Does Shoe Type Affect a Runner's Speed?

As running is a high-intensity activity, choosing the proper shoes is important to decrease strain on the legs. The shoe must both be comfortable and practical for a runner's needs, adjusting to the particular runner's body. With the proper shoe, runners can decrease risk of injury to improve performance.

  1. Shoe Size

    • Feet swell during the course of the day due to increased blood flow to the feet from walking and running. When running, this process of swelling increases. It is important to buy a shoe that is slightly too large and too wide so that the feet have room to swell without causing blisters or cramping. In order to find the correct shoe size, go shopping later in the day after your feet have swollen, then choose a roomy shoe. By doing this, injuries decrease and the runner is able to enhance performance by evading discomfort.

    Arch of Foot

    • Feet tend towards one of three arch types: normal, low, or high. Most shoes are designed for normal arches. However, low arches tend to cause feel to roll inward, causing strain from overuse that can either injure or slow down a runner. High arches tend to roll feet outward, causing ankle injuries when not properly supported. To determine arch type, dip your foot in paint or water and step on a piece of paper. A normal arch will have about a 1-inch thick print between toes and heel, while a low arch will be wider and a high arch will be thinner. For high and low arches, choose a shoe that provides more ankle support and has soles designed to fit your feet.

    Pronation

    • Pronation is how your foot rolls from heel to toe after stepping. People who underpronate tend to place too much stress on their heels, while those who overpronate cause stress towards the middle or front of their feet. To determine pronation style, look at old shoes and see whether the heel or toes have worn more than other parts of the sole. Many shoes have specialized soles based on pronation in order to decrease shock, helping runners to feel less pain during exercise.

    Gait

    • Gait is how you land after taking a step. Overpronated gaits force landings on the outside of the heel first, while underpronated gaits cause landing on the inside of the heel. Overpronators are more likely to lose balance and fall, causing serious ankle and leg injuries; a shoe with stabilizing soles and ankle support will help decrease the likelihood of injuries. An underpronator, as well as someone with a normal gait, needs cushioning to decrease shock. A thicker sole can also help to reduce injuries, keeping a runner running longer.