What makes a ‘good’ shoe?

In short, one size does not fit all. Rather than deciding if a shoe is good or bad, let’s try and think of what is going to suit you! First, let’s talk about what makes a shoe.

 

 

Heel Counter

Located at the back of the shoes, this structure typically wraps around the heel with a sturdy plastic. This feature is important for ankle stability, an easy test is to try and push it down with your thumb and if strong is suitable.

Upper

This is referring to the material which cover the foot, in runners it is the mesh. Mesh is thin and breathable for exercise but can lack durability. Leather uppers are more durable but not breathable. For waterproof runners or trail shoes consider Gortex (GTX) lined uppers.

Outsole

The outsole martial is what determines the traction and grip of a shoe with the ground. Different activities require different outsoles, for example trail runners are built with denser rubber outsoles and grooves.

Midsole

This is the main bulk of any shoe, for runners it is a shock absorbing foam for high impact with runner or sport. The type of foam and density matters, for larger people you may want to consider a thicker sole or denser foam more resistant to compression.

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Picking the right shoe…

 

Supportive vs. Neutral Runners

• Supportive shoes contain a form of medial posting in the midsole, which is a dense area of foam aiming to reduce foot pronation (rolling in).
• Supportive footwear has been shown to reduce risk of injury in runners with a pronated foot type.
• Neutral means no posting and is more suitable for those with high arch feet, as they offer more cushioning and shock absorption.

 

Shoe Comfort

• Perceived shoe comfort decreases a person’s risk of injury and can actually help improve your running economy (run harder for longer).
• The most important features for comfort are a well-fitted and lightweight shoe with a soft midsole.
• If the shoe is not comfortable for you don’t force it!

Fit

• For length, you want at least half to a full thumb from your longest toe and the end of the shoe.
• Width can be checked a few ways, firstly when in the shoe you want to make sure you are not bulging at the side and stressing the upper material. The next way to check is to take out the shoe innersole and place your foot on top of it, checking if you are coming off the sides.
• Make sure to walk around in the shoe, this can be important for heel slippage. If slipping you can trial lock lacing or a shoe with a deeper heel cup.

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Refer to our handy flowchart when considering your next shoe purchase, this will help guide your decision-making process. If you have concerns, pain or would like to explore what the right shoe is for in more depth please book in with one of our expert Podiatrists! Physiosports Brighton stocks ranges of Asics, Nike and Mizuno collections which you may trial in clinic, this is accompanied by a thorough biomechanical assessment to find the right shoe for you. For any questions or to book please do not hesitate to contact the clinic.

 

1. Menz, H.B., Bonanno, D.R. Footwear comfort: a systematic search and narrative synthesis of the literature.J Foot Ankle Res 14, 63 (2021). 

2. Nigg B, Baltich J, Hoerzer S, et al Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’ British Journal of Sports Medicine 2015;49:1290-1294.

3. Malisoux L, Chambon N, Delattre N, Gueguen N, Urhausen A, Theisen D. Injury risk in runners using standard or motion control shoes: a randomised controlled trial with participant and assessor blinding. Br J Sports Med. 2016 Apr;50(8):481-7.