Top 8 Running Shoe Myths

As you may be heading out to purchase running shoes for the upcoming running season, I thought I would try to bust the following myths about running shoes and their ability to reduce injury.

1. Bigger people should wear bigger, bulkier shoes. Individuals with a higher BMI (body mass index) are more susceptible to injury regardless of what level of cushioning is in their shoe. 
2. A shoe’s cushioning decreases the shock to the runner’s body. There are many studies that show that the cushioning in modern shoes does not decrease the stress on the bones; and in some studies it has been shown to increase it, possibly due to the significant changes they cause in the running gait. The one place that shoes can reduce stress is in the foot, so if you have foot injuries, the choice of running shoe may help.
3. Cushioning shoes decrease injury. A very recent study  shows that there is no correlation with the type of cushioning in a shoe and injury prevalence.
4. Minimalist shoes decrease injury. See above and below!
5. Minimalist shoes will increase the strength of the intrinsic muscles of the foot. Look up any information on the Vibram 5 finger law suit to see where that claim got them!
6. Rigid or motion control running shoes can correct “abnormal” biomechanics. Biomechanical studies show that medial support used to “correct” pronation does not actually reduce the amount of pronation from barefoot running… it only corrects the pronation inherently CAUSED by the cushioning of the running shoe itself!! 
7. Getting your running shoe “fit” at a running shoe store will reduce injuries. One study suggests that doing so is just “not evidence based”
8. Paying more for running shoes means you have better shoes. The huge running shoe industry is constantly trying to tell us that their model superior to their competitor’s or even their last year’s model, but there is just no scientific evidence to back it up.

In summary most evidence suggests that the running shoe you select has no impact on injury incidence. However, keep in mind the most recent study is a prospective study, lumping all injuries together, so running shoe selection may have an effect on your specific injury or your body. So pick a shoe YOU are comfortable with in fit, cost and appearance!!!  

Photos courtesy of Google Images.