This blog will go through the reasons why you need different shoes for different workouts and how to plan this into your training and races. I have many shoes - I know it could be costly but then investing in the right shoes for the right activity is very important. Having the right shoe will not only help you get the most out of the session but of course it will help keep injuries away. My shoe rack is filled with trainers from gym shoes to running shoes. Your feet need a combination of cushioning and stability when you run to help you avoid injury.
Deciding what shoe to have and what shoes to use in workout is very important. Making sure the shoe is right for your work out is crucial for many types of reasons. The wrong shoe type for the wrong workout can cause problems and injuries, so when deciding what to use or buy it is also important you invest some time choosing what you need and not just jumping into a getting something because the shoe looks flashy.
It's important you get your gait checked out from a reliable establishment -not just somewhere that wants to sell you anything. Running in the wrong shoes can injure you and keep you out for a long time. Just a few miles in the wrong shoes can be a disaster and the same goes for wearing shoes that are too worn; this has the same effect. A big mistake people make is they wait until they get holes in the upper shoe before changing them - well what about the sole? The sole could be worn which means it needs replacing. Just because your last pair lasted for years or thousands of miles, it doesn’t mean the others will and it's likely they were worn well before that. I always check my shoes after every run to see how worn they are. This allows me to monitor the wear and then replace them when needed. I find having a spare pair in hand ready to go is the way forward too, otherwise you will be put off changing shoes.
A big mistake people make when they use new shoes is that they jump straight into them and run long miles without wearing them in. This is a big no - with any new shoe you need to break them in because if you don’t you will get injured. Your feet need to mould to the shoe; my tip on this is just to wear them in walking around the house for a few days and do some very short runs before you take them on more mileage. Anyway on to the different shoes for different sessions.
There are three different types of shoes to help you decide and take in:
· Maximum support running shoes
· Structured cushioning / stability shoes
· Neutral shoes
Maximum support: The most supportive type of shoe to help with a runner who pronates. ASICS state this trainer "includes features like medial posts (ASICS DUOMAX™), which are higher density materials on the inner side of the midsole to stop it from collapsing as the heel everts onto it. Maximum support running shoes also tend to have a carbon rubber outer sole for durability and are built on a straight last (mould), which offers maximum ground contact and stability."
Structured cushioning / stability shoes: They are not as heavy as maximum support trainers but still offer good support and is the most popular choice of shoe for runners.
Neutral shoes: These shoes are normally lighter and more control over your foot movement and therefore able to run faster with little support.
Strength training - well that’s no brainer you would need to have shoes with a little stability so when lifting weights you have that grip and helps protect your feet from straining. But for me the most important area is my running shoes as I spend a lot of time running I need to get these shoes right. Firstly I mentioned above that you should get your gait analysed which can be done in a shop, but its important it’s from someone that knows what they are doing such as a running coach. From doing this you will be able to find if you need stability or not. This is important as it’s not easy to find out what type of runner you are without someone checking for you. For example, you might over pronate so you would have to get the right shoe for your running style. Once you know what kind of runner you are such as a neutral then you have to decide what shoes you want. The mistake people make is having one shoe for everything as mentioned before so you need to look at ideally two pairs.
I am a neutral runner and this type of shoe is where you get the most choices, well that’s what I find. I have lots of running shoes so I will have light weight shoes for speed sessions and races. The reason I run with this type is purely because my feet need to be used to this type of shoe as I race in them and of course never try something on race day that you haven’t before as that has disaster written all over it. So my go to shoes for speed sessions and running races have been the ASICS Roadhawks as they are light, provide comfort and have a little bit of cushioning. I would use them up to 10k, however for Triathlon races I use the ASICS Noosa Tri’s purely because they are a racing shoe and are easy to get on during a race because of the laces and the tongue. If I was to run a marathon I would go with more comfort. However with the carbon shoe war with companies trying to get the fastest shoe out I would race with the ASICS Metaracer. Purely because it is super light and a racing shoe. Not to mention it is designed to make you run faster because of the carbon plate but also the energy saving it gives you. So for me it’s all about having a lightweight running shoe that is designed to be fast when doing races and speed work. Now if I was to run with racing shoes for longer distances I would get injured and my legs would be in bits.
That brings me on to the second pair of shoes you should own and that is a long run shoe. A long run shoe normally weighs more than racing shoes and is more comfortable than racing shoes. For longer runs, which is where I spend more time doing my runs than speed work, it’s important that you look after your feet. As a result some stability, cushioning and comfort is what I am after for a long run shoe. It makes sense to look after your feet after pounding them, so having a more comfy shoe with stability is a must purely because you will be doing high mileage. I always look for a more robust shoe that is going to last high mileage and allow my feet to be comfortable on the run. I run with the ASICS DynaFltyes as they are perfect for me in long runs. I wouldn’t run regularly in long runs with racing shoes as I personally want to maintain comfort and look after my feet.
The two types of shoes I mentioned above are for road runners but what if you want to train off road or even race? Well you need to cover yourself again in this area. It all depends on the terrain - whether it is trail or all grass? Trail shoes provide great grip and are an all-round shoe to use on trail runs and races. They are heavy, tend to have a lot of cushioning to help feet, grip for the mud and a very strong solid robust shoe. Basically in a nutshell trail trainers are designed exactly for what is in the name and the purpose of the shoe. If you run trails without the right footwear such as a normal pair of running shoes, you will slip all over the place and won’t have grip and you are likely to get injured plus the shoe will be ruined, don’t make that mistake I did. You can use these on races but if you are racing cross country mainly in mud then you might want to look a cross country spikes which are different to track running spikes. Don’t make the mistake in using those in cross country as they are not designed for that and you will get injured. Cross country spike shoes offer better grip than trail shoes and are super lightweight and therefore I always find I can run cross country races faster in spikes then trails, but be aware you spend a lot of time on your toes which can give you stiff calf’s if you’re not used to running like this.
It is important you find the right shoe that works for you and your style. I would always recommend researching into shoes before you buy a new pair. Running shoes are a personal thing and just because your friend does well in a particular model, it doesn’t mean that it will work for you. Make sure you don’t wait for the shoes to go dead, you want to prevent injuries. This is is a small guide on the right shoes for the right type of running and hopefully you find this helpful to assist you in your decision when choosing what shoes to have in your collection.
written by
Yiannis Christodoulou
NHS Performance analyst from Canterbury
Age group: 40-44
Club: Canterbury Harriers, Ashford Triathlon Club, GB Age group team, Age group 2017 Aquathlon team captain
Coach: My self in running Level 2 coach in running fitness, Craig Coggle Strength coach, John Wood Swimming coach