You probably lace up your sneakers before a run without giving much thought to the shoe itself. You may have been fitted for your shoes at a sporting goods store, enjoyed the new leather smell for a few days and then forgotten about them until they start to become worn and need to be replaced. Though you might not think much about it, the history and science behind your reliable footwear is extensive.
History
High-tech running shoes did not appear on the athletic scene until the 1970s, but in 1961 the movie "Flubber" foreshadowed the use of gel in the sole of a shoe to enhance performance. During the 1970s, sneaker companies that had previously been driven by designs for fashion and comfort began hiring podiatrists to develop technologies that would reduce injury and better the performance of athletes. At the 1972 U.S. Olympic marathon trials, sports announcer Phil Knight proclaimed that four of the seven top finishers wore Nikes during the race, creating a surge of popularity for the brand.
Significance
Injuries associated with running can often be traced back to your footwear. Biomechanically, feet have a lot of diversity. People's longitudinal arches differ in length and shape, causing runners to strike the ground in different ways. Repeated striking in a way that stresses the foot or other parts of the body can lead to injuries. Running shoes are designed to help correct imbalances and improve stride, reducing the chance for damage.
Types
Buy the correct type of running shoe for the shape of your arch. If your feet are flat or your arch is low, ask your retailer for a motion control shoe. Motion control shoes are firm in the midsole to prevent over-pronation, or rolling to the inside of your foot. A stability shoe with more flexibility and cushion is appropriate for a medium arched foot, because only mild over-pronation that needs slight correction is common among this group of runners. If your arches are high and you do not roll on your landing, a neutral running shoe that provides cushioning for comfort is sufficient.
Minimalist shoes, used to protect your feet during "barefoot" running also come in several different styles. If you are an experienced minimalist runner, you can try a shoe that simply protects your feet from elements on the road. If you are a beginner with over-pronation issues, try a minimalist shoe with some support while you transition to this style of running.
Considerations
Purchasing the correct style of running shoe is not helpful if the fit is poor. Have both of your feet measured by a fitting specialist. Stand up when trying on running shoes so your feet are fully supporting your weight, because your feet are slightly larger when you are standing up. It is not unusual to need running shoes at least a half size larger than your street shoes. Have your feet measured at least once per year to make sure your shoe is still the most effective choice for your foot type.
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