LOLZLetter 183 | Do Running Shoes Create Injuries?
Welcome,
This week's newsletter is about something I'm asked frequently. In a given week, I get about 20 emails asking specific questions about a running shoe. At least a quarter of those emails say: "I started running in X shoe, and now I'm hurt."
Just because X shoe doesn't work for you doesn't make it bad. It just might be the wrong shoe for you.
If you run in a basketball shoe, you'll probably get hurt.
Similarly, you'll probably get hurt if you run in a supportive shoe when you don't need that much support.
If you run in a shoe with not enough support (for you), you'll get hurt.
Like a broken record, I always say go to your local running store and get fitted. What might be the perfect running shoe for your best friend isn't the ideal running shoe for you.
That being said, over the last 100 years running shoes have seen massive changes. We no longer run hundreds of miles in a Nike Waffle Racing Flat.
First, What Constitutes a Running Injury?
To understand if running shoes injure people, we must also understand what "injury" really means. Some studies state a running injury is one that needs medical attention (think stress fracture or torn muscle). Other studies say a running injury is any time you have a symptom of discomfort like "my hamstring kind of hurts, but I can still run." There isn't a uniform definition. So when some people say: a running shoe injured me, they have a stress fracture. Others mean something feels off.
Second Runners were different in the 1970s:
Besides running shoes, many others play a role, and runners were just different in the 1970s. Most runners in the early days were high mileage, dedicated to winning runners. We also know the majority were male! Now, over 50% of runners are female, and there are runners of all shapes and sizes with various goals.
Comparing runners from the 1970s and injuries to runners is like comparing apples to oranges. You don't compare golf injuries to running, so why compare these 1970 to now?
Have Running Injuries Increased Because of Shoes?
To understand running shoes, we must look at the past.
The early running shoes:
Running shoes in the early 1900s looked a lot different. Can you imagine running in these?
The 1970s Resembling Modern Running Shoes: The most significant changes in running shoes have come in the last 40-50 years, with considerable changes in the previous 5-10 years. Around 1970, running shoes began to resemble current running shoes.
Early 2000s Minimalist Running Shoes:
Does anyone remember the five-finger running shoes? In the early 2000s, people (and brands) believed minimalist was better. It would help you focus more on your form. We know now, like any running shoe, this doesn't;t work for everyone, and many people find themselves injured with a stress fracture.
2017 to Now: Carbon Plated Everything:
In the last decade, with carbon plates, running shoes have made the most changes, arguably in the previous five years. Now we see a lot more carbon-plated shoes. Almost every brand has some version of a carbon-plated shoe. Carbon plated shoes are known to alter and change someone's gait. I strongly believe in the next few years; we will see research that shows they aren't the best for everyone.
You can learn more about the history of running shoes here.
The critical takeaway is that there are no "normal running shoes."
What are Factors that Play a Role in Running Injuries?
Extrinsic risk factors (risk factors external to the runner)
Weekly mileage and training
Injury history
Training environment
Intrinsic risk factors (internal to the runner):
Foot Pronation
Impact (impact on the ground does not have to do with weight as much as it does with how hard you strike and land on the floor.)
Foot pronation and Injuries:
Old research shows foot pronation "is bad," For a long time, we did everything we could to prevent to "fix" pronation. You can still walk into several chain running stores telling you this insert and shoe will "fix" your pronation.
If you overpronate, you generally need stable shoes. The old philosophy was if you need a stable shoe, "it's bad." In fact, I used to see many people come into the running store, ashamed they needed a stability shoe. There is nothing to be ashamed of. It's just how you run. Everyone pronates to some degree, and many of the world's professional runners pronate.
There is no substantial evidence that foot pronation is responsible for running injuries. Getting into a shoe that feels comfortable and supports you is essential. You'll get hurt if you get into a minimal shoe that doesn't do that. Similarly, if you run in a shoe with too much support for you, you'll get hurt.
What about neutral gates and neutral shoes?
Neutral feet running in too much stability is actually what inspired the newsletter. Not everyone needs extra support, and too much support can lead to injury. The new Saucony Tempus is a great example. It is marketed as a stability shoe. But if you are someone who doesn't need stability and find yourself running a lot of miles in it, you might find yourself not feeling good or injured. It will cause your gait to do things it wouldn't naturally do.
So what is a "Good Running Shoe"?
A "good" running shoe allows your body to move in its preferred movement path. It doesn't try and correct or change anything. It also feels comfortable when you first put it on, and you don't need a "break-in period." I can't stress the importance of not needing to "break a shoe in."
Keep in mind: A good running shoe is different for every person. When a shoe is good for you, it won't cause or create injuries. It won't force your body into an unnatural movement path. When you are in the wrong type of shoe (whether there is too much support or not enough), you'll find yourself having pain, leading to injury.
Instead of looking for a specific type of shoe, the research now points to comfort: If you are comfortable in a running shoe, you're less likely to get injured. "
So Do Running Shoes Cause Injury?
Research continues to show that the wrong type of running shoe will cause injury, just like running in a lifestyle type of shoe will cause injury. But, running shoes by themselves don't cause injury. Get fitted for the right and the one that feels the most comfortable for you. There is little evidence to show that running shoes alone lead to injuries.
Finally, if you're interested in learning more about running shoes, including the myths, anatomy, and even the anatomy of a running shoe, I wrote an ebook you can check out here.
What is Keeping Me Entertained?
Saucony Endorphin Pro 3 Shoe Review
Training Log: July: A Month of Change
Hoka NAZ Elite Adds Quartet of NCAA Stars
Ali on the Run with Emma Bates
Rambling Runner: Monica Verduzco-Gutierrez, MD: Returning to Running Post-Covid/Long Covid. I enjoyed this podcast a lot (not because Monica is AWESOME...she is, but she talks a lot about running after COVID).
You Can Follow me on: