In 490 BC Pheidippides famously ran 42.2 kilometres from the battlefield in Marathon to Athens, delivering the news of the Athenian victory (Christensen et al., 2009). Pheidippides must not have access to his Hokas at the time so he decided to run barefoot, a decision that would ultimately lead to his collapse and death upon arrival. Had he worn a pair of modern running shoes, like the Asics Superblast 2’s, would he have survived the run? Would he have completed it faster? While we can only speculate, the question remains: Does footwear really matter when it comes to performance and injury prevention? Let’s find out.
Dipping our feet into the research – Let’s Talk Shoe Design and What It Means for You
There are many specifics of footwear that influence performance, load distribution and biomechanics (Sun et al., 2020). Key elements of shoe design such as midsole thickness, bending stiffness and heel-toe drop can affect how forces are distributed and absorbed while running. While the research on shoes preventing injury is still developing, some shoe features have been shown to improve comfort and alter load distribution which may potentially reduce the risk of injury. Let’s take a closer look at some of these shoe specifics:
- Softer Midsoles
A soft or thicker midsole can enhance cushioning and help absorb impact forces, potentially decreasing the risk of injuries related to impact. However, the cloud-like cushioning can also decrease plantar sensation and proprioception (your body’s ability to sense the position of the foot in space) – affecting balance (Sun et al., 2020).
Examples of this: Hoka, New balance fresh foam, Asics Gel – Nimbus
- Bending stiffness
Shoes with increased bending stiffness (the shoe’s resistance to bending during toe-off) can improve performance by aiding energy transfer when pushing off the ground, propelling you forward each step. This may lead to better acceleration and enhanced sprinting capabilities (Sun et al., 2020).
Examples of this: Hoka Rocket X2, Asics Metaspeed Sky +
- Heel-toe Drop
Heel-toe-drop refers to the difference in height between the heel and the toe of the shoe. A higher heel drop (10-12mm) has been thought to reduce strain on the Achilles tendon, which is particularly beneficial for those with decreased ankle mobility or in Achilles rehabilitation (Sun et al., 2020).
Examples of this: Asics Gel Nimbus, Nike Pegasus
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Picking the right shoe for the right job
Weight Training
When it comes to weightlifting, shoes are more than just about comfort – they impact balance, stability and alignment. Dr. Kelley Starrett, author of ‘Becoming a Supple Leopard” quotes “Your feet are the foundation upon which your spine is built. Setting your spine atop collapsed arches is like building a castle on sand” (Starrett & Cordoza, 2013). For lifting, you’ll want shoes that provide stability and a strong connection to the ground, however there is conflicting research as to what shoe design best allows this. So…are weightlifting shoes the best option? It depends.
Weightlifting shoes are designed with the purpose of increasing power, production and balance during cleans, jerks, snatches and squats (Fatahi et al., 2021). Their hard, incompressible soles allow for better ‘ground connection’ for improved force production. Additionally, their raised heels are also found to facilitate deeper squats similar to placing heels on a plate . Research by Fortenbaugh et al., (2010) comparing squat kinematics of participants wearing either weightlifting shoes or running shoes demonstrated that lifters wearing weightlifting shoes maintained a taller trunk posture throughout squatting which may improve form and load through your lower back (Fortenbaugh et al., 2010).
However, you may notice some lifters choosing to go barefoot or wear Converse-style shoes. Anecdotal evidence suggests that barefoot lifting can improve lower limb stability, force generation, strength of intrinsic foot and ankle musculature, ankle mobility and lower limb proprioception (Sinclair et al., 2015). Whereas, a shoe with a more cushioned midsole has been thought to disrupt the body’s natural centre of balance and create an unstable base (Sinclair et al., 2015).
Interestingly, a study by Sinclair et al., (2015) used 3D-kinematics and EMG from squatting muscles (rectus femoris, tibialis anterior, gastrocnemius, biceps femoris and erector spinae) to compare the use of running shoes and bare feet when completing a barbell back squat (Sinclair et al., 2015). The athletes with shoes had increased knee flexion, squat depth and rectus femoris activation (your quads) (Sinclair et al., 2015). Despite this, most participants preferred squatting barefoot, even with a lack of biomechanical evidence to support this (Sinclair et al., 2015).
But… weightlifting shoes feel clunky?
You’re not alone. Plenty of people find weightlifting shoes a bit much—especially if your training sessions include more than just heavy squats and Olympic lifts. When jumping, bounding, or even doing short runs or dynamic circuits, that rigid, raised heel can feel awkward and get in the way.
If that’s the case, training or CrossFit-style shoes like the Reebok Nano or Nike Metcon can be a great middle ground. They offer more lateral stability and ground feel than a typical running shoe, without the stiff, elevated heel of a traditional lifting shoe. For a lot of people, they strike a good balance between support and versatility—making them a solid all-rounder for mixed training environments.
Long Distance Running
Contrastingly, running shoes are designed with more cushioning to absorb shock and reduce the impact forces that travel through the body during repetitive strides. A study by Ryan et al., (2014), followed 99 runners who wore different types of shoes
- neutral (Nike Pegasus 28), partial minimalist (Nike Free 3.0 V2)
- full minimalist (Vibram 5-Finger Bikila) shoes during a 12 week 10km training plan (Ryan et al., 2014).
A minimalistic shoe is designed to feel you are running barefoot, with thin, flat, flexible soles that are very lightweight (Esculier et al., 2015). Throughout the study, there were 23 injuries reported. Four were reported from the neutral shoe group and 12 from the partial minimalist shoe group (Ryan et al., 2014). However, those running with a full minimalist shoe reported more shin and calf pain (Ryan et al., 2014). This was further proven in a randomised controlled trial conducted by Malisoux et al., (2020) that concluded that runners with less cushioning led to greater injury risk and bone marrow oedema in comparison to shoes with more cushioning for shock absorption (Malisoux et al., 2020) (Malisoux & Theisen, 2020). In short, minimalistic shoes provide less support and perhaps lead to a greater risk of injury. Shoes with more cushioning can help dissipate ground forces reducing strain on the joints and decreasing injury risk (Malisoux & Theisen, 2020). Runners with a low heel-to-toe drop (the difference in stack height between the heel and the toes) was shown to increase injury risk in regular runners compared to those with a larger heel-to-toe drop (Malisoux & Theisen, 2020).
Sports (They have different shoes for a reason)
Every sport has its own demands, and the shoes designed for them are tailored accordingly. Basketball shoes, for example, are designed with enhanced lateral support to accommodate frequent direction changes involved in the game. This added support helps reduce the risk of ankle sprains by limiting ankle eversion (Brizuela et al., 1997). The same principle applies to shoes for other sports such as tennis and soccer, each offering specific design features to optimise performance and reduce injury risk.
Strategies for picking a shoe:
- Identify your goals: For example, if PB’s in intervals is what you’re after, then perhaps opting for a shoe with increased bending stiffness would be beneficial. You may be after less load through your Achilles so perhaps a shoe with a 10-12mm heel drop may be a factor in your shoe decision. If you’re playing a sport seriously, investing in a sport specific shoe could be a great decision!
- Proper fit: ensure your shoes fit well to prevent annoying blisters and pressure points that could impact your performance.
- Transition gradually: If you’re switching to new shoes, allow time for your muscles and tendons to adapt to the change. Listen to your body and watch out for any new aches or pains.
The bottom line:
Your choice in footwear is much more than just a fashion statement. While shoes might not prevent all running related injuries, they do play an important role in how forces are distributed through your body, potentially improving performance and comfort. Whether you are lifting, running or rehabbing an injury, taking care of your feet can make all the difference. Don’t end up like poor Pheidippides, choose the right footwear to support your body!
Not sure what shoes are best for your training, injury history, or sport? Chat with one of our physios or coaches—we’re always happy to help you find the right fit.
References:
Brizuela, G., Llana, S., Ferrandis, R., & Garcia-Belenguer, A. (1997). The influence of basketball shoes with increased ankle support on shock attenuation and performance in running and jumping. Journal of Sports Sciences, 15(5), 505-515.
Christensen, D. L., Nielsen, T. H., & Schwartz, A. (2009). Herodotos and Hemerodromoi: Pheidippides’ Run from Athens to Sparta in 490 BC from Historical and Physiological Perspectives. Hermes, 137(2), 148-169. http://www.jstor.org/stable/40379088
Esculier, J.-F., Dubois, B., Dionne, C. E., Leblond, J., & Roy, J.-S. (2015). A consensus definition and rating scale for minimalist shoes. Journal of foot and ankle research, 8, 1-9.
Fatahi, A., Kazemi Mehr, A., & Youisefian Molla, R. (2021). The Effect of Using Ordinary and Weightlifting Shoes on Oscillation of the Center of Foot Pressure in Professional Weightlifters while Performing the Squat. Journal of Exercise and Health Science, 1(3), 65-72.
Fortenbaugh, D., Sato, K., & Hitt, J. (2010). The effects of weightlifting shoes on squat kinematics. ISBS-Conference Proceedings Archive,
Malisoux, L., Delattre, N., Urhausen, A., & Theisen, D. (2020). Shoe Cushioning Influences the Running Injury Risk According to Body Mass: A Randomized Controlled Trial Involving 848 Recreational Runners. The American Journal of Sports Medicine, 48(2), 473-480. https://doi.org/10.1177/0363546519892578
Malisoux, L., & Theisen, D. (2020). Can the “Appropriate” Footwear Prevent Injury in Leisure-Time Running? Evidence Versus Beliefs. Journal of Athletic Training, 55(12), 1215-1223. https://doi.org/10.4085/1062-6050-523-19
Ryan, M., Elashi, M., Newsham-West, R., & Taunton, J. (2014). Examining injury risk and pain perception in runners using minimalist footwear. British Journal of Sports Medicine, 48(16), 1257-1262. https://doi.org/10.1136/bjsports-2012-092061
Sinclair, J., Derek, M., Ian, B., Thomas, H. H., & and Atkins, S. (2015). The influence of different footwear on 3-D kinematics and muscle activation during the barbell back squat in males. European Journal of Sport Science, 15(7), 583-590. https://doi.org/10.1080/17461391.2014.965752
Starrett, K., & Cordoza, G. (2013). Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Victory Belt Publishing. https://books.google.com.au/books?id=siS9uAAACAAJ
Sun, X., Lam, W. K., Zhang, X., Wang, J., & Fu, W. (2020). Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance. J Sports Sci Med, 19(1), 20-37.