Are you picking the right running shoes? For the right reasons?

Don’t Buy your Next Pair of Running Shoes Without Reading This!

You – like a large percentage of runners – may be running with the wrong shoes. Or with the right pair, but for the wrong reasons.

In a recently published review, scientifically going through all the information on the connection between running shoes and running injuries, the authors of the study conclude there IS a scientifically sound way to choose the perfect shoe for you, though.

One problem: it is so dead simple, that we choose to ignore it.

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Probably because of the bewildering controversy surrounding the subject. The debate is far from settled – especially from a scientific point of view.

We’ve all heard the advice based on whether our feet over- or under-pronate, stating the need for specific styles of shoes (or insoles) to avoid running injury.

Result: many of us buy our shoes based on pronation measurements and/or impact control. Is that the right approach, though?

Benno Nigg, the lead author of the new review, and his colleagues were skeptical. An emeritus professor of kinesiology at the University of Calgary in Canada and one of the world’s foremost experts on biomechanics, Dr. Nigg wondered whether science really supports the idea that the right shoes can alter and fix someone’s running form and lessen injuries.

So for the new review, which was published last week in The British Journal of Sports Medicine, Dr. Nigg and his colleagues trolled through decades’ worth of studies about running injuries, shoes and their relationship.

It soon became clear to the researchers that most of our beliefs about running injuries and shoes are, in fact, myths.

cd_564351a8d0425Pronation, for instance, does not seem to be a problem requiring correction. In the one large-scale experiment studying pronation, almost 1,000 novice runners, some of whom pronated and some of whom did not, were given the same running shoes and followed for a year.

At the end of that time, many of the runners with normal feet and form — who did not overpronate — had become injured, but a much smaller percentage of those who overpronated had been sidelined.

Dr. Nigg and his colleagues write in their review that this finding suggests “that a pronated foot position is, if anything, an advantage with respect to running injuries.” ……….

Perhaps most unexpected, running shoes designed to somehow “fix” someone’s running form turned out often to be ineffective and even counter-productive. In a series of studies, when military recruits were assigned running shoes meant to control their particular level of pronation, those soldiers were as likely, or even more so, to sustain running-related injuries than soldiers given shoes at random.

But if shoes are chosen for the right reason, they can reduce injuries, Dr. Nigg and his colleagues concluded after parsing all of the relevant studies.

And the right reason does not involve pronation control or impact forces.cd_56434f0730fe7

What matters, the researchers conclude in their review, is comfort. In one study from 2001 (overseen by Dr. Nigg), researchers asked soldiers to try six shoe inserts, which varied in terms of cushioning, arch height, heel shape, thickness and other variables. ………. After four months, the soldiers wearing the shoes fitted with inserts that felt comfortable to them had a much lower incidence of injury than those wearing standard shoes.

This finding makes scientific and common sense, Dr. Nigg said. Our bodies are actually “very good judges” of how each of us should move and run, he said. When we ignore or fight our bodies’ natural movement pattern, he said, such as by trying to control pronation, the risk of injury rises.

Instead, he said, we should pay close attention to our body’s opinion about running shoe options.

“Try on four or five pairs,” Dr. Nigg said. Jog around the store or the block in each.

“People can usually tell right away which shoe feels the most comfortable,” Dr. Nigg said. “That is the one to choose.”

Original article: NY times.

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