The debate between running with a marshmallow strapped to your foot or nothing at all between you and the pavement has been going on for quite some time. The argument coming from both sides has theoretical consistency whether it be that we should run how we were born to run or that we should try to limit ground reaction forces with a squishy sole. The trouble is that there is not a clear picture on which is better.
Regards to choosing a shoe style based on how your foot is shaped, be it a high arch or a low arch, as well as how much your pronate, the evidence is showing that it does not matter as much as it is believed. There have been many studies based on basic military training and the shoes that have been given to newly enlisted folk. The studies almost always say the smae thing, no matter the branch, and that is that assigning running shoes based on the static, weight bearing, plantar foot shape had little influence on injury risk.
Not only does shoe style have little influence on injury risk but another study found that foot pronation may be rejected as a strong risk factor for running related injury. This means that the shape of your foot does not correlate to injury risk.
This evidence tells us that running related injury has to do more with duration, frequency, intensity, and as most other sports, acute on chronic workload ratio. So rather than spending tons of money on the perfect running shoes, to cover up poor programming or a rushed progression into running, spend that money on information about programming for progressive aerobic and running training.
The best running shoe is the one that is most comfortable for you!
If you are experiencing pain from running and believe your shoes are the culprit, get in touch with me and we can determine if they are the cause or if you need a more tailored program to reach your goals.
The Movement Dr. is here to educate, empower, create independence and resilience so that you can “ReThink Your Rehab” and outwork everyone!
Napier et al. Logical fallacies in the running shoe debate: let the evidence guide prescription. 2018.
Nielsen et al. Foot pronation