Is not about the running shoes. What to do if you are a beginner or SEASONED runner.

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Oftentimes I have clients and people asking me what is the best shoe to run and how to pick the best shoe. This question comes up every time the runner starts to get some sort of pain or has experienced pain for a while while running.

So the question is does changing shoes or getting the best shoes for running will improve your performance and decrease your aches and pains? Well maybe, but it has nothing to do with improvement in mechanics and decreased loads or any other explanation you have been told. According to research, shoes can provide the person with a more physiological boost in performance rather than mechanical advantage and or mechanical changes. ​

How to pick the right shoe? I always advise my clients on 2 things about shoes. The best shoe for you is the one that you feel the most comfortable with, shoes are personal preference and no one can recommend a specific shoe for you, so my advice is  try several pairs of shoes and feel them as you run, there are stores that let you try shoes and help you pick the right one for you. One of my recommendations is don’t choose a running shoe that is too soft, softer shoes have shown to increase the stiffness of the leg tissues decreasing the natural spring like mechanism of the lower legs so the tissue will not be able to absorb and release forces, this will lead to an increase in stress in the tissues. Also make sure the shoes are not defective, screen for defects in the shoes, such as bad seams, weird shapes etc.
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If it is not the shoe, what is it? Just because we think we can run it does not mean we can start running, even if you are a fit person. Running requires strength, technique and progressive training  like any other sports specific movement. What should you do then? 

• Starting with a running program (individualized if possible) is a helpful way to increase load progressively and decrease the injury rate.

 

• I cannot emphasize this enough but strength, including single leg training will help decrease the injury rate greatly (I assure you this will not bulk you up or make you slower), stronger tissues are able to tolerate more load, decrease fatigue rate as well as improve your running mechanics. Also don't forget to strengthen your feet 

 

• Be specific. Running is a plyometric activity so you should be including in your training, explosive exercises such as 2 and 1 leg jumps, these exercises will help you to absorb load and produce power. 

 

• Increase your cadence. This is the steps you take per minute, with that said you should aim to increase your cadence over time  about 5% (don't progress too quickly). This is because the longer the foot is on the ground the more control and range of motion you need and is something that the majority lacks of. Also increasing your step rate will decrease the amount of energy absorption by the tissues, so start turning over your feet faster. 

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• Ultimately if you want to up your game get a running assessment. This will spot muscle weakness and deficits in running mechanics. 

So there you have it. If you follow this closely you will set yourself up for success and the last thing you will have to worry about to decreasing running injuries are the running shoes. 

​Johan Arango