Not So Fast!
The Importance of Proper Foot Strike and Shoe Choice for Runners
Most runners have experienced an injury or two, and the blame often lies in overtraining, inadequate recovery time, bad form or the wrong footwear. However, a new study suggests that not knowing how your feet hit the pavement increases the likelihood of getting hurt, and suggests the best shoe to reduce this risk.
The Study
Researchers from the University of Florida examined six years of data from 710 endurance runners who sought a gait analysis at the university’s Sports Performance Center and Running Medicine Clinic. The study looked at the runners’ training regimen, make and model of running shoe, injury history, and perception of how their feet make contact with the ground (also known as their foot strike).
Foot Strike Patterns
There were two main foot strike patterns for this study: rearfoot strike, which occurs when the heel or rear part of the foot lands first, and non-rearfoot strike, which has the front half of the foot initially hitting the ground, potentially followed by heel contact. Rearfoot strike is the predominant style among runners, and many participants didn’t accurately report their foot strikes.
The Role of Shoes
The researchers blamed their ignorance on their heavy, thick-heeled sneakers. "The shoe lies between the foot and the ground, and features like a large heel-to-toe drop make it more challenging for runners to identify how they’re striking the ground," said lead study author Heather Vincent, director of the UF Health Sports Performance Center. "That clouds how we retrain people or determine if someone is at risk for future injury," Vincent added.
The Best Shoes for Runners
Vincent said runners who accurately identified their foot strike had lighter shoes with a lower heel-to-toe drop and more space for the toes. The researchers say that flatter, minimal shoes are most likely the best option for runners because they help improve sensation with the ground and promote a more controlled landing.
Conclusion
In conclusion, it is essential for runners to know how their feet hit the pavement to lower their risk of getting injured. By choosing the right shoe, runners can reduce their risk of injury and improve their overall performance.
Frequently Asked Questions
Q: How can I determine my foot strike pattern?
A: You can try running on a track or treadmill with a high-quality camera to record your foot strike. You can also try running barefoot or in minimalist shoes to improve your awareness of your foot strike.
Q: What are the benefits of flatter, minimal shoes?
A: Flatter, minimal shoes can help improve sensation with the ground, promote a more controlled landing, and reduce the risk of injury.
Q: How can I transition to a different shoe?
A: You should transition to a different shoe gradually, over a period of several months. Start by incorporating short runs in the new shoe and gradually increase the distance and intensity.
Q: What are the limitations of this study?
A: The study was limited by its small sample size and the use of self-reported data. Future studies should aim to recruit a larger sample size and use more objective measures of foot strike.
