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Are low profile running shoes better?
“It depends on what kind of runner you are,” says running coach Nicola Cowee. “If you’re trying to shave time off your personal best, you might spend more on a lighter or more responsive shoe. But if you’re a beginner, comfort is key.”
If you train in a gym and run no more than a couple of times per week, sports scientist Emma Kirk-Odunubi recommends a lower-profile shoe so you’re “a bit closer to the ground with a bit more stability.” For more regular runners covering longer distances, a shoe with a higher ‘drop’ is preferable.
“The drop is the difference in the height of the cushioning between the back of the shoe and the front of the shoe,” Emma says. “An eight to ten millimetre drop is the sweet spot, but if you’re a more advanced runner you might go a little lower.”
What is the best kind of cushioning?
So, what exactly is the “right” type of cushioning? For most runners, the best shoe is soft, but not too soft, and springy – but not too springy.
“I use the analogy of a trampoline versus a pillow,” says Kirk-Odunubi. “Pillows are comfortable. But imagine trying to run over them – it’s going to be quite unstable. Then think about trampolines. Again, pretty comfortable to run over, but you’re going to spring up and down quite aggressively. I would say where 80 to 90 per cent of people want to sit is in the middle of that continuum.
“Yes, you want cushioning that’s plush and comfortable, but you also want it to be responsive and take back the energy you’re putting into the ground with each stride.”
How should running shoes fit?
For sizing, the usual advice is go one size up from your usual, but Kirk-Odunubi uses a literal rule of thumb: “When you’re standing up in your running shoe with your heel right towards the back, you want to have about a thumb’s width between your foot and the end of the shoe. If you’re running long distance and that gap is too small, you might lose a toenail.”
