Wearing running shoes is almost second nature for joggers worldwide, whether they prefer sleek spikes or minimalistic barefoot running styles. While shoes are intended to protect the feet and enhance performance, a new study from the University of Florida suggests that some designs may inadvertently increase the risk of injury.
The research, one of the largest and most detailed studies of its kind, found that runners wearing shoes with thicker heels often struggled to accurately sense how their feet landed during each stride. This lack of awareness could contribute to higher injury rates. In contrast, flatter shoes, which encourage better ground sensation, were linked to fewer injuries and are seen as a safer option for many runners.
Dr. Heather Vincent, lead author of the study and director of the UF Health Sports Performance Center, emphasizes the importance of gradual adaptation when transitioning to new footwear or altering foot strike patterns. “I had to teach myself to move away from high-heeled running shoes to something with moderate cushioning and focus on strengthening my feet,” she said. “It’s a process that can take up to six months to feel natural.”
Key Findings
The research team analyzed data from over 700 runners across six years, gathering information on shoe types, injury history, and running gait through specialized treadmills and motion capture technology.
After accounting for factors like age, weight, running volume, and competitiveness, the study revealed a strong link between thicker-heeled shoes and gait confusion—where runners could not clearly detect whether they were landing on their midfoot, forefoot, or heel. This confusion was significantly associated with higher injury rates.
“The shoe acts as a barrier between the foot and the ground,” Vincent explained. “Features like a large heel-to-toe drop can make it harder for runners to sense their foot strike, which complicates efforts to retrain gait or assess injury risk.”
Best Practices for Safer Running
The study’s findings suggest that shoes with a lower heel-to-toe drop, a lighter build, and a wider toe box are better at allowing runners to detect their foot strike, reducing the likelihood of injuries. However, transitioning to such footwear requires patience and proper technique to avoid new risks.
Runners looking to improve their form and minimize injuries should consider gradual changes in footwear, strengthening their feet, and consulting experts to tailor their training. As Vincent puts it, “Understanding how you strike the ground and choosing the right shoe can make all the difference in staying injury-free.”
This groundbreaking research provides a clearer picture of the relationship between running shoes, foot strike patterns, and injuries, offering valuable insights for both amateur joggers and seasoned athletes.
