Shoe Talk: The 101 on finding your perfect running shoe.
Shoe Talk
Choosing the right running shoe is a personal journey. There's no one-size-fits-all solution, as everyone experiences sensation differently. Your perfect shoe depends on your unique mechanics and preferences. Let's dive into the key factors to consider when selecting your ideal running footwear.
Cushioned vs firmer shoes:
Impact tends to be higher in cushioned shoes as people tend to land harder on soft surfaces while people running in firmer or more minimal shoes tend to be more careful of how they are landing. This does not mean one is better than the other, it means you perform differently under different conditions.
Firm or more minimal shoes result in more joint excursion, meaning your joints are going to move more. You are going to get more lengthening out of muscles and tendons because your body is trying to do more active shock absorption.
In a softer shoe, people will tend to have less joint excursion/move less because they are less stable, meaning they land “stiffer”. A stiffer landing can result in increased joint loading. This means we need to let go of the idea that a softer shoe means more shock absorption because it is not necessarily true. You have more joint loading and less active shock absorption but receive some passive shock absorption from the softer shoe.
What does this all mean? It is not better or worse to have a softer or stiffer shoe. Someone may have less pain wearing a softer shoe because they have less joint excursion, meaning less range of motion through the affected area. Where someone may feel better in a firmer shoe as it causes them to participate in more active shock absorption through their body. Some people react better to more load whereas some react better to less. One is not necessarily better.
Types of shoe (speed vs long vs race shoe):
Daily trainer is what you will do most of your easy mileage in, most people use this for their long run as well. Some people may have another daily trainer for long runs and one for shorter daily runs. It is a versatile non-plated shoe that feels comfortable. Cushioning is usually compliant with moderate responsiveness. Foams tend to be EVA-based or sometimes a TPU blend. The upper usually feels comfortable, may have padding, and may be roomier.
Speed shoes typically feel more responsive or “snappy”. It feels like the shoe pushes back and allows you to pick up the pace. This type of shoe may have a nylon plate, a Pebax plate, a half-carbon plate, or carbon rods. The foam tends to have some form of PEBA blend or TPU speed foam from the company. The upper may be more streamlined and feel a bit tighter. This shoe is usually used for speed work, sometimes tempo, and typically shorter to moderate workouts, though some people will happily race in shoes like this.
Race shoes are very responsive and aim to improve running economy and efficiency. They are meant to be worn for the race, and for some workouts leading up to the race to make sure you are comfortable in them. Race day shoes must be broken in or you will get hurt, ideally 1 month before the race during some speed work. Most high-quality race shoes are a majority PEBA or some form of PEBA-based proprietary blend that is a secret. There typically is a full-length plate, and the plate may be slotted in a specific way to improve toe-off. The upper is usually very thin and there may be interesting cutouts along the shoe to reduce weight. General support from the upper may be reduced as well.
Why rotate shoes:
Research suggests that using a variety of heel-to-toe drops, and foam responsiveness reduces injury risk. The reason? Variety is the spice of life! Allowing your body to perform under different conditions can strengthen different structures rather than overworking them. In addition, allowing time for your shoes foams to decompress after use can help them feel better and last longer.
The best part of all of this is... the scientifically best way to know if a shoe is right for you is to try it. As long as the shoe fits, the feel to the runner is the current best way to know if you will perform well in it. You can have the top-of-the-line running shoes, but if they feel awful and hurt your feet then you can’t run in them.