Proper Shoes and Running – does it matter?
I’m Training for a Race—What Should I Do?
So, you signed up for a race—now what? Today, we will talk about the basics of preparing your body to run and how to best avoid injuries by going over training programs, cross-training, and other important details. Last time, we discussed cross-training. Today, we will focus on equipment—specifically shoes—and whether finding the “right” shoe truly matters.
Foot Structure
First, let’s talk about foot structure. You have probably heard people describe feet as having “flat feet” or a low arch. In the physical therapy world, this foot structure is associated with the term pronated feet. The opposite—having a high arch—is known as supinated feet.
Many runners and people in the fitness world believe that pronated feet are associated with an increased risk of injury. However, this is not necessarily true. A study performed by Nielsen examined 730 runners wearing the same neutral running shoe and found that runners with pronated feet had the lowest injury rates, while those with highly pronated feet were associated with the highest injury risk.
This means that just because you are told you have pronation in your feet does not necessarily mean your foot structure is the cause of your injury.
Shoes
Many runners go to specialty stores where staff watch them walk or analyze the structure of their feet to prescribe a specific type of shoe. This raises an important question: does prescribing shoes based on foot structure affect injury rates?
When looking at the research, studies have found that this practice does not appear to influence injury rates. However, there is something to be said for the placebo effect. Research shows that runners may report positive outcomes with orthotics or running shoes even when there is no evidence that they truly help with injury prevention.
What Does This Mean for Me?
Rather than spending money on the most expensive shoe or searching for the “perfect” shoe for your feet, focus on comfort. If you find a shoe that feels good, stick with it, and place greater emphasis on overall comfort.
If you could benefit from learning more about training for a race or addressing specific injuries, schedule an appointment here, call us at 312-643-1555, or email info@dynamic-pt.com.
Dynamic Physical Therapy • https://dynamic-pt.com
220 W Huron St, Suite 2004, Chicago, IL 60654