Selecting the right running shoes can make a world of difference in your comfort and performance. Here, we break down three important factors to consider: heel-toe drop, plated vs. non-plated shoes, and open vs. closed toe boxes.
Heel-Toe Drop
The heel-toe drop refers to the height difference between the heel and toe of the shoe. It affects how your foot strikes the ground and can impact comfort and performance. Heel-toe drop can be categorized into 3 subsets: high drop, low drop, and zero drop. High drop (10mm or more) shoes are best for heel strikers or those with less ankle flexibility.They can help reduce strain on the calf muscles and Achilles tendon. Low drop (0-8mm) shoes are great for midfoot or forefoot strikers. They promote a more natural foot strike and can improve running efficiency. Zero drop (0mm) shoes are similar to barefoot running, encouraging a natural running pattern but may take some getting used to.
Plated vs. Non-Plated Shoes
Plated shoes have a stiff plate, most commonly made of ridged plastic or carbon fiber, in the midsole. They are referred to as high-energy shoes, offering more responsiveness and energy return. Non-plated shoes are more flexible and provide a more natural feel. Plated shoes are ideal for speed and performance, reducing fatigue and improving efficiency. However, non-plated shoes are more suited for longer training runs, offering flexibility and comfort, though they may not be as responsive. When purchasing shoes, it is always important to consult a salesperson to see what the recommended kilometres the shoes are suited for, as some of the popular plated shoes tend to have reduced lifespans.
Open vs. Closed Toe Boxes
The toe box is the front part of the shoe that surrounds the toes. It can affect comfort and foot health. Closed toe boxes provide more protection and structure, suitable for those needing stability. Open toe boxes offer more room for toes, preventing issues like bunions, but may sacrifice some stability. Furthermore, recent literature indicates that a wider toe box allows for more intrinsic foot muscle activation, increasing comfort as well as the incidence of injury among runners.
When choosing running shoes, consider your unique needs and preferences. Factors like heel-toe drop, plated vs. non-plated shoes, and open vs. closed toe boxes can help you find the perfect pair. Understanding these factors will help you find shoes that enhance your running experience and reduce the risk of injury.