What is the best shoe for me?

I get asked this by many athletes. The simple answer - the shoes that feel comfortable and give the right balance of support and cushioning for the training and/or race you are aiming for. Listening to your own body is key in making "fluid informed" decisions due to your own body changing + shoe model changes.

I currently have seven pairs of shoes on the go. I believe our bodies (especially our feet) thrive on a little bit of variation - within common sense parameters.  I also do periods of barefoot running on the beach to help keep my feet strong, and help with overall stability. "Grounding" also has many other health benefits.

There are three types of running foot types...

1) Overpronator - requiring a motion control shoe

2) Neutral  - requiring a stability shoe

3) Supinator - requiring a more cushioned shoe.

The foot type doesn't take into account the rest of the body. I feel COMFORT of a shoe takes priority paired with your running shoe history. You have to own the shoe purchasing decision and take advice from shoe sales people and coaches blended with your own feelings. Listening to your body is key and building up a history of self- information. This makes ongoing decisions more informed. Shoe models and types change from season to season so you can't just go on past shoe type. Always keep an open mind and TRUST your gut!

In terms of road shoes I used to run with  Asics Kayano (12mm drop) for training road runs, and I raced in those when my feet have been "niggly" and I have resisted using my racing flats. I owned a pair of Asics DS- Racers (8mm drop) that I used to race in up to marathon distance on the road but now (after listening to my body - feet) I only use racing flats up to 5-10km and for track sessions. These shoes have little support and cushioning. When I was in my 20's and early 30's I could get away with minimal type shoes for longer races but now it takes me 2-6 weeks for my feet, knees, and hips to recover from an intense road race. I could continue to race in these types of shoes as they are light and feel fine at the time but it goes against my overriding ethos - consistent, sustained training and racing that will allow me to continue running DEEP into old age. For road racing now I use the Hoka Clifton for road training (easy long runs), and the Hoka Rincon for faster run sessions. There are more shoes on the market with less drop between the heel and the forefoot - with a low drop 6mm, 4mm, or zero drop you have to graduate into them over 3-6 months especially if coming from a 12mm drop shoe. The tissue tension changes around the calf and achilles tendon need to be absorbed gradually.  They are marketed to help with run form although I think having a strong core, flexibility and mobility (control through range) around the hip, an upright stance with a forward lean from the ankle, and landing under the hip are more important than the drop in your shoes in regards to running form. 

For my trail running, I trained in the Hoka Challenger ATR which is a mid range maximalist shoe with a 8mm drop but with a fairly high heel and forefoot. I enjoy the tread,and overall stability of this shoe on the trails. I raced in the ALTRA Olympus for longer events as this shoe is built for comfort (weight at 312g M and 255g for W). It is for neutral runners and is classed as a maximalist trail shoe with a zero drop.

The most important shoes in my stable for recovery are my old Aasics Kayano's that have been washed and don't go outside. These shoes are my slippers and I put them on after a long run when at home, or a key session to allow my feet to recover quicker. Having a pair of old shoes for slippers is an excellent way to offload the arch if you feel niggles in the plantar fascia area. I also use the spikey ball to self massage the feet. 

The take home message when deciding to buy a shoe - Go for COMFORT, and get a shoe fit for your needs. Do your own research. If you want to discuss anything further please get in touch.

Brad Dixon is a sports physio, coach, and wellness evangelist based at EVERFIT Physio & Coaching. His passion is promoting enhancing daily habits that nudge people towards potential and save the planet. His book ‘Holistic Human’ is available here - https://everfit.co.nz/Store/Category/Book . The power is in our daily habits! Connect with Brad at www.everfit.co.nz, Facebook, Strava, Instagram (@everfitcoach), and YOU TUBE https://youtube.com/c/EverFITcoach