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
