Running myths and realities – Which shoes to wear for running?

Running is a sport that is visibly increasing in popularity. The simplicity of this sport and its health benefits fuel the motivation to put on your shoes and go for a run.
Unfortunately, as with many things, a huge number of myths related to running circulate through word of mouth and personal anecdotes. In this series of blog articles, we're setting the record straight by demystifying some key aspects of running.

What shoes should you wear for running?

• For most runners, the following criteria should guide shoe selection:
  
  • The most important criterion is comfort.
  • A minimalist index of at least 60-70% (to understand the minimalist index: https://lacliniqueducoureur.com/indice-minimaliste/ )
  • No support technology such as anti-pronation.
  • Be lightweight and flexible.
  • Respect the natural shape of the foot without compressing the toes.

Here are also some elements to consider:

• The price of the shoe is in no way correlated with quality, comfort, or injury prevention.
• If you are not injured and do not want to improve your performance, do NOT change anything!
• If you are starting to run, you should get shoes with a minimalist index of at least 60-70% and carefully manage your progression with these shoes.
• If you decide to switch to more minimalist shoes, you should do so gradually to avoid injuries. For every 10-20% increase in the minimalist index, you should allow about a month for adaptation. So, if you go from 30% to 100%, this should be done over about 7 months. This is also true when going from 90% to 20%.
• The more you wear heavily cushioned shoes, the more likely you are to run with long strides (large steps) and strike the ground violently with your heel. These two behaviors increase the rate of impact force on the ground, which is correlated with injuries.

To learn more

You can listen to the podcast "Parle-moi de santé" produced by one of our physiotherapists, Alexis Gougeon. Episode #1 discusses running.

Episode #1: Discusses prevention and treatment of running injuries.

Find the episode on YouTube:

Click below to listen to episodes on podcast platforms:

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Sources

• Kulmala JP (2018). Running in highly cushioned shoes increases leg stiffness and amplifies impact loading. Scientific reports.
• Clinghan R (2008). Do you get value for money when you buy an expensive pair of running shoes?. British Journal of Sports Medicine.

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