Why the right running shoes matter
There is almost certainly a shoe to fit every foot.
We are building up to the Profix Scaffolding Marathon on April 26. Are you preparing? Here are some handy tips from John Ansell, Benoni Northerns Athletics’ chairman.
There is no doubt that homo sapiens evolved to run long distances at a moderate pace.
Anthropological evidence shows that meat was part of our diet for a long time before we developed spears and bows.
Our early ancestors would run their prey to the point of collapse, but since getting a meal has become far easier and more comfortable, so has the business of running.
There is a plethora of options when it comes to running shoes in 2020.
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1) The lightest road-running shoes are known as racers or racing shoes. These are extremely pared-down shoes used by professionals when they race.
The idea is to reduce the energy cost of the shoe as much as possible.
These shoes are typically not suited for more than about 200 to 300km.
The athletes who use different shoes for racing most definitely do no use these shoes for training.
Any larger-framed runner will find the support and cushioning in these shoes completely inadequate.
2) The shoes that most average road runners would be looking at would be a medium-mileage training shoe.
All major brands have a range of shoes at different price points.
The more you are willing pay, the more cushioning you can expect and the latest materials.
The more expensive shoes will also tend to be a bit lighter.
3) Within the conventional training shoe range is perhaps the most important distinction: stability or neutral shoes?
A stability shoe is designed to help people with high arches or mild pronation (when the foot rolls inwards through the footfall).
There is a reasonable portion of the population for whom a stability shoe would be recommended.
A stability shoe works by having extra support built up on the inner side of the shoes.
A neutral shoe is for a runner who has an ordinary stride – the foot is stable throughout the duration of the foot strike, roll-through and departure.
If you are running in a neutral shoe when you should ideally be in a stability shoe, you run the risk of developing shin-splints or ankle problems.
4) A new trend in running is the rise of minimalist running shoes.
These shoes offer less support and cushioning, much in the style of racers, but the main selling point of these shoes is a much-reduced drop from heel to toe.
The justification is to run in a more “natural” technique, akin to running barefoot.
Some of these shoes appear little more than gloves for one’s feet.
Caution is best exercised before switching to minimalist shoes.
Almost all shoes we wear day to day contain a drop from heel to toe.
To start high-mileage running in this style of shoe could lead to injuries; a gradual phased approach would be best.
5) When shopping for running shoes it is always advisable to visit a specialist running shop (my favourite is the Sweat Shop in Bedfordview).
These shops are always staffed by experienced runners who have extensive product knowledge.
They will be able to assess your running style to help decide which shoe style would be best for you, be it a neutral, stability or any other need.
It can take a while to find a shoe that works for you.
Different brands have softer and firmer inners. As a rule you should be getting about 700 to 900km out of a pair shoes, but this will vary from person to person.
A sign that your shoes are nearing the end of their lifespan is tenderness in the lower legs.
If your shins start to ache after a run it could be a sign that your shoes are in need of replacing.
