Simple arguments or advertisements cannot be trusted upon until some favourable NUMBERS depicts the same! Let's go and check them out!
As we know the types of shoes, from the last blog. Now it's time to view the biomechanics involved behind designing them. In this way you can develop an understanding about the process of choosing the shoe appropriate for your requirements. Also we get figure out if the claims that the shoe companies make are of any statistical significance at all!
“Studies have proved that maximal shoes increased loading rate and impact peak than the neutral shoes. Wherein the minimalistic shoes showed no significant impact on either running performance or running economy. But both the shoes were designed to produce inverse results- Maximal shoes to improve force factors and the minimalistic shoes to improvise running economy!!”
Let's get into the numbers now!
The maximal shoes were primarily designed to improve shock absorption and facilitate force distribution and hence minimize the risk of injuries. Anecdotally, runners have proclaimed that the maximal running shoes have reduced few running related pains, especially the onset of pains that appears after a few miles of run. Polard et al conducted a study by June 2018 to examine the effect of a maximal running shoe versus a neutral running shoe on lower extremity running biomechanics before and after a 5 kilometre run. They found that the runners portrayed a higher loading rate (61.22 - neutral shoes & 79.10 - maximal shoes) and greater impact peak (1.55 - neutral shoes & 1.79 - maximal shoes) while performing in a maximal than the neutral shoe. They have normalised their data in Body Weights so as to provide a more compatible data. A higher loading rate implies that the runner is in a greater risk of cultivating a running-related injury.
They concluded that maximal shoes cannot be recommended or advised for a beginner or for an individual who is used to running in minimalistic shoes. Any runner should actively consider the danger of increased risk of injury when they are switching to a maximal shoe. Also it is quite sensible to have a different approach to this aspect. Too much of cushioning can actually reduce stability, ie., it can result in loss of balance for the user and thus can cause injuries including ankle twists and knee pains. These high cushioning also interferes with the natural fore-foot strike patterns. This might mess up the cadence/gait of a runner who is a fore-foot striker. And Fun Fact: Fore-foot strikers are more comfortable in minimalistic shoes!! And maybe that's why maximal shoes cannot be recommended to a person using minimalistic shoes?!!
In another much recent study by Joel T. Fuller et al by August 2018, stated that minimalistic shoes did not affect the running performance, efficiency or running economy, but they revealed that there was a significant increase in the plantar flexor strength with the use of minimalistic shoes. The minimalistic shoe users had a thicker abductor hallucis, a thinner proximal plantar facia and a thicker Achilles tendon. A thinner plantar fascia can easily predispose the runner into plantar fasciitis. Also minimalistic shoe users revealed a thinner heel pad. This thinner heel pad possess a greater risk for the heel strikers as it is a greater risk to the calcaneal fractures, spurs and impingements. Studies have depicted that Achilles tendon thickening is a type of adaptation occurring in runners. However there are no clear evidences to state this adaptation as beneficial because quite a few studies have suggested that thicker tendons pose to be a predisposing factor of tendonitis and tendinopathy. Joel et al found out that the change in running performance and running economy did not differ much with respect to the minimalistic shoes and neutral shoes. But contrasting to this statement there was a study conducted by the very same team in 2016, where they had stated that minimalistic shoes did improve the performance of a 5 kilometre run. They contributed these improvements to the reduced shoe weight of the minimalistic shoes. However later in 2018 Joel restated that despite improvements in 5 kilometre running performance with the minimalistic, the improvement was statistically insignificant.
"But in consideration of the benefits to any elite athlete even a small or a microsecond changes in their timing parameters or energy expenditure will result in a greater advantage to their sport career even though if it is statistically insignificant"
CONCLUSION:
At the end of the day, all that matters to the athletes are their performance and long term sustainment to their career. So all they expect is “which shoe improvises performance and at the same time reduces the risk of injuries?” From the recent researches by Polard et al and Joel et al, it can be observed that the relationship between the type of shoe and running performance or running economy is not very profound. Currently there is not one single, globally accepted recommendation with respect to the running shoes. Yes!! you read it right!! There are generalised classifications about with regards to the sport. But, recent studies have emphasised that user comfort is a major factor regardless of the guidelines. Ofcourse, the choice would be limited by the game rules and guidances. However, these are being extensively studied and newer innovations and concepts are constantly being commercialised. Thanks to the technological advancements. The manufacturers can now use these modern day simulations to predict the efficacy of the shoes they design before launching them in the market.
Beyond research and studies, a perfect shoe or any product in that case is solely dependent on the individual’s comfortability. The more comfortable the athlete feels the more natural he/she can perform. Also a study by Luo et al suggests that it is better to opt the most comfortable shoes for running as it significantly improved performance. Nigg and Benno concluded that running on a comfortable shoe resulted on a better VO2.
Performance is also strongly associated with psychological status. As a runner by myself I feel much comfortable and easy when I use the high cushion shoes. But the effect of it in my performance was not observed by me. While using a minimal shoe, I often felt that the intensity of DOMS (delayed onset muscle soreness) was higher than that of my regular running shoes (high cushioning). This is only my experience and I strongly believe that each athlete has their comfortability and preferences. It is a quite important factor to consider before concluding a decision.
Though we cannot recommend any particular shoes for any particular athlete or event, Athletes and runners can make use of the available technologies and gadgets to monitor their progress and injury risks.There are numerous accessories to make use of. A further detailed information is given in the blog "Techrun". These can be used to provide an alternative solutions to best/appropriate shoes decision.
"Comfortable shoes and necessary integrations of appropriate technologies are the best combo to have a good, injury free running life!!!"