Can The Right Running Shoes Help You Avoid Injury?

There are many benefits running can have on your mental and physical well being, and if you join run clubs like The 440, it can also do wonders for your social life too. But like with any form of exercise, you also run the risk of injury. 

As we prepare ourselves for the upcoming 1440 Run on Friday 29th April 2022 – a non-stop running event hosted by the 440 Run Club, where relay teams and solo runners will compete to see who can run the most laps around the famous Bondi Promenade in 24 hours (or 1440 minutes) – we asked Western Sydney University researcher Dr Angelo Sabag to weigh in on whether our choice of running shoes can prevent common running injuries. Here is what he had to say.

“Preventing running-related injuries is a complex and ever expanding field of research. However, the latest evidence suggests that individuals wanting to start running should: 

1. Build your fitness up by doing lower impact forms of cardio such as rowing, elliptical and cycling, particularly if you are a larger individual and are worried that your weight may affect your joints when you run.

2. Avoid doing too much too quickly. Start with a manageable distance and speed and slowly progress by either increasing the total running distance or by decreasing the time it takes you to run a specific course.

3. Get to the weight room. Studies show that adding strength training into your running routine can significantly improve your running economy which has been shown to be a significant predictor of running-related injury.

4. Choose the right footwear for your feet. If you are flatfooted or have a high arch, you should see a podiatrist to assist you in determining which shoes may be best suited to your foot.”

So what exactly is the ‘right footwear’ to wear running? That all depends on your individual needs. “I very much believe in the saying ‘look good, run good’ but looks aren’t everything,” says Angelo. “More importantly, you should pick a shoe that is designed for your foot type (e.g. low or high arch, wide or narrow etc.).”

It also depends on your running circumstances. “Long distance runners put a lot of time on the pavement and as a result, having durable outsoles is crucial. As you are running for long periods of time, it is also important to make sure the uppers are breathable.  Finally, while more experienced runners may prefer minimalist running shoes, the cushioning of the shoe is especially important for novice runners,” Angelo recommends. 

Founders of The 440 Run Club shared their marathon training advice and revealed that having “a rotation of shoes is important for the feet so your feet are constantly changing and adapting”. Since marathon training happens over a period of time, having a selection of shoes that you’re comfortable running in will help prolong wear and tear. Speaking of which, Angelo suggests, “as a general rule, you should aim to replace your running shoes every 500-700 km. However, if you notice the treads are worn out, you’re feeling extra sore after your runs, or you are getting blisters – these may also indicate it’s time for a replacement.”

With this in mind, here are the top 5 running shoes our sports buyers recommend to have in your rotation.