.

Now you may be asking yourself which is better? Unfortunately, there is no exact answer as each person and their circumstances are vastly different.

Everyone, with some guidance, has the ability to strengthen, mobilize and load their feet effectively over time. Pair this with a pair of runners that feels good on your feet and I think you’ll start to enjoy running (or like it even more).

The main things to consider with running shoes are:

• Stability: The amount of technology in the shoe used to control your arch and how much it can pronate (roll inward)
  • For those returning from injury more stability can be nice as it reduces some pressure in the arch.
  • Less stability will make the foot work slightly harder in the beginning, but can give your foot more opportunity to strengthen over time

• Foam or Stack height: The distance between where your heel sits in the shoe and the most external part of the outsole underneath
  • There are a lot of personal preferences around stack height. More foam feels softer and less foam feels firmer when landing.
  • The foot has thousands of sensory nerve endings that help give feedback to the body. This means there is a happy place for each individual where they feel they get the best feedback from their shoe
  • As such, the most important factor to consider here is not the height of the shoe itself but how you run and where your feet land when you run.

• Heel to Toe Drop: The difference between shoe thickness under the heel and where your toes start. This usually ranges 10mm and 0mm
  • Most shoes range between 5-10mm, especially in well-known brands such as ASIC’s, Nike and Hoka
  • The lower the drop, the closer you are to a barefoot style
  • Caution is advised here as swapping from 10mm to 0mm will change the load in your calf and Achilles, so this must be done slowly over time.

• Weight: How much the shoe weighs
  • The lighter the shoe the better, research shoes that you can increase your running efficiency by up to 3% by reducing your shoe weight 100 grams
• Colour
  • This one doesn’t really matter at all
  • But we all know that RED is the fastest colour, so maybe that’s something to think about???
  • For me, nothing beats the feeling of looking down whilst running to see crisp white shoes for some extra style points!

Now I understand that this can be a lot to take in, but I hope you have a greater understanding of what makes a shoe a shoe.

Luckily, for those who still have no idea your friendly local physio’s here at Hartwell Physio would be thrilled to help guide you through the process.

Written by Tyler Hawkins

Join Hartwell Physio Run Club HERE.

Your local Camberwell Physio.