Is there a perfect running shoe?
In the world of running, people often argue about whether there's a single shoe that's just right for your own running style. People hold various opinions on the type of shoes suitable for running, with some even creating technology to scan your feet to discover the ultimate pair. All of this is great, but does it matter? Do we really need to get custom running shoes as a non-professional runner?
The answer is probably not. I realize this might come as a surprise to many, but there's a substantial body of evidence suggesting that running shoes are unable to effectively lower the risk of lower limb injuries. Lower limb injuries are any complaints that occur from the hip socket down to the toes. This comprises of stress fractures, tendinopathies, sprains and strains, plantar’s fasciitis, ect… A systematic review published in the Cochrane Database looked at over 11,000 participants in 12 different studies and they found that all 4 different types of shoes (Neutral/cushioned, motion control, stability, soft/hard) had no impact on future running injuries.
So the question is, now what? This should make buying a shoe a lot easier. When buying your next pair of running shoes, I recommend buying the shoe that fits the best and is the most comfortable. You may have to try on five or six pairs, but whichever feels best, buy. I also recommend you buy from a store that has a 30 or 60 day return policy even if the shoes are worn (last time I checked, FeetFleet/Jack Rabbit has this policy). This will allow you to try the shoes and see how they feel during your run. If there is one feature of a shoe that you should look for is a shoe that has a foot forming toe box. This will allow your toes to be able to spread and not feel crunched during your run and will actually allow your foot muscles to work. Examples of these are Altra and Vivobarefoot.
Reference:
Relph N, Greaves H, Armstrong R, Prior TD, Spencer S, Griths IB, Dey P, Langley B. Running shoes for preventing lower limb running injuries in adults. Cochrane Database of Systematic Reviews 2022, Issue 8. Art. No.: CD013368. DOI:
10.1002/14651858.CD013368.pub2.
