2 minute read
Injury Sure you can treat yourself to a new pair. But... it’s not about the shoes.
INJURY WARM-UPS
WHAT TO WEAR In terms of injury, it doesn’t matter as much as we thought.
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WORDS: RICK PEARSON. PHOTOGRAPH: UNSPLASH/ DEVIN-AVERY
DON’T BLAME THE SHOES
A major study suggests footwear is not the cause of most running injuries.
OF ALL THE ATTEMPTS to reduce the chances of picking up a running-related injury, buying a new pair of shoes is by far the most attractive.
But a new study from Danish research group RUNSAFE suggests shoes aren’t the cause of, or solution to, most running injuries. Thanks, Denmark. Thanks so much.
The researchers looked back at 40 years of studies on running injuries and concluded “footwear does not cause injuries”. They did acknowledge that footwear is important because it “can modify the global training load a runner can tolerate before sustaining injury”, but also concluded “it is possible the role of running-shoe technology in injury prevention has been overrated”. Here are the seven key takeaways from the study (right):
ON YOUR FEET!
1Footwear can ‘modify’ runners’ training loads, so they can tolerate more kays before getting injured.
2Many runners will benefit from motion control, particularly excessive overpronators. Not sure if this applies to you? Get a gait analysis at a running shop, if you’re not in lockdown.
3Shoe age does not affect injuries. Those takkies that have been gathering dust in the cupboard since the summer of 2006? Give ’em an outing – no excuses.
4Expensive shoes don’t necessarily offer more protection than cheaper options. However, there may be performance benefits to wearing certain footwear.
5Shoes with a low heel-to-toe drop increase injury rates among everyday runners. Anything with a drop of 6mm or less should be used sparingly at first, so your muscles have time to adapt.
6Barefoot or minimalist running does not decrease injury risk. Sorry, Born to Run fans: it seems kicking off your shoes and running barefoot is not the route to an injury-free life.
7Alternating pairs of shoes does reduce injuries. Create a nice rotation of shoes: one for speedwork, one for trails, one for the long run. Maybe you do need a new pair, after all...
MOUNTAIN FALLS
YOU ARE WHAT YOU DRINK MOUNTAINFALLS.CO.ZA
MOUNTAIN FALLS
YOU ARE WHAT YOU DRINK MOUNTAINFALLS.CO.ZA
