There are few activities that we humans are born innately knowing how to do, but counted among them is running. By and large, as babies begin to crawl, then toddle, and then walk, soon after they hit the ground running — quite literally — and don’t look back. It’s as though we are born with running encoded into our DNA.
This is all not to say that running isn’t a complicated activity; it definitely is. On the surface level, it’s an activity that doesn’t necessarily require years of specialized lessons or oodles of technique-building, but at the professional level, elite runners absolutely break-down the mechanics of running in an effort to build a bigger, stronger metaphorical “engine” for their exploits.
Somewhere along the line, from the time we begin running as children to the time we begin running as adults, things change. Running becomes harder, more laborious an effort, and for many people, something that’s more a means to an end than it is something enjoyable in and of itself. People espouse many reasons for this shift — ranging from general disinterest in the hobby, lack of time, weight gain that precludes “effortless” running, and of course, ongoing or acute pain rooted in the sport.
This latter reason, pain, carries with it a treasure trove of implications. I’d wager that if you asked 10 runners on the street if they’ve ever had any sort of running-related injury, 9 out of 10 would admit that they had. It’s puzzling to consider simply because running isn’t a contact sport in the way that, say, football or rugby are, and yet it’s an activity that’s beset with a really high injury rate.
At the core — and most pertinent to this blog — my decade-plus years of running have taught me time and again that one of the best investments runners can make to help potentially safeguard against running-related injuries is in their shoes. Below, I’ll describe in more detail the connection between running shoes and injury prevention and will help make the case for why it behooves runners to seek out a professional fitting from a speciality running store.
Here’s how running shoes and injury prevention are related:
Your shoes are your foundation – Though running isn’t a contact sport, it is nonetheless one that comes with its fair share of pounding. Each time your feet hit the pavement (or road or trail), I’ve read studies suggesting that your body, beginning in your feet, is absorbing up to four times your body weight. The forces radiate upward, coursing through your feet, legs, knees, hips, and back. The first line of contact is between your shoes and the surface over which you’re running. Perhaps it’s not surprising, then, that finding a pair of shoes that fit your feet well is so important, as your shoes help to absorb the shock from every single footfall you make — the hundreds, if not thousands or hundreds of thousands — over a single run. Having a poor or shaky foundation can spell disaster for the rest of the “house,” or in this case, your body.
Your running shoes aren’t immortal – Many running shoes don’t come cheaply, so it’s understandable that so many runners want to get as much life out of their shoes as possible. That comes with a price, however. Just like us, our running shoes aren’t immortal. There will come a time when the materials in the shoes break down so much that they can no longer effectively absorb the shock and force from each of your footfalls. Running in shoes who are structurally sub-par is practically an invitation for injury; you can think of it as being akin to wearing a cracked helmet while you’re riding a bike. You may have some protection, but you don’t have as much as you need. You may find it helpful to track the mileage of your shoes and to regularly inspect them, and their wear patterns, and how your body feels after wearing them, to help you detect when breakdowns occur.
Getting fit by a professional is of paramount importance – Finally, one of the best things runners can do — in terms of their footwear — is to get a proper and professional fitting from an in-person running specialty store. It’s very common for these types of stores to have treadmills in-house so runners can run on them and have their gait analyzed by one of the store employees. In doing so, the employees can then offer the runners personalized shoe advice, based on the runners’ gait, their typical mileage volume, and the like. If you pronate mildly or excessively, are a heavier runner, run neutrally, or even supinate, running store professionals can give you specific and detailed feedback about which type of footwear will best serve your needs. Many of us may be tempted to go pick out the cheapest pair — or the one with colors that we like the best! — but we’d be doing ourselves an enormous disservice. Instead, leave the suggestions to the pros. (After all, who cares which color your shoes are at mile 4 of a 10k? You’re not going to be looking at your feet!)
Running shoes, in and of themselves, won’t be a panacea for every single running-related woe. However, I do think that oftentimes poorly-fitting running shoes — or shoes that are no longer structurally adequate — can be to blame for many maladies. In fact, I’d say that a pair of shoes is (or should be) runners’ singular most prized possession and most important piece of gear.
Do yourself a favor right now and check out the shoes you run in most. When did you purchase them? Consider how you felt when you last wore them. Examine all aspects of them to see if the structures are still in tact. If anything seems amiss or awry, do yourself a favor and don’t run in them again. Instead, go to your local running store and speak to a professional.
Your body — and your feet — will be glad you did.
Author’s Bio: Jane Grates professional runner and athlete. Operating at that sweet spot between modernism and function to craft meaningful ideas that endure. She also writes reviews and recommendations on Runnerclick, ThatSweetGift, NicerShoes and GearWeAre.