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Why More Cushioning in Running Shoes Does Not Reduce Injuries

Adam Hodges | May 14, 2013

Impact forces generated while running are thought to be a leading cause of overuse injuries among runners. So to reduce injuries, it is therefore desirable to reduce impact forces.

Yet, as I discussed in length in my previous article, “Rethink Traditional Assumptions When Choosing Running Shoes,” the traditional way this issue has been approached by the running shoe industry is to construct shoes with excess cushioning in an elevated heel with the assumption that more cushioning would lead to less impact forces.

We all know what happens when we assume things. Here is how this traditional assumption stacks up against empirical research.

Assumption: Impact forces can be reduced with more cushioning in running shoes.

Evidence: “The common assumption that the hardness of the midsole can be used to reduce external impact forces (‘cushioning’) is not correct” (Nigg et al. 1987, p. 957).

In fact, rather than attenuating impact forces, excess cushioning in running shoes can even have the opposite effect. The more cushioning, the harder the foot tends to land.

proprioceptionIn addition, excess cushioning in an elevated heel inhibits the foot’s proprioception. Less proprioception means less joint stability and a reduced ability for the foot to actively attenuate the impact forces.

No matter how much cushioning is placed in the shoe, it cannot make up for the work required of the foot. Ultimately, a strong foot with good neuromuscular control does a much better job of dealing with impact forces while running than excess cushioning packed in an elevated heel.

To gain joint stability and a more effective running gait, work to develop proprioception in your feet (e.g. with balance drills on firm surfaces or on a rocker board) and gradually move toward shoes that minimize the amount of material underneath.

For more guidelines on choosing running shoes, see the “Running Shoe Buying Guide.” To learn more about the science behind proper running footwear, read “Rethink Traditional Assumptions When Choosing Running Shoes.”


Reference

Nigg, B.M., H. A. Bahlsen, S. M. Luethi, and S. Stokes. 1987. “The Influence of Running Velocity and Midsole Hardness on External Impact Forces in Heel-Toe Running.” Journal of Biomechanics 20(10):  951-959.

Related:

Rethink Traditional Assumptions When Choosing Running Shoes Running Shoe Buying Guide feetHow to Choose Running Shoes to Avoid Modern Day Foot Binding Basic Running Gear Every Runner Should Own Reconnect with Your Most Important Running Muscles

Filed Under: Gear Reviews, Training Tips Tagged With: Run

About Adam Hodges

Adam Hodges, PhD, is a trail runner, mountain endurance athlete, and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

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