Be Wary of Over-Engineered Running Shoes
By admin On March 30, 2009
Under Beginner, Chi Running, Featured Post, Running, Training, Triathlon
In the bookstore the other day, I was reading an article in the new edition of Triathlete Magazine about the hazards of over-engineered running shoes. The article, which I can’t find online anywhere, was written by Matt Fitzgerald and it discussed the trends of running injuries over the years, since running became big in the 1970s. Essentially, even with today’s “technology” in running shoes, injuries from running have not gotten any better.
One of the best and most insightful triathlon bloggers, Chuckie V, was quoted in the article and he recounted his experiences of dropping “stability” running shoes for the lightest and most comfortable trainers he could find. He proceeded to do all of his running in those shoes and his chronic running injuries disappeared. I think he mentioned that as his foot got stronger and started working the way in which it was designed, his foot actually shrank some because your arches naturally rise.
I have had similar a similar experience. When I first start running about six years ago, I was about 50 pounds overweight. Everything I read or heard said big guys are supposed to wear the biggest, beefiest motion control shoes there are. I tried these for awhile, was hurt most of the time, and lumbered through runs looking like I had a pair or bricks strapped to my feet.
Of course, I was still running incorrectly as well, so I was doubly screwed. Once I adopted the principles in Chi Running, the Pose Method, etc., and applied them to my running form, my pains and injuries were reduced after about a week of adaptation. See my article, Improve Your Running in Five Minutes, for more information on that.
It wasn’t until about six months later that I finally woke up and tried the most neutral, cushiony shoes I could find. I haven’t had any injuries since, despite me being larger than your average runner. I have also noticed that since I started wearing the minimum in footwear that I could get away with, my feet are stronger and they are indeed smaller. I used to be a 12, now I’m an 11.5.
This is where most running shoes belong!
I’m not saying you should rush right and buy some Nike Frees and start hitting the pavement. What I am suggesting is that you pay attention to how your feet hit the ground at all times when your running. Pay attention to how your feet react to the shoes you are currently wearing. Start slowly changing your form to more of a forward lean from the ankles, a quick cadence, and a mid-foot strike beneath your hips. You will more than likely find that a switch to a lighter shoe will be much more comfortable.
Once you feel like you are totally adapted, I would consider switching to a shoe with a very flat heel. Personally, because I need widths, I wear New Balance. I have the official “Chi Running” model, which was designed with the help of the book’s author, ultrarunner Danny Dreyer. Rather than having the padding on the heel, which is what you need when you are heel-striker (shame on you), these have the padding on the mid-foot. Actually, these shoes help you hit on the mid-foot, so it would help you adapt quicker to mid-foot striking.
At any rate, if you having problems with your current shoes, or if you have frequent injuries, consider trying a more cushiony, neutral shoe for some of your shorter runs and see what happens. Try doing some sprints in bare feet on a grass field to give your feet a reminder on how they are supposed to operate. Believe me, they will appreciate it!
One guy in the Triathlete Magazine article, recommended going to a reputable running shoe store, trying on several different pairs, and choosing the shoes that you feel are the absolute most comfortable . Not a bad strategy at all!
I’m friggin’ masters clydesdale now anyway. 
