In Search of the Perfect Running Shoe.docx

7/28/2019 In Search of the Perfect Running Shoe.docx

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In Search of the Perfect Running Shoe

Dr. Phil Maffetone

A recent New York Times article by Lesley AldermanFor Running Shoes,

Its Fit First and Price Lastgot the attention of many triathletes andrunners. It discussed minimalist running shoes, being barefoot, and the useof inexpensive options over high tech expensive footwear. Alderman sitedtwo studies that basically showed what was most important in finding a goodshoe: fit first and price last. A good recommendation. Fitincluding thecomfort of the shoe when you immediately put it onshould be almostperfect. But not while youre standing there on a carpeted floor since its nothow youre putting the shoes to work. Walk or even run on a hard surface. Ifnecessary, go outside of the store and use them. It makes finding the bestshoe through the Internet more challenging, as many athletes settle for a

not-so-good fit rather than send a pair back.

Heres how I explain some issues of proper fit:1. Never assume youll take the same size as your previous shoe, even if itsthe same type or model.

2. Always plan on spending adequate time when shopping for shoes. Dontrushif youre short on time, postpone it and set time aside for thisimportant event. You may not find the right shoe in the first store you visit.Most outlets carry only a few of the many shoes on the marketplace.

3. Always try on both shoes. First, try on the size you think would fit bestthen walk on a hard floor. Even if that size feels fine, try on a half-sizelarger. If that one feels the same, or even better, try on another half-sizelarger. Many people dont realize that a larger shoe may actually feel and fitbetter.

4. Continue trying on larger half-sizes until you find the shoes that areobviously too large. You know especially by the heelit will start coming offwhen you walk. Then go back to the previous half-sizemore often thatsthe pair that best matches your feet. There should be at least a half-inch

between your longest toe and the front of the shoe for most shoes.

5. You may also need to try different widths to get the best fit, althoughmany shoes dont come in different widths. The ball of your foot should fitcomfortably into the widest part of the shoe without causing the shoe tobulge.


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6. Use comfort as the main criteria. Dont let anyone say you have to breakthem in before they feel good. The best shoes for you are the ones that feelgood right away. While many salespeople are aware of how to find the rightshoe size, many are not.

7. If the difference between your two feet is less than a half-size, fit thelarger foot. If you have a significant difference of more than a half-sizebetween your two feet, it may be best to wear two different-size shoes. Howyou accomplish this is up to you.

(For bike shoes, much of this discussion still applies, especially theimportance of comfort. While different pedal systems provide increasedefficiency during pedaling, the shoe still must fit or foot stress will follow.Finding the shoe and system that best matches your need goes beyond thescope of this article, but comfort is still key.)

But searching for the perfect shoe is an ongoing endeavor, like the pursuit ofperfect health. Through the years advertisers have given the sport a wholelist of slang words and phrases that not only are misguided, but harmfulbecause they make it seem like they know what kind of shoe you need. Itslike saying blue is for boys and pink is for girls. Even Alderman uses some ofthis industry jargon in her article: Pronators, those whose arches rollinward, for instance, may need a shoe with motion control, which may be abit more expensive than neutral shoes. Motion control and neutral shoes

are names the industry uses to help consumers buy quicker. By usingscientific terms like pronation, their clever advertising almost seems real.

A 1997 British Journal of Sports Medicine paper by Steven Robbins, PhD,described the hazards of deceptive advertising of athletic footwear. Writingabout our modern athletic shoes, Robbins stated, Deceptive advertising ofprotective devices [in shoes] may represent a public health hazard and mayhave to be eliminated presumably through regulation.

Almost all running shoe companies make some good products. Your job isfind out which ones fit best because mass-produced shoes simply cant takeinto consideration the wide range of feet. Instead, what I am suggest to try

creating a better foot.

The Timesarticle began by highlighting one runners favorite trainers: A $25pair of Champion shoes she bought at Target. This was very interesting. Notbecause people are using these shoes for endurance sports, but because thearticle even mentioned this fact. It was around 1985 that I began searchingfor the best and cheapest shoes for running. Not only were my feet unhappywith the many new overhyped and over supported running shoes that were


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heading for the unheard of $100 level, but I was seeing more injuries in mysports medicine practice as a result of this new breed of shoes. At that time,my favorite ones were the old Keds and a shoe from WalMart; both costunder $10. (Neither are available today being replaced by similar shoes).

In those days, magazines were unwilling to print shoe stories except aboutthe great features of all the new trainers and racers. That didnt stop mefrom discussing the running-shoe paradox in my lectures at triathlon expos,where I cited a variety of medical studies on how shoes can cause foot,knee, hip and back problems. To demonstrate this, I would have an athleterun across the stage or up and down the aisle in his running shoes, pointingout the abnormal heavy heel strike that the cushioned shoe sole caused.Then I would ask the volunteer to take off the shoes and run barefoot. Tothe audiences astonishment, the athletes stride transformed into abeautifully arched and light prance reminiscent of world-class runners.

The Times article referenced a recent study that said cheaper shoes causedless injuries. Finally articles on these types of studies, which have been outthere for decades, are being published in the popular press. This is greatnews for triathletes, who not only buy millions of pairs each year, but oftensearch for alternatives to poorly designed overpriced shoes.

The article also mentioned barefoot running. Ive spent more of my lifebarefoot than shod (with shoes). Thats because its the best workout for the

feet. When competing in high school and college, I would sometimes racebarefootnot just because Abebe Bikila of Ethiopia won the 1960 Olympic

marathon running barefoot, but it was natural and felt right. When I ran myfirst marathon in New York City in 1980 in one of the simple, flat, low costshoes, it coincided with a significant turning point for the shoe industrythey suddenly started making a very different shoe, not because of anyscientific research, but rather marketing strategy. Running shoes becameladen with all sorts of newfangled cushioning, thick waffle soles, shock-absorption, and rigid heel support. The advertising dollars were well spent asathletes pounced on this new more is better trend, buying shoes that, inreality, contributed to skyrocketing injuries.

Recently, triathletes have taken notice of the harm caused by built-uprunning shoes and are taking the matter in their own hands (I should sayfeet). Best-selling books like Christopher McDougals Born to Run haveinfluenced this consumer trend toward barefoot running and minimalist, low-tech footwear. A few weeks ago, Christopher visited me to gatherinformation on his new book, and to discuss his training. We took time toponder the barefoot running scene. He runs barefoot, or sometimes with


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sandals, because his feet were nearly destroyed by running shoes. InNovember hell run the New York City Marathon barefoot.

I dont suggest that everyone throw away their shoes and become barefootrunners. That too can be just as problematic as wearing the wrong kind of

shoes. If you really want to do that, make the transition slowly. But theres amore important benefit in being barefootit can help fix your feet.

Being barefoot can be an importantand therapeuticcomponent oftriathlon training. Not running without shoes, but walking in bare feet. Thiscan help muscles, tendons, ligaments and joints all can work better. Sincethe early 1980s Ive recommend athletes regularly walk barefoot to helpmaintain better foot function, and recovery from injury. This workout canbe done at home or work, or coupled with training such as walking barefootfor 15 minutes as an easy warm up before your swim session.

The Times article also highlighted the minimalist shoe trend. That wordmakes me cringe. Its an industry term created to sell more shoes. Theyreeven called barefoot shoes. Thats an oxymoron. Any shoe can interferewith what your foots inner workings. This was first discovered in the 1950swhen researchers found that muscle function was reduced when very simpleshoes were worn.

Another problem with the so-called minimalist shoes is that many are the

same over supported, thick-soled trainers and racers that have been on themarket for years, just with new colors and names.

Having treated triathletes since the sport began, its evident that shoes havecreated many hidden foot problems. Trainers and racers, along withfootwear used for work, play and social events, have resulted in manydeformed feet. Combined with a history of foot injuries, such as brokenbones, bunions and lost toenails, and surgeries, it may be difficult to find ashoe with a great fit. Take a look at the feet of your fellow triathletes nexttime youre at the beach, pool or a race and youll see what I mean.

While switching to a very flat shoe from an oversupported one, or rehabbing

your feet by being barefoot, can be a bit of a shock for the body, those withchronic foot problems need to be especially careful to make this transitionslowly.

The Vibram Five Fingers shoe has become popular. Can you just slip yourtoes into this glove-like shoe and run off? Sure, if your toes are straight.Thats what I did when first trying them onI was very impressed with thenearly barefoot feel. But when your toes are pointed all in different


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directions, sliding them comfortably into this glove of a shoe is easier saidthan done. If your toes want to go one way while the shoe is made for morenormal feet, theres a clash. It means rubbing skin on synthetic materials.That equals blisters. At least until your feet get rehabilitatedanotherexample of your feet needing time to adapt.

Whether its the Five Fingers or a flat inexpensive shoe, if you have troublewith your feet even the best shoe wont fit just right. It means you need totruly improve your feet first.

The more we understand about our feet, the better we can care for themand even fix them when their function goes astray. Our feet must last alifetime. Theyre subjected to more wear and tear than any other body part.Just walking a mile, you generate more than sixty tonsthats over 120,000poundsof stress on each foot! Fortunately, our feet are actually made tohandle such natural stress. Its only when we interfere with nature thatproblems arise. Almost all foot problems can be prevented, and those thatdo arise can most often be treated conservatively through self-care by beingbarefoot.

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