There was a good article on running and walking shoes in the March/April issue of Nutrition Action magazine by Caitlin Dow. The main focus was between a “minimalist” and a “maximalist” shoe. The primary difference was how much cushion and support the shoe has for the runner. It also focused on the type of runner, from beginner to elite, and the type of surface they run on: whether it is hard like asphalt or a trail with rocks and dirt. He has a web site to let you know how the shoe you are running in is classified at therunningclinic.com/ shoes.
Looking back at my first running shoes, they were basically a thin hard outer sole glued to a softer foam rubber attached to a cloth shoe. Then science became involved and the running shoe became a design to make running better. The process now may have up to 35 different steps to make a running shoe. The soft rubber cushion at the beginning now has added air pockets, gel inserts, metal strips, and different hardness of foam in a shoe today.
He tends to favor leaning toward a minimalist style shoe if you are undecided. A runner who tries to run barefoot will change the way they run in order to not hit the ground as hard. He also quoted studies that found the runners wearing minimalist shoes had their foot muscles grow bigger and stronger. Having stronger feet reduces the load on your knees and your hips. He cautions a runner that wants to switch to a minimalist shoe to do so slowly over a course of a few weeks or even months.
For a runner favoring the maximalist style shoe, it is best for runners that have problems such as chronic foot injuries, diabetes neuropathy, or plantar fasciitis. This is also good for doing longer distances on trails that may have sharp rock and the terrain is harder on your feet. The down side is because of the extra cushion on the feet the load is increased on your knees, hips, and lower back.
If a runner is comfortable with the present shoe they are running in, he suggests you shouldn’t change as often because a change to a different shoe can lead to an injury. From past experience this is more difficult than you might think. A friend liked running in Adidas shoes and wanted to stay with that shoe. But with new techniques the company “made improvements” to the brand he was wearing and it was like a new shoe and he came down with minor injuries. He bought several pairs of the old brand to make sure he had the shoe he liked. The soft rubber cushion tends to age and lose some of its support so he still had problems.
For a beginning runner, he recommends favoring something closer to a minimalist style shoe – close to a 70% score on a minimalist table. He mentioned that shoe companies state that a running shoe is good for 300 – 500 miles. Dow said that is not necessarily accurate. He said to change shoes when they become uncomfortable or broken down or deformed. He said the best shoe is the one you like that gets you out the door.
A few tips to follow when buying a running shoe. Put them on a flat surface and look at the back of the shoe. The center seam should be straight up and not slanted. Feel the inside of the shoe for any rough seams or irregularities as they will cause blisters or irritation on the foot.
If you know your running style the modern day shoe can help a painfree run if you are a pronator or a supinator or a neutral foot plant. Most people are pronators and heel strikers so keep that in mind when selecting a shoe. Toe strikers need cushion at the front. Then determine if you need a high toe box to prevent ‘black toe nails’ after a run. Put both shoes on and walk around the store and if the store allows you to run a short distance give it a try.
