WHAT RUNNING SHOES SHOULD YOU BUY?

So here we all are trying to figure out how to exercise without a gym.  For the time being the COVID-19 outbreak has us all scrambling to fill our kids’ schedules, find toilet paper, and figure out ways to exercise without access to our local gyms and fitness centers.  Well, with the sun shining and the temperature rising more people seem to be gravitating towards running as their primary form of exercise.  

Let’s go shoe shopping!

The first thought in everyone’s mind when they embark on a new running program is, “I need to get new shoes!”  We’ve all been there regardless of sport. There is no better feeling than getting fully outfitted in brand new gear for whatever sport you are beginning, whether it’s a brand new basketball, a new baseball glove, or in this case a pair of fresh running shoes right out of the box.  This is when most new runners will go to the nearest running “specialty” store where the following scenario ensues.

1. The customer will be immediately accosted by a running shoe salesperson eager to do a battery of tests, all done in street clothes, all done for durations that are too short to obtain any useful information, and all done at speeds that are well below the customer’s normal running speed.   

2. After this brief analysis the salesperson will likely tell the customer all the millions of things seemingly “wrong” with the customer and therefore should only consider buying shoes in a particular shoe category along with an over the counter insert to be added to the shoe to further prevent any potential running related injury.

3. The customer will try on a handful of shoes hand selected by the salesperson, jog around the store for a second or two, and select the shoe with the second to highest price tag (because no one actually wants to buy the most expensive shoe nor do they have trust in the cheapest shoe so they land somewhere in the middle).  

What’s wrong with this picture?

Everything!  The majority of this experience was a waste of time and had little to no scientific accuracy in it whatsoever.  Let’s break it down for you.

1. Most tests done in running stores are not helpful
   
   None of the tests replicate what is actually happening to the runner when they are actually running.  Unless you actually run 10 feet at a time, can hit your training pace within those 10 feet, and have the same cushion and support needs at mile 6 as you do within 10 feet of jogging throughout the store then these cursory analyses are simply not telling you any useful information.
   
   

2. Shoe categories are not real
   
   Shoe categories range from “neutral” to “motion control”.  Neutral shoes are highly cushioned shoes without additional reinforcement in the medial side of the midfoot.  Motion control shoes feel a little less squishy and have significant reinforcement in the medial side of the foot.  Both contain cushion and midfoot support but to varying degrees. The thing about these categories is that they were completely fabricated by the running shoe companies in an effort to create a broader product range with varying price tags.  

   
   The truth is that pronation and supination are completely normal motions of the foot throughout the gait cycle.  Shoe companies have gone so far as to label, and demonize, pronation as a potentially harmful risk factor to a multitude of running related injuries.  They’ve even gone so far as to label people as “overpronators”. But what is considered significant pronation for one person may be completely normal for another person.  The same holds true for supination. At the end of the day, what matters is not so much what the foot does while running but what that foot motion means for the individual.  

   
   As far as the dichotomy between heeled shoes and minimal shoes goes, there is no inherent benefit to one that outweighs the other.  The notion that a minimal shoe makes the foot stronger and at a lower risk for injury is false.   
   
   

3. Over the counter inserts are often an unnecessary add-on to the buying process
   
   Notice we didn’t say that they are useless.  Some people have injury histories or true structural abnormalities that might benefit from additional support or cushioning depending on the issue.  However, for most people the shoes themselves should be plenty to give people the comfort they need to sustain the impact of running.  

   
   In regards to custom orthotics the evidence is also pretty clear that over the counter inserts often provide just as much benefit to the individual at a much lower cost.  

So what should the shoe buying process look like?

The process should actually be relatively simple.  We’ve laid it out in a few easy steps.

1. Ignore the categories and just grab a few pairs of shoes off the shelves that look like shoes you would actually wear.  Ask a sales associate for each shoe in your normal size and a half size up or down depending on whether they think the shoes run big or small.

2. Try every shoe on, stand up, walk around, jog around the store a little bit.  If you find any reason to complain about the shoe’s comfort level in the first 30 seconds take them off - that shoe is not for you.  

3. Assess whether the shoe is actually wide enough for you in the toe box, midfoot, and heel.  Your forefoot should not look like it’s trying to squeeze out of the shoe’s upper when you are putting all your weight on each foot.

4. Voice your particular concerns about each shoe’s fit to the sales associate.  There’s always a chance that a more comfortable shoe is still sitting on the display shelves.  

5. Narrow your choices down to the few most comfortable shoes you’ve tried.  Ask to go for a jog in the parking lot. If they insist you do a jog on the treadmill turn the incline up 1 notch.

6. Ask about the store’s return policy.  If you are still undecided you should buy a few pairs.  You’ll likely need 30 days or more to give each pair a few miles on your normal route to give each one a fair shot.  Return all the unwanted pairs before it’s too late. If you are a high mileage runner you might want to consider buying multiple pairs of the same shoe.  

This process is not fancy, nor does it involve the discussion of technologies, categories, accessories, etc.  The basics of shoe shopping have been shown in the research to be the most effective at providing individuals with an enjoyable running experience - find a shoe that’s comfortable enough for you to want to engage in physical activity!  

Don’t forget to complement your new running routine with a resistance training regimen to reduce your risk of incurring a running related injury.  And always remember that we are here for you should you need additional guidance in finding the right shoe for you and crafting an appropriate resistance training program!