by Tony Heywood PT, MPT | Ahwatukee Location
Many runners think the best way to prevent injuries is to invest in a high-dollar shoe recommended by a close friend or running guru. Often, that means buying the newest “it” shoe.
While there are many factors to consider in preventing running injuries, choosing the right shoes is critical. Roll bars, thrust enhancers, and microchips: the running industry wants us to believe their new technology will prevent running injuries or make us faster. In fact, they’re counting on it. So if you’re an avid runner, you know that shoes can significantly impact your performance. Here’s a deeper look into the importance of finding the right fit.
Why Are There So Many Running Injuries?
As of 2019, the U.S. sports shoe revenue amounted to about 14 billion U.S. dollars and is set to increase to over 18 billion dollars by 2025, so it looks like the marketing is working. However, despite these claims proclaiming the best technology, 65 to 80 percent of all runners suffer an injury yearly. If technology is improving in running shoes, why are there so many injuries each year?
Before the invention of the modern running shoe in 1972, runners needed and had strong feet because they would run in thin-soled shoes. As you can guess, the strength in their feet resulted in a lower rate of injuries than we see today. “A lot of foot and knee injuries plaguing us are by people running with shoes that make our feet weak, cause us to over-pronate, and give us knee problems,” stated Dr. Daniel Lieberman, a professor at Harvard University.
Related Content >> Running Statistics
Cushy Shoes Aren’t Better
Did you know an arch is one of the strongest weight-bearing designs ever invented? Guess what? Your foot’s centerpiece is the arch, and it gets its strength by applying force from the top down, not from underneath. So, when you wear cushy shoes, you are weakening the foot. A weak foot means an increased chance of injury.
Of course, the shoe companies wouldn’t want you to know that. As a runner myself, and after seeing many runners at our physical therapy clinic, I can safely say there are no best shoes because everyone is different. So, for example, I do not perform well in Nike or New Balance shoes, but I know other runners who prefer these brands. Furthermore, never assume the shoe with a higher price tag is better.
Shopping for Your Shoe
Don’t always settle for a big box store when shopping for running shoes. Instead, check out a local running shoe store. The big box stores don’t have the knowledge that your local running store has. We recommend SOLE SPORT. This locally-owned shop features a runner-hobbyist sales staff that can offer first-hand advice and fit you with proper shoes. Additionally, they have an excellent return policy; they want you to be happy with your shoes.
Related Content >> How to Find The Right Shoe
The Secret to My Success
In my years of running 5ks to marathons, I’ve found a practice that helps me reduce my time on injury recovery: getting three pairs of shoes and often rotating which pair I wear each time I run. I mark the shoes with a sharpie “1,” “2,” or “3” so I can keep them in order. Even if you are using the same model of shoes for all three pairs, each shoe can be made a little differently. This difference will put your foot in different positions every time you run in another pair, reducing the pounding on the same part of your foot because of the slight variation. While this practice will cost you a little more upfront, in the long run, your shoes will last longer, and most importantly, they can help prevent injury.
See us if you’re suffering from an injury or want to reduce your time on injury recovery. We’d love to see you and are here to help. Contact us to schedule an appointment!
