Not all feet are the same! There are specific shoes for each running event, for each runner and indeed there are specific shoes for each feet. But the deal is how to choose them rightly!! To do so, you need to know them! Let's introduce ourselves.
It is quite evident that running is highly associated with several overuse injuries. Many runners think swapping into new pair of shoes must solve this problem. Maybe, maybe not! It entirely depends on your choice of shoes. Individuals might have unique anatomical anomalies, that, might or might not require scientific interventions while choosing an appropriate pair of shoes for any given event.
“Many runners think swapping into new pair of shoes frequently must solve the problem of overuse injuries. But that's when the problem arrises. "
In this blog I have given the common classification of shoes over the years of evolution. I have also tried to introduce certain terms which might be common for the professionals. These would facilitate the understanding of my other blog in which I have pondered over the biomechanical insights. I would like to inform to the readers that the informations in any of my posts are scientifically and statistically evident and you can use them in any of your Journals or articles and books if useful. I can provide the bibliography of my references if anyone must need.
A Brief Flashback Into The Life Of Shoes
Running is one of the sports that has undergone massive reconstructs over the past centuries. Not very long ago, the concept of science in designing shoes emerged. In the initial periods of sports science based engineering of shoes, the primary focus was predominantly clinical.
Historically, running shoes were classified into three types:
Neutral- for individuals with minimal pronation or supination.
Stability- for individuals with a moderate amount of pronation.
Motion Control- for individuals with a greater pronation.
Very soon, the industry found out the potential in designing shoes in the arena of sports. Shoe manufacturers started emphasising the market with scientific researches and ballroom advertisements of successful athletes with their brands. But little did anyone realise the impact of personalisation at that point in time. Numerous researches then started pouring out already. The shoes were then categorised rather differently and controversially.
Let's Get Back To The Present Era
The anatomical parts of the modern day shoes include upper region, heel counter, toe-box, insole, midsole and outsole. Amongst these, the midsole has seen a lot of changes with respect to the cushioning.
Chronologically, running shoes were classified on the basis of various factors. These include;
Nature of the contact surface
Type of events
Structure and cushioning levels
And as previously listed, based on clinical presentation.
Though there are controversies on recommendation of a perfect running shoes for any of the running events, after the year 2010 the argument is essentially revolving around three new classification of running shoes as follows:
Maximal shoes
Minimalistic shoes
Neutral shoes
Up until late 2010, the traditional running shoes had a heel-toe drop of greater than 10 mm. The above mentioned classification will be addressed in the later sections.
Heel-toe drop: A heel-toe drop is generally referred to as the difference between the heel elevation and forefoot elevation of the midsole.
Below picture depicts the cushioning levels in the shoesÂ
By the year 2009, the concept of minimalistic shoes boomed up in the market. A minimalistic shoe is identified by the low cushioning levels and heel drop. These shoes gained their popularity among the elite runners because various scientists and popular shoe companies espoused that a lack of cushioning would lower injuries by facilitating a more natural forefoot-strike pattern. Though no appreciated, this theory can still not be ignore till this instant. These can be used for short events. These cannot be worn during longer periods as it is designed to improve performance at the cost of comfort.
However there emerged few studies strongly stating that a forefoot-strike pattern does not facilitate any decreased injury risk, improved running economy, or decrease the impact peak or loading rate of the vertical ground-reaction force. These studies began gaining popularity amongst the public as it was much easier to perceive. These studies portrayed a very clear and palpable logic even to the common man.
By this time an other shoe manufacturing company named as Hooka One One, introduced a new concept; shoes that possessed higher level of cushioning aka Maximal shoes. It was the start-up for maximal shoes in the market. The defining factor to a maximal shoe is that it has an increased cushioning at the midsole. In these maximal shoes, this increased cushioning is conceptualised to improve shock absorption and the force distribution and hence minimize the risk of injury. These are predominantly suggested to be used in long distance runners by a majority of coaches. These can be very useful if you are running on a hard surface like roads.
Since 2010, these maximal shoes have been storming the market until lately; because recently there has emerged another trend of barefoot running. It is crucial to know at this point that, barefoot running, though not statistically proven to enhance performance or reduce injury, there are a few living examples who claim to enjoy the benefits of barefoot running in terms with both performance and injuries. Barefoot running is discussed in detail in the next blog.
Though the generalised suggestions exist for each type as discussed, there are controversial topics on the same as well. For instance, at times, under certain situations, even high cushion shoes can cause a loss in balance and can result in severe injury. these can happen over long runs where the. body looses a lot of energy and is more prone to loose stability. Similarly, minimalistic shoes can hinder performance if it compromises so much on comfort. These topics would be more interesting to discuss with scientific evidences. I have discussed deeply about the modern shoes and their biomechanical aspects in my next blog, "Biomechanics insights".
"In a more sensible way, shoes can be assumed as cars/bikes. Few people can drive them stock and few need modifications. The difference is that the modifications in shoes are quite essential for long term benefits."