s1/e01: Running Explained Q&A (February 26, 2021)

Shoe Types

Elisabeth Scott explains the differences between neutral, stability, and motion control running shoes, emphasizing the importance of understanding one's gait and foot mechanics. Neutral shoes allow the foot to follow its natural gait without correction, while stability and motion control shoes use stiffer materials to guide the foot and mitigate excessive pronation or supination 1. Elisabeth advises runners to have their gait assessed by professionals to choose the right shoe type, as high arches do not necessarily indicate overpronation 2.

Neutral shoes are by far the most commonly available shoes now. They're the most popular type of running shoe.

--- Elisabeth Scott

She highlights that the choice of shoe should be based on individual needs rather than assumptions about foot shape.

   

Stability Shoes

Stability and motion control shoes are designed to address severe pronation issues by using rigid materials to stabilize the foot's movement. Elisabeth Scott notes that while most runners can manage with neutral shoes, those with significant pronation may benefit from stability shoes, especially over long distances 3. She emphasizes the importance of strengthening stabilizing muscles through exercises like clamshells and leg lifts to support proper running form and prevent injuries.

If you're the type of person whose gait tends to break down as you fatigue, it can be helpful to have a shoe to kind of help guide the shift.

--- Elisabeth Scott

Elisabeth also mentions that heavier shoes, like motion control types, can lead to quicker fatigue due to their weight.

   

Blister Prevention

Blisters can be a common issue for runners, often caused by shoes that rub against the foot in problematic areas. Elisabeth Scott suggests that blisters on the heel, forefoot, or toes indicate a poor shoe fit or the need for breaking in new shoes 4. She advises against wearing cotton socks, as they retain moisture and increase friction, leading to blisters 5.

Blisters should not be a normal part of your existence for most people.

--- Elisabeth Scott

Elisabeth recommends using running-specific socks and ensuring shoes fit correctly to prevent blister formation.