Which running trainers should I buy?

We are absolutely spoilt for choice when deciding which running shoes to buy. It can be really quite confusing. Do I buy a cushioned shoe, a motion control shoe, a support shoe, a minimalist shoe? The options are endless.

But I have flat feet?

In the past it was believed there were three main foot types, the “flat” or “pronated foot”, the “normal” or “neutral” foot and the ‘high arch’ or ‘supinated’ foot. We now know this model of categorising foot type is hugely simplified. Runners were (and often still are) advised to check their foot type and trainers were matched accordingly to ensure ideal alignment and prevent injury.

However, numerous studies suggest there is no association between foot type and injury. Some studies have actually suggested that a pronated foot is actually a protective factor against injury. So functioning in a pronated position for example does not mean that you will necessarily get injured

The research therefore really challenges the need for a specific more supportive shoe in this case. In fact many more studies suggest that injury is much more likely to occur from training errors or suboptimal lower limb, or trunk muscle function.

Shoes do seem to generally achieve what they claim, but the research suggests we do not need to correct our foot type with a specific running shoe to prevent injury.

Here are my top tips for buying running trainers

1. Choose a comfortable shoe and make sure it fits.
2. Don’t make big changes to your running shoes. If you make a large change in the shoe, such as moving from a very supportive shoe with a large heel to toe drop to a very minimalist shoe, that big change is likely to result in significant changes in loading. For example increased load around your calf, Achilles and foot and ankle, which may result in pain or symptoms.
3. Choose a lighter weight shoe if possible. Going lighter often removes some of the supportive features, so watch you don’t go for a massive change in shoe in regards to type and design.
4. Test your response to a shoe and identify your goal in changing shoe. For example if it is to improve pain, test the shoe on a run and see if your pain score or symptoms changes.
5. Choose a shoe that matches it’s intended running purpose. Ultra running, trail running, road running for example all place different demands on the shoe and your lower limbs. So if you are a trail runner it might be an idea to choose a trail running shoe.
6. If colour is important to you, choose a colour you like. If you are proud to wear your trainers, you are more likely to put them on and exercise! It may even improve your performance?

But what should I do if I still get pain when I run?

If you are suffering from pain, I would strongly recommend that you gain the opinion from a physiotherapist. They will help you identify the possible causes of your pain, a treatment plan and may suggest a temporary shoe adjustment or alternative to help settle the pain.

In conclusion, it seems we should select our shoe based on comfort as well as optimising lower limb and core muscle function. So subscribing to a course of pilates and/or visiting a physiotherapist for a personalised exercise program and adopting optimal training habits seems to be just as important as shoe choice.

You could BOOK ONLINE to come into the clinic and discuss your running related pain with Philippa.

Read our next article “Stress and Muscle Tension” by Sports Therapist, JJ Cook.