Children and Sports Podiatry

What Runners should look for in a good training shoe

Now that research reveals there is no motion control in running shoes. I’m going to talk about what to look for in a good running shoe that you are going to do alot of training in. This may be in preparation for a ½ or full marathon or just a shorter 10 kilometer run.  You want to look for a a mid-tier, highly cushioned neutral and durable shoe. Without doubt, the daily trainer is arguably the most important shoe for a runner, as it is the shoe we do most of our mileage in.

 

Stephanie clocking up some kilometres in her training shoes

There are 3 main things we want in a good running shoe for training

Have a plush, comfortable upper

A midsole cushioned enough for distances up to 25 kilometers

An outsole capable of lasting over 600 kilometers.

What to do when the next model comes out?

Most shoe brand companies will do an updated model of a well marketed she every 6 months. As a runner myself, it is often frustrating to find that a new additional model can sometimes change things up too much. This leaves you striking the pavement with a feeling that you are in a  completely different shoe altogether.

You want the changes between the versions of your shoe to be incremental rather than huge changes every year. As a podiatrist who has taken an interest in running shoes for 20 years, I have found the more reliable good running shoe brands that ease the changes in their models from year to year are the  1. Brooks Ghost 2. Asics Nimbus 3. New Balance 860’s. This is effective for runners as it doesn’t take long to ease into the shoe.

Price & Weight

Price is another point which is important now that we know there are less components needed in footwear. The weight of the shoe is also very respectable and you want your training shoe to weigh around  10 ounces.

Cushioning

You want the cushioning layer to extend beyond the heel, all the way to the forefoot, for an easy transition from landing to toe- off. The mid-sole should feel soft but still provide support. You want the shoe to feel responsive. This means the shoe is designed to feel like it responds to the ground, giving you energy back. There is nothing worse than a shoe feeling dead and heavy under your foot.

Stack Height

For a runner who is looking for a shoe to do more than 10 km runs some heel elevation is necessary. A stack height of 12mm would be what I would recommend. If you are planning on doing short interval sessions or a tempo run a lower heel height is preferred.

Outsole

The durability of the out-sole assists the longevity of the shoe and helps to make the shoe a more economical choice. The forefoot out-sole should also be segmented with flex grooves to provide adaptation to the surface and shock absorption.

Shoe Upper

The upper of the running shoe for training these days should be seamless and provide the optimal balance of stretch and structure. Adequate toe box width is important to allowing enough room for the toes to splay during toe off. The heel counter needs to be firm and lined with a soft grippy material that allows for no heel slippage. This is particularly important if you are wearing a custom made orthotic in the shoe.

What good running shoes do podiatrists recommend?

A quality shoe is an important choice for a runner. There is no set answer when it comes to one stand out running shoe that is appropriate for every runner out there. This is because it is important to ascertain what training loads a person is doing and how a runner is biomechanically aligned. As a podiatrist I get great satisfaction in getting a patient into a new running shoe especially after they have had previously poor-quality shoe. They come back in and say that their legs feel less tired on days they are running back to back.

Ask us for a running gait assessment and we can make recommendations for a shoe that will give you exceptional durability and high-performance comfort.

Proper running technique: 5 ways to run more efficiently!

INSPIRE PODIATRY hint on Running Technique: It’s not just about the legs and feet

At Inspire Podiatry we get asked a lot – how can I improve my running technique to avoid getting injured again? Efficient injury free running does not come easy. But most runners don’t start to think about their running technique until they have been running for more than 2 years. The secret to avoid injury is to remember that the body is a unit connected by fascial lines and running is a complex movement. We just don’t want to concentrate on the legs only. So it may be helpful to read our 5 top tips which you can apply on tomorrows run. Good luck running injury free!

1. Your arms

Firstly arm movement during running can help you drive your knees and propel you forward. Your arms should remain at a 90-degree angle at the elbow. It is important to keep your elbows close to your sides and to ensure that your arms are not crossing over your body as this can decrease momentum. Tip: Relax your hands as well and avoid squeezing them as this uses energy.

2. Your Torso

Secondly keep a tall spine and activate your core muscles. If you are hunched over this will decrease oxygen flow through the lungs. A strong core will ensure there is not too much deviation of the torso from its centre of gravity. However, small deviations are necessary to react to ground forces during foot strike to ensure power is generated through the stance leg and into the torso.

3. Your Hips

Thirdly a slight lean forward from the hips (not the shoulders) increases acceleration ability by activating the gluteus maximus to ensure full capacity energy release.

4. Your knees

Fourthly slight knee lift is necessary to avoid shuffling. A shuffling running gait mis-aligns the muscles and tendons in the lower leg and increases traction on these areas. So for efficiency try to focus on lifting your knees in front of your hips.

5. Your feet

Last but not least, it is best to try and run on the balls of your feet as this will prevent over striding. However if you naturally run on your heels instead of trying to change this, talk to your podiatrist about finding a shoe that will provide the right cushioning and support to reduce the risk of injury.

Book now to have your video gait analysis and running technique assessed. Our podiatrists can breakdown the functional movement of your running form. We can look at the pelvic stability and test your core strength to ascertain if this is contributing to any injuries you make have in the lower body.