LOLZLetter 89 | Do Running Shoes Cause Injuries?

Sep 21, 2020

Welcome!

Thank you to everyone who has checked up on me with the west coast fires. Thankfully, the smoke has blown out of the greater Napa area. I hope this means it will blow out of the Pacific Northwest Soon too. I've seen photos it's made its way over to the east coast too, which is heartbreaking.

This week's newsletter is about something I'm asked frequently. If I had a dollar every time, someone said, "running shoes cause injuries," I would be living comfortably in San Francisco. One of the most common sayings I hear is, “X shoe caused my running injury. It's a bad shoe.” That isn't necessarily true, and it might just be the wrong shoe for you.

If you run in a basketball shoe, you'll probably get hurt.

Similarly, if you run in a supportive shoe when you don't need that much support, you'll probably get hurt.

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 perfect running shoe for you.

That being said, over the last 100 years running shoes have seen huge changes. We are no longer running hundreds of miles in a Nike Waffle Racing Flat.

But Have Running Injuries Increased Because of Shoes?

To understand running shoes, we must look at the past. Running shoes in the early 1900s are now what we consider "dress shoes." Seriously can you imagine running in these?

The biggest changes in running shoes have come in the last 40-50 years. Since about the 1970s, that is when you see what you consider "running shoes."

In the last decade, running shoes have made the most changes, arguably in the last 5 years, with carbon plates.

The key take away from now is there are no "normal running shoes."

A Few Differences of Running in the Past:

The medical definition of a running injury in the past was different:

Some studies stated a running injury was one that needed medical attention (think stress fracture or torn muscle). Other studies stated a running injury as any time you had a symptom of discomfort. Still, others stated anything that you were unable to run. There wasn't a uniform definition.

Runners were different in the 1970s:

Most runners in the early days were high mileage, dedicated to the winning runners. We also know the majority were male! Now, over 50% of runners are female, and there are runners of all shapes, sizes, and with various goals. Comparing runners from the 1970s and injuries to runners now is like comparing apples to oranges. You don't compare golf injuries to running, so why compare these?

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 ground.)

Foot pronation and Injuries:

Old research shows that foot pronation "is bad." If you overpronate, you generally need stable shoes, and the old philosophy was if you need a stability shoe, "it's bad." In fact, I used to see a lot of 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. In fact, 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. If your body pronates, it's important to get into a shoe that feels comfortable and supports you. If you get into a minimal shoe that doesn't do that, of course, you'll get hurt. Similarly, if you run in a shoe with too much support for you, you'll get hurt.

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. A good running shoe also feels comfortable when you first put it on, and you don't need a "break-in period."

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 a different 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. I can't stress the importance of not needing to "break a shoe in."

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 by themselves are what lead to injuries.

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.