The wrong running shoe may be why you can’t shake that nagging injury

A study examining running injuries is highlighting the double-edge sword of being consistent in training.

While consistency is often referenced as the one training element that trumps all others in terms of improved performance, in the context of running mechanics it can also increase your risk of injury.

It’s not the frequency of your runs that is the underlying issue. Consistently executing programmed runs for the week is still a winning strategy. The problem around consistency arises when you are repeatedly running with bad form. Making the same gait error repeatably will lead you down the wrong path. Wearing the wrong shoes on top of that may get you there even quicker.

The study, published in the Frontiers in Sports and Active Living journal analyzed the foot strike pattern of 710 runners across different backgrounds. The group was first divided based on being a self-reported heel striker, mid or forefoot striker, or not knowing how their feet were hitting the ground.

Why heel-to-toe drop matters

Researchers reviewed each runner’s gait using slow-motion technology. Alongside the gait analysis data they reviewed injury history. The study revealed that runners who reported they didn’t know what their foot strike pattern was were more likely to develop a running injury.

The significance of not knowing one’s striking pattern leads to improper decisions around heel-to-toe drop considerations when choosing a shoe. The higher the drop and heavier the shoe the less body awareness one experiences while running. This lack of awareness is affectively hiding poor form and leading to the constant repetition of a poor gait causing injury.

Changing shoe styles was also associated with increased injury risk. If a runner is switching up the heel-to-toe drop they could be moving from a good situation to a bad one, or vice versa. Getting in the right shoe and staying in it is another kind of consistency that pays off here.

Generally, less drop and a lighter shoe will allow one to feel the ground better, creating more body awareness. This allows the runner to feel the landing, loading and toe off better with minimal drop and a lighter shoe. A more dramatic drop and a heavy foot shifts the body’s weight and dulls the senses.

Know before you go is the best way forward

A low or no drop shoe may not be the answer either. The essence of the data ties back into the idea of knowing what your foot strike pattern is and buying a shoe a drop and weight that is optimal for the individual. How the heel-to-toe drop shifts weight forward should be a consideration when trying out different brands. A more even distribution of weight from a less dramatic drop can reduce load on specific joints.

A mild drop shoe is considered to be in the range of 4-6mm. It may be worth trying a shoe in this range and avoiding models that are clunky or heavy and interfere with the foot’s natural feel for the ground. Any change in shoe should be introduced gradually to allow the body to slowly and safely adapt.

It is always advisable to seek out expertise to provide feedback on your gait so you can make the right shoe choice, and stick with it.