The right shoes for your feet?
There was an interesting article on the Well blog yesterday about whether or not running shoes should be fitted based on your foot type (low arch, normal arch, high arch).
According to the article, the military began analyzing new recruits’ foot type a few years ago and assigning specific shoes to them to prevent injury. However, studies they did show almost no correlation between wearing the “right” shoes and preventing injury. Injury rates were high among runners, and highest among those who received shoes for their foot type.
In another study, experienced women distance runners were given shoes based on their foot type rather than arch shape (underpronators were given cushiony shoes, overpronators motion-control shoes and so on). They then followed a 13 week half marathon training course, and by the end, a third had missed days due to pain, with the majority of these runners being those who received specific shoes for their foot type (the motion control shoes were the most injurious).
The article concluded that we cannot simply buy shoes based on our arch and foot type. While the shoes often do what they say they will do (motion control shoes help control motion), scientists don’t know if pronoation is the actual problem and they admit that they don’t fully understand the biomechanics of the lower extremities.
So, what do they advise? Try on a lot of shoes, even the salesperson says you need a specific type. And get the shoes that don’t give you any aches or pains.
Well, I definitely believe the part that not much is known about the lower extremities! But I only say that because my sports medicine doctor could not come up with a reason for my stress fractures. Just “it’s you.” (What?!)
And I do think that some sales people seem to be really pushy about getting people to buy a certain kind of shoe (motion-control, neutral, etc). One salesperson kept pushing the Brooks Beast on Steven (a super heavy shoe) so Steven tried them but immediately had knee pain that he never had before.
The truth is, I don’t know what to think about shoes anymore. I have been looking for excuses for my injuries and my gaze has tended to head down. But really, I think runners get injuries for a lot more reasons that their shoes, so I am not sure if these studies actually mean anything at all!
Tell me about your running shoe experience! Do you think the “right” shoes can prevent injury? Or do you think injury-prevention depends on the runner’s entire approach to running? Do you swear by a certain “type” of shoe?
I would be really interested to hear from my friends who sell running shoes. I bet they have a lot of experience and advice to share!
Themocracy
I definitely think that shoes are never really entirely to blame for injuries, but lately I’ve been more curious about the Vibrams and barefoot running. I mean, that’s how the original marathon was run, right? The more bitter part of me thinks maybe the high-priced running shoes (that never seem to last very long) are just there to take advantage of runners who are concerned about injury prevention and trying to keep their feet/legs safe.
Not to say that I’ve used Vibrams or tried barefoot running. Just something I’ve been thinking about :).
My shoes have been pretty great. However, I have to admit that I have not hit the five-mile running mark since buying them. I hit it shortly before buying these and haven’t been back since. Not sure if it’s the shoes or a lack of overall motivation, though. And that whole barefoot running that Kristie mentions does sound intriguing. Supposed to be much better for your body overall due to redistribution of impact.
I have never had my gait analyzed and have never been told which type of shoe I need. I am pretty sure my first pair of shoes (in high school) were motion control but I’ve never had a pair since. I mostly go with whatever feels good and I tend to stick to brands I’ve had success with before (adidas and new balance). Also, I don’t spend a ton of money on my shoes (usually less than $50) and *knock on wood* I haven’t had any major injuries.
Ugh, I know! I was so discouraged when my Doc said that my bio mechanics just make me more prone to stress fractures. Thanks for the tip– 4 in 18 months, I know 😛
The longer I run, the more I believe in buying what feels good rather than trying to understand all the ins and outs of shoes. The first time I was actually fitted at a professional running store, they put me in a 9.5 Asics. Less than a year later, I ended up wearing an 11 in Asics– wonder why I had blisters to start!
The only thing that I find hard now is figuring out what feels best at the store. Some issues with shoes don’t start to bother until you’ve encountered a certain situation.
The biggest thing for me in preventing injury, more than having the right type of shoe, is replacing them when they need to be replaced. I am notorious for not replacing shoes when they are worn out and injury is always the result. I was told the last time I bought sneakers that I should be sized again after my baby is born because pregnancy can change the type of shoe you need. How about that!
this is very true – my arches fell and my feet grew almost an entire size. 🙁 and they never were the same again…
I think foot type is a place to start but really you have to know yourself and how you stride. Weekly mileage has a lot to do with it too I think. I suspect that the Running Stores get incentives to sell certain models or brands. After all, it is retail and their purpose is to make money. They certainly do want to give the customer a good fit and keep them coming back but if they can do that AND sell a shoe that pays them more money I’m sure they go for it. My motto: Runner – know thyself!!
Since I’m often on the other end of this equation, it’s worth pointing out that a lot of people think that shoes will work miracles on their feet. I have read a few running blogs where the blogger is taking risks with mileage, intensity, and training, but continues to seek out pair after pair of shoes, hoping that one will make all the pain go away.
I don’t swear by a certain shoe, though I am hesitant to move out of the moderate motion control category because I know that I pronate slightly. However, at this point, I have very few injuries, so I might just be one of those lucky runners who can run in anything.
Okay, and one more pet peeve, a lot of people think that running stores jack up the prices on shoes by a ton to make an insanely huge profit. I’m not sure how other stores work, but I imagine they are similar since most models sell for about the same (e.g. ASICS 2150’s for $100). At the running store where I work, they only make about $30 profit on each shoe.
Ha! I WISH I could afford to try pair after pair of shoes to find the “perfect” ones that work “miracles” for me! Who the hell can afford to do THAT?
I am not surprised the profit is on the lower side. The manufacturers must be the ones making most of the profit.
I don’t necessarily think a particular shoe type causes injury. But, I do think shoes play a role in our form when we run. And if we’re not running in good form, we’re more prone to injury. I think the same holds true for running in old shoes whose support structure has worn down, even if they are our favorite shoes.
For me, over the years, I’ve gone from Nike to Addidas to Brooks to Saucony to Mizuno and finally landed on New Balance. I’ve been a loyal NB customer for years now. Their shoes give the largest toe box (I hate feeling constricted) and the right amount of support and cushioning for my needs. Throw in a pair of Super Feet (which I swear by) and I’m good to go!
Mica and I are kind of right on the same page here. While a bad shoe can make your time on your feet more miserable, it’s not common that a certain shoe is going to cure your gout, grow your toenails back, create flexibility in one hip, make you thinner, make you tanner, and get rid of wrinkles.
When I was first fit for shoes, the store I went to looked at my high arches and gave me a neutral shoe to match. While I was low and slow mileage it wasn’t a problem, but once I started to build up it was clear that I really needed a support shoe – there’s more going on there than just foot shape. I try to keep that in mind when I fit people – the shape of your foot may impact what is going on, but without looking at movement, injury history, level and type of training, etc, it’s really just a matching “flat foot = stable shoe.”
Have you read Born to Run yet? The middle section is all about this.
That’s an awesome book! I think he makes a lot of really great points about running shoes. I have Vibrams and I love them!
Not yet! A lot of people have told me to read it though!
I’m not sure about shoes anymore either and I think all we can do is go by what feels comfortable. I was professionally fitted and while they felt good in the store and usually feel okay while running, they give me a blister and constantly rub one spot continuously.
Well, I’ve only ever worn Brooks Adrenalines because I feel like they fit my feet the best. I’ve tried on lots of other shoes but didn’t like them for one reason or another. I think, though, that it’s good to be open to other options. It’s probably impossible for one person to tell just from looking at your feet what shoe would work.
I do think, though, that if the shoe doesn’t fit your foot right you’ll adjust your form to compensate and changing your form is what causes injury. Also, I do think that it’s not necessarily foot type that determines what shoe you need. I think weight to height ratio is a factor as well as how experienced of a runner you are. The more you run the more you build muscles and your tendons and joints adapt. That can change what type of shoe works for you, too.
I think you are right about all those factors. The thing is, there can never be a study that encompasses all that… and even if there was, there would still be a huge variance. Everyone is just different 😉
Very interesting article. I was just thinking about running shoes and was happy to see your post! I feel like the shoe companies put so much stuff in the shoes and then they cause people problems. I just try to find something that is comfortable and doesn’t cause me any pain. I think people have problems because of shoes but also because of weaknesses in hips and legs as well.
I bought my shoes at a place called The Runner’s Den here in Phoenix. They had me walk and run on a machine before recommending shoes based on my foot type. Most comfortable shoe ever and I’ve been injury free. How often should shoes be replaced if running regularly?
I have read that shoes should be replaced every 300-400 miles, especially if you can start to see severe wear patterns on them.
Have you ran across any of the military’s work on sFx? I found a bunch of it when I was researching mine. Lots of interesting statistics out there.
I’m back and forth on this – and more recently pretty torn. I used to be 100% a stability shoe guy. But, (literally) as I sit here at my desk, I have what amount to racing flats on that I bought for short distances. Honestly, I feel like every shoe has its place on your foot – based on what you are doing with it.
BTW – I think that Brooks beast weighs like 8 pounds or something
Ha! I know. The Beasts do weight something ridic like 14 oz. My shoes weight 9.2.
I just finished reading an article saying that says running doesnt cause injuries – and not to worry, I wont be in pain and unable to move by the time Im 60. I really dont think ANY of these studies mean ANYTHING at all!
That said, I have never been able to run in anything other than high stability Nike’s. Ive tried about 150 other types of shoes and they all give me some type of pain. The Nike’s are the only shoes that dont bother me. I think it all depends on the specific person, which is why these studies are all so different.
I definitely have a favorite shoe but I think injury prevention depends on the runner. Everyone is different and I don’t think my shoe is preventing many injuries. I just want something that is comfortable and don’t annoy me during a 20+ mile run 🙂 asics kayano work for me but for shorter/faster days I love the brooks launch. I think it’s finding what works best for you!
I have been wearing Brooks Adrenalines from the start. Everytime I go for new ones, I try 2-3 other pairs but I also come back to those!
Great post and really interesting article! Thanks!
I think the “shoe debate” is one of the most interesting running topics out there right now. It’s just so eye opening that for so many years I have grown up being told that shoes are great because of this this and this and now all of a sudden I read that shoes not only may not prevent injuries but may actually HURT your feet and cause injuries.
I’ve struggled a lot with shin splints and overpronation in the past and have resorted to orthotics and stability shoes. And I really do think they have helped me. It was like a never ending shin splint battle and then all of a sudden orthotics fixed me. I still sometimes face shin splint issues though so it’s not a perfect solution. I totally agree with your ending comment that you just need to try on a bunch of shoes and see what works best for you!
Karl has been wearing the five fingers for about 6 months now. Save for a foot sprain, due to a bad step, he’s loved them. He no longer has knee pain on his runs.