KEW GARDENS HEALTH GROUP

Running Shoe Guide

The information provided to consumers by running experts may not always be accurate however there are a number of precautions consumers can take to ensure they purchase quality running shoes.

Before purchasing a running shoe consider your running shoe store. Finding the right running store can make a big difference in the service and ultimately the quality of shoe the runner receives.  It is worthwhile to get set up with a sales person who is a running enthusiast, or is very knowledgeable on the subject of running.

There are also a number of tests that can be performed on running shoes by customers in order to help them determine the quality and durability of the shoes.  The following tests are very useful:

1.       The Toe Bend:   Bending the front part of the shoe (from the toe to where the ball of one’s foot would be) upwards will reveal a lot about the shoe’s flexibility.  It is ideal for a shoe to be able to bend upwards easily, as this allows the runner more flexibility when running.

2.       The Cross Twist:    This test can be performed by twisting the front of the shoe in the opposite direction of the back of the shoe (as if one were wringing out a towel). This test determines the strength and torsion of the tread of the shoe.  The shoe should be strong and therefore resist the twisting potion applied to the shoe.  A shoe that twists easily would indicate a weak construction and therefore less stability and foot support. 

3.       The Heel Pinch:  This test can be performed by cupping the heel of the shoe with your thumb and fore-finger and squeezing.  Position your thumb and forefinger about an inch above the sole of the shoe.  A good running shoe should have a solid heel cup, and should not collapse during this test.

Running shoes should be replaced regularly in order to avoid injury.   There is no definite amount of mileage put on a shoe that will indicate it’s time to purchase a new pair, as it depends on a variety of factors including the surfaces upon which they run.  Re-applying the above tests and taking a look at the wear on the treads of the shoes can give you an indication when it’s time for a new pair.

If you have questions regarding picking a high quality running shoe, please contact a health professional at Kew Gardens Health Group. 

Written by Megan Meisner

The Running Shoe Guide

Twenty six bones, thirty three joints, one hundred and twelve ligaments, and many other nerves, tendons, and blood vessels all can be found in one foot.  The force exerted on the feet with each step in a run is equivalent to three to four times the runner’s body weight.  In order to safely accept this great force, it is crucial that a runner wear proper running shoes.  Running in improper shoes can lead to various running related injuries.

Much like science, prescription of running shoes is evolving and is not perfect. Unlike science however, leading research suggests that the prescription of proper running shoes is based off of little supporting evidence and research.  Running shoes are usually prescribed based on the runner’s foot type, and whether they pronate, supinate, or have a normal gait pattern.

“Pronation control elevated cushioned heel” (PCECH) is the basis of running shoe prescription guidelines today.  Motion control shoes are generally recommended to overpronators, stability shoes are recommended for neutral feet, and cushion running shoes are deemed the ideal shoe for supinators. There is in fact little to no research that has actually been conducted that directly supports today’s widely accepted running shoe prescription guidelines.

Because many prescribers rely on peer reviewing to validate their information, there is often a conflict of opinion among running experts and information can lose its credibility.  Unfortunately running experts will often base their recommendations off of their own experiences and observations rather than reliable higher level evidence, such as scientific studies.

Current research suggests that numerous factors play a role in running injuries, with no factor being considered the major cause of injury.  Internal causative factors , such as genetics, gait mechanics, and muscle imbalance,  as well as external factors,  such as training frequency and intensity, nutrition, running surface, and distance are responsible for running injuries. 

Fortunately, studies are now beginning to be conducted to address the assumptions and unknown information surrounding PCECH running shoes. Supporting evidence has yet to be found, but at least valid studies are underway.

The moral of the story is: Do not make the mistake that running shoe prescribers have made, the mistake of assuming.  Running shoe providers have assumed that PCECH is directly related to running injury prevention with little to no research having been done to support their claims.  Do not assume that what you hear from a sales person is based off of extensive and reliable research- your feet will thank you.

Please see part 2 of our Running Shoe Guide for some basic guidelines in choosing a high quality pair of running shoes.

Thanks!

Written by Megan Meisner