Running into 2021: Advice on Footwear and Rehabilitation for the Runner
Running is a popular and (relatively) easy sport to start. During a time when many gyms are closed or have limited capacity, running is a great way to get yourself active and it requires very few tools; just a road or treadmill (maybe a human or furry buddy!), and a good pair of shoes.
But to a new runner, how do you know what type of shoes to pick? With so many styles and brands, it can be very daunting to make a selection, and you might be worried about picking the “Correct” or “Perfect” shoe. Fear not! This blog is here to help (and make the selection a little simpler).
Foot Structure Simplified
There are a lot of parts within the foot, but we can simplify it into 3 sections to better understand the types of running shoes that are available.
The foot consists of a Hindfoot, Midfoot, and Forefoot. The hindfoot is the back of your foot. A big part of it is your heel, which is composed of the talus, calcaneus, and two tarsal bones. The midfoot is located in the middle and contains five tarsal bones and two joints. Lastly, the forefoot is the front and contains your toes (phalanges) and sesamoid bones.
Gait
There are two major phases of gait: Stance phase (60%) and Swing phase (40%).
Stance phase includes periods where your foot is in contact with the ground.
Swing phase contains the periods of time where your leg/foot is off the ground and “swinging” in the air.
While running and walking contain both parts of gait, the phases occur a little shorter and faster with running, and depending on what type of runner you are, might occur a little differently.
Heel Strike Running
When we walk, the first stage of the stance phase in gait is known as initial contact. This refers to the initial moment your heel comes in contact with the ground. With a heel strike running gait, the same is true, you are beginning your foot revolutions with your heel and loading from the heel of your foot to the ball to the toes. This style of running is most common for new runners and often adapted with thicker or maximal control type shoes.
Midfoot and Forefoot Strike Running
Midfoot refers to striking the ground at the middle of your foot, just behind the ball of your foot. While forefoot is a little more forward and in front of the ball, or on the toes.
Sprinters land on the forefoot (faster and shorter distance likely) and, therefore, midfoot is likely more comfortable when it comes to distance running, or even new runners who are getting used to the motions.
Don’t Worry! PT can help!
All that being said, there is a great deal of variety when it comes to shoe selection, and even more variations when it comes to running style and personal preference. Before beginning a running program, or making changes to your seasoned regimen, a Physical Therapy Assessment can help improve your training with educated recommendations. They can do this by examining your running and walking gait, muscle strength, and range of motion. All this information will help a PT and you uncover your strengths, areas for improvement, and find your potential best training shoes.
Further, if you experience foot complications that are outside the scope of a PT’s practice, they are willing and able to refer you to a podiatrist, or other healthcare professional to give you additional recommendations to move better, faster, and stronger.
Shoe Trials
One research study showed that the best way runners were able to determine the style of shoe they liked was to do short, five-minute trials of running in each of two to three shoe types (self-paced preferred speed), and then make a decision. Luckily, there are many quality sport and shoe stores that also offer mini-gait analysis, and usually have a favorable return policy so you can try out a pair (or two) of shoes for a little bit, maybe get a second opinion, and then make your decision.
FAQ
Is there a perfect foot strike?
The simple answer is, no, mostly because no one is perfect and everyone’s body is shaped differently, so there cannot be only one way to run! This is also still under great debate among researchers.
With that in mind, the shorter the contact time, the better or faster you will run (according to some coaches). But contact time will increase with fatigue.
Many studies have shown that mid and forefoot running is more demanding on the body and not maintained during a whole race, especially over 10 to 20K. Heel strike is metabolically less demanding to the system and easier to do but is also breaking the reaction forces and causing a stop with every heel strike1.
New runners will likely have an easier time beginning with a heel strike pattern, but you can always change your strike pattern as you become more seasoned(PT can help with that too!)
Do I have to pick a style of running before I even buy my shoes so I know which style to get?
Nope! Just like there is no one style of running that is superior to the other, the same goes for the style of shoes. However, there are a few things you can look at in terms of how your body and feet are built that might help you decide on a style of shoe to try.
What Shoe Should I Wear?
Shoes generally come in three-foot shape varieties that basically refer to how weight is distributed through your feet: Straight last (flat feet), semi-curved (neutral/average arch feet), and curved last (high arch). Companies use these foot shapes to help design their shoes and gear cushioning styles to certain shapes. Knowing your foot shape can guide shoe selection, but does not mean someone with a high arch, for example, can only wear shoes designed for such. You still have room to experiment!
Straight: This type of shoe cut is generally best for a person with a pronated (meaning feet that sink in towards each other) or flat foot, which is also known as little to no arch lift.
Semi- Curved: This type is the most common for shoes because it is best for an average foot without excessive arching or flattening, and is a good place to start for any new runner.
Curved: This type is best for those with more supination (feet lifted out away from each other) or high arches. There is usually more contact with the ground at the heel and forefoot, but limited contact in the middle.
Do I Want Maximum, Minimum, or Motion Control?
Maximum control (good for high arches/curved last and semi-curve/neutral arch) shoes are designed with a lot of cushioning. They will have a bigger heel lift, be a thicker shoe overall, and probably more comfortable with running on hard pavement.
Here are some 2021 examples found in Fleet Feet Buyers Guide:
HOKA Bondi 7.
Brooks Glycerin 18.
ASICS GEL-Nimbus 22.
Saucony Triumph 18.
Mizuno Wave Sky Waveknit 4.
New Balance Fresh Foam 1080v10
Motion Control (good for flat feet and chronic ankle injuries) shoes can help maximize comfort and decrease the amount of ankle discomfort via eliminating motion that could cause your ankles to be more prone to injury or fatigue.
Below are 2021 examples courtesy of Runnersworld.com:
Brooks Adrenaline GTS 20
Merrell MTL Long Sky
Saucony Hurricane 22
Nike React Infinity Run Flyknit
Asics GT 1000 9
Hoka One One Arahi 4
Minimalist Shoes (good for forefoot/midfoot strikers) have been in the forefront for the last eight to ten years, especially with more research regarding barefoot running, which allows people to run with a more “biomechanically neutral” gait pattern. It is thought by some researchers that this running pattern prevents or decreases running injuries.
Below are 2021 examples courtesy of Runnersworld.com
Arc’Teryx Norvan SL
Merell Bare Access XTR
Altra Vanish R
Altra Solstice XT
Softstar Primal Runamoc
New Balance Minimus Trail 10v
Does the Distance I Plan to Run Matter when Selecting a Style?
It depends! Once again, this is a piece researchers are examining and debating.
Simply put, if you are someone who thinks they will enjoy a motion control shoe but are concerned because they tend to be a little heavier on the feet, it might benefit your training/strength building to use a minimalist shoe for short duration runs and sprinting workouts (fast, breathless runs under 5 miles), and a thicker or motion control shoe for longer workouts (steady paced runs over 5 miles).
Additionally, when it comes to injury prevention, research shows that how comfortable a runner felt in a pair of shoes far outweighed what type of heel strike they used or foot type they had. If a shoe feels heavy and uncomfortable on your foot, you're probably right and should try something else!
Once I Find My Favorite Shoe, How Often Do I Need to Get New Ones?
Not much research has been done on this in the last 20 years, but the most general and agreed-upon “rule” is to change your shoes every 300-500 miles. Buying two pairs of shoes at a time and rotating them can help lengthen their life, but this is another piece that comes down to comfort. If you have been wearing your shoes for a long time, and they start to feel different or you have new body aches, it might be time for a new pair.
Shoes do break down the more miles you put on them, but whatever cushioning exists, will not completely disappear (60-80% of original cushioning will likely remain). If you like tracking your miles, do it! Just check in with your body and the look of your shoes every 300-500 miles, and ask yourself if it is time for a change. Simply going by general look and feel is ok too (as long as shoes are not full of holes or completely bald on the bottom). Safety first!
Bottom Line, What’s Most Important?
Running shoe selection comes down to two key elements, comfort and transition periods. The most common thread among researchers was how comfortable the runner was wearing a particular shoe. More often than not, runners chose a shoe style that was lighter in weight.
The second most important piece is transition. If you are a new runner, it is not wise to go out and run a half marathon for your first workout. You have to build up slowly to longer, more challenging distances. By that same token, you have to build up and get used to a new type of shoe slowly.
This goes for more seasoned runners. Someone who has been running for years in a motion control shoe, but is looking to try something else on the market, should still have slow and steady increases into using new shoes. Just as you add on mileage in 10% increments, transitioning to a new pair of shoes should be done by the same type of 10% rule.
Final “Nellie Notes”: What’s Her Preference?
As a group fitness instructor with ten years of experience, and a recreational half-marathoner and sprint distance triathlete, I have tried a variety of running shoes. Because of my foot type, the first shoes recommended to me were thicker and had more forefoot cushioning (this was majorly because I have arthritis in my feet and the front cushioning was recommended as being better for shock absorption so my arthritis would not hurt).
My first running shoes were Saucony brand, and I have since worn Asics and Brooks Ghosts (which are a favorite among my rec running and rec half marathon friends). However, as I have gotten older, changed my running mechanics a little, and sped up my pace, a slightly more minimalist (and foot-shaped toe box) has become more comfortable for me.
For the last three years, I have enjoyed running (and walking!) in Altra brand sneakers, which offer zero drop (meaning no difference between heel height in comparison to the forefoot, your foot is on the same plane), and a wide foot-shaped toe box so you don’t get that “squished toe” feeling right out of the box. While these shoes are more among a minimalist variety, the style I have enjoyed, Escalante, is a step above a true minimalist shoe and gives me support where I like it. Even though I love these today, maybe next year, I’ll want something a little thicker or thinner and that’s ok! Just like anything else you wear, importance should always be placed on what is comfortable for your training, your body, and how you feel!
By Nellie Brown SPT
References
Hackney, James.PT.PhD. 2014.Helping Runners Through What is on Their Feet. PowerPointPresentation.
Gait. https://www.physio-pedia.com/Gait. Accessed January 25, 2021.
Malisoux, Laurent. PhD and Theisen, Daniel. PhD. Can the Appropriate Footwear Prevent Injury in Leisure-Time Running? Evidence versus Beliefs. JoAT.2020; 55(11).
Tay, Cheryl Sihui, et al. Overall Preference of Running Shoes can be Predicted by Suitable Perception Factors Using a Multiple Regression Model. https://doi.org/10.1177/0018720816681147. Accessed January 25, 2021.
Best Running Shoes 2021 Buyers Guide. https://www.fleetfeet.com/running-shoe-buyers-guide#kit-5049875. Accessed January 25th, 2021.
Best Running Shoes of 2021. https://www.runnersworld.com/gear/a19663621/best-running-shoes/.Accessed January 25.2021.
I-Lin Wang et al. Biomechanical Analysis of Running Foot Strike in Shoes of Different Mass. JoSSM. 2020;19 (130-137).
Kulmala, Juha-Pekka et al. Running in Highly Cushioned Shoes Increases Leg Stiffness and Amplifies Impact Loading. https://nature.com/scientificreports. Accessed January 25, 2021.
Are you interested in our services at Trifecta Therapeutics, but live too far away from our facility? Schedule a telehealth visit!