Running has become a favorite activity for fitness enthusiasts across the U.S. It’s a healthy trend, but one that requires the right gear. According to a prominent podologist, the wrong choice in running shoes could be behind a surge in running-related injuries. It’s not just about comfort or support—there’s another critical factor to consider.
For years, runners have been bombarded with ads about finding the perfect shoes based on whether they pronate or supinate. While this plays a role, new research suggests a different shoe feature might be more significant for injury prevention.
The danger of running with the wrong shoes
A recent study from the University of Florida’s Sports Performance Center has identified a strong link between the thickness of a shoe’s heel and the likelihood of injuries. Contrary to popular belief, thicker heels, often marketed as offering more cushioning and protection, might harm your running posture.
Heather Vincent, the lead researcher, and her team analyzed data from over 700 runners over six years. They found that shoes with higher heel-to-toe drops made it harder for runners to sense how their feet were striking the ground. This lack of awareness was linked to higher injury rates, as runners were unable to adjust their stride effectively.
Thick-heeled shoes can confuse the natural feedback runners receive from their feet. This can lead to improper foot placement, increased impact forces, and a greater risk of developing issues like shin splints, Achilles tendonitis, or stress fractures.
On the flip side, the study found that runners who used flatter shoes tended to experience fewer injuries. These help runners feel more grounded and improve their ability to land their feet correctly, promoting better shock absorption and reducing the likelihood of injuries.
However, experts, including Dr. Vincent, caution against making an abrupt switch to minimalist or flat shoes. Your feet need to build strength, and it could take months before running in flatter shoes feels natural. A gradual approach helps your body adapt and lowers the risk of injury during the adjustment period.
What this means for your running journey
If you’re considering new running shoes, take a close look at the heel height. While thick cushioning might seem appealing, it’s essential to prioritize those with a lower heel-to-toe drop and a wider toe box. These features allow your feet to move more naturally and improve your stride efficiency.
If you’re recovering from an injury or looking to improve your form, consulting a specialist can provide valuable insights into the best footwear for your needs. The wrong shoes might affect your performance and long-term health.
Choosing the right running footwear is about more than just style or brand. As new studies reveal, thick-heeled shoes could be causing more harm than good. Switching to a flatter shoe with a gradual transition can reduce injuries and improve your overall running experience. Listen to your body and choose your next running shoes wisely for safer runs.
