Running shoes have changed a lot over the years. They breathe better, are more likely to come in various widths, and are constructed from superior materials.
Most important, there are far more shoes to choose from (racing, training, track, cross-country). There are even minimalist shoes designed to mimic barefoot running (although there’s no scientific evidence that forgoing shoes decreases injury risk). This gives you more options.
Of course, you still have to figure out which shoe will work best for younot an easy task.
There’s no single best shoe for every runner. Not only that, but it’s impossible to say that shoe ABC will eliminate injury XYZ.
Don’t expect shoes to correct an injury resulting from training error or muscular imbalance.
However, when you need new shoes (replace them every 500 to 800 km), go to a specialty store to get expert advice. As a general rule, buy less shoe rather than more shoe (unless you weigh 100 kgs or know you need the Monster Mash model).
Studies show that shoes perform best when the shoes fit best. Ask your shoe salesperson: “Why is this the best shoe for me?” If he or she can’t provide a sound answer, find another store.
INJURY PREVENTION LAWS:
3. Consider shortening your stride
5. RICE Works
7. Don’t Race Or Do Speedwork Too Often
8. Cross-Training Provides Active Rest and Recovery
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I have started training for the comrades so my training program has become more aggressive.
I now experience knee pains and sore feet after a long race. I know my shoes need to be replaced URGENTLY. However, I am afraid to go to any sports shop to buy shoes. It seems that the salesman only wants to sell the most expensive shoe and doesn’t really know what my specific running style and needs are. Please refer me to some good shops / assessors where they can advise me as to the correct shoe for my personal needs. I stay in Witbank (Mpumalanga) but am willing to go through to Johannesburg or Pretoria.
Thank you