Running shoe fitting: worthwhile or hoccum?

[Bob Kerner]

I see articles and ads discussing the importance of evaluating stride, heel strike, drop etc. when selecting trail running shoes. Some shops have you run on a treadmill; years ago I had my feet scanned to assess toe splay and arch .

Is there legit science behind this or just another method to get you to spend money?

as I mentioned I had this done years ago and got a great fit, but when I went looking for such a shop more recently people are telling me it’s not really a thing. Hoping there are some runners here who can offer experience.

[Michael B]

I am a cycling guy, and in my experience, there are people who benefit from a very specific/dialed fit, and then there are people who don’t see benefits past just a standard fit (talking bike fit here). There are analogs in the running world also. You may have a body that is sensitive to certain things, and getting a fit can help you identify these things. Running Warehouse does a basic video session for free if you go to their store, or at least they did pre-Covid; I live near them so is no big deal to get them to check things out. This is very basic – I am sure there are “fitters” for lack of a better term (that is the term used in the bike world) in the running world who go much deeper, and there is a lot of physiology study that goes into this, so I am sure it helps a lot of people. For example, my buddy feels a difference when he move his seat 1-2mm in any direction. I do not. But I am not putting in nearly as many miles as he is these days (kids…)

My question is, what extra money are you spending and for what reason? Usually people get a pair of shoes and start running, figure out that they have some issue that needs a solution, and then they go to a place that helps them figure out the problem – usually problems requiring special attention only rear their ugly head as you develop a high-mileage routine, i.e. you are running 50-75+ miles per week.

As I was saying, Running Warehouse doesn’t charge for this work, they just want to help you get a shoe that might work best for you from what they can tell. Most shoes, whether neutral/stability/whatever, all are in the same price range, so they are not getting more money out of you unless they are charging for the “fitting” service.

[W I S N E R !]

I started distance running in ~2007. Ran my first marathon in training in 2008. Ran the 2009 LA Marathon as my first “official”.

When I started, I had my gait analyzed by an “expert” at a reputable local running shoe store. They put me in “stability/motion control” shoes. And I kept running.

I soon developed chronic ITB issues, severe enough to shut down my running entirely. Nothing helped. Then the “barefoot” craze took hold (Born to Run and the likes). I figured I had nothing to lose. Ditching the “motion control” shoes and literally running barefoot (and adopting a mid/forefoot strike), I took my first pain-free runs in many, many months. The ITB issues went away quickly. I subsequently went the zero drop route and ran many more marathons, 50ks, and beyond…without injury for years.

Until now.

I have some serious Achilles issues in both legs now. Haglund’s Deformity and insertional tendinitis in both heels. I am told it is from too much stress on the Achilles for too many years.

At this point, I think the only person I trust is my podiatrist, who recommends nothing but footwear with a good heel-toe drop to reduce strain on the Achilles. He’s pretty certain years of zero drop running eventually caused this.

All a long-winded way of saying I have absolutely no idea that anyone really knows what they’re talking about regarding personal footwear choices. I have no doubt the “traditional” shoe route that was recommended caused certain problems for me. I have no doubt zero drop fixed issues but in turn caused others. Maybe it wasn’t just the shoes/stride and I could have done PT with either model and avoided certain issues. Or maybe some of us are, in fact, NOT born to run ;)

[Michael B]

Haha, many are not, indeed. I always say, the taller you are, the more you are mechanically straining your body than someone smaller, and lighter. Basic mechanics, and the material strength doesn’t scale.

Wisner, I am certain you probably suffered from over training certain muscle groups and undertrained others, in both cases. This usually happens to most endurance athletes, even those with a moderate knowledge of physiology and being cognizant of it. But it also may just be that you overstrained yourself. It happens.</p>

[Bonzo]

Or maybe some of us are, in fact, NOT born to run ;)

Ah, yes, you’re talking about me, there.  I’ve been trying to run for over a year, and I’m still terrible at it; if it can be done wrong, I do it.

That said: getting an involved fitting and having a bit of analysis done on my foot and stride did help a bit.  I got a marginal improvement in foot comfort, but there was no serious improvement in any other area.  I have, however, had other kinds of footwear made specifically to fit my feet, and that made a massive difference.

[Bob Kerner]

I am definitely not high performance but I am someone who can be more comfortable and productive with a dialed- in fit, cycling included. I’m that guy who can have plantar discomfort/ hot foot if my cleats are off a little bit. I went down the Zero drop rabbit hole when the REI shoe person had me try on some Altras because I like space for my toes. My toes are very happy but I’m starting to notice other things creep in that hadn’t in the past: my soles can be sore and heel discomfort on hills. It could be age, lack of fitness ….but I don’t want to ignore that I just might not be in the right type of shoe.

When I started searching for a store that does “fitting” I got some feedback calling into question whether it’s legit. My own experience is that I had very good luck with the shoes I bought after a fitting but then the shop went out of business when COVID showed up. I should’ve recorded the findings but I can’t say with confidence that taking them into a sporting goods store would do any good.

[W I S N E R !]

Haha, many are not, indeed. I always say, the taller you are, the more you are mechanically straining your body than someone smaller, and lighter. Basic mechanics, and the material strength doesn’t scale.

You just described it perfectly. I’m 6’2″. I was also doing obstacle course races (Super Spartan, etc.) at the time and weighed in at a scant 200# when I was running the most. Not exactly a whispy Kenyan running build. I come from Vikings and Germanic barbarians; definitely more of a pillaging build. ;)

And no doubt I had wild imbalances slowly building throughout all of this, combined with too much too fast.

Bob, given my current heel/Achilles issues, I cringe when I hear people say they have heel discomfort…don’t ignore that. I’m willing to bet money you went into Altras too fast. I also cringe a bit when I hear an REI salesman is pushing zero drop on someone. I would have done it back in the day…and regularly advocated zero drop/minimalist shoes here. Knowing what I know now, it is most definitely not for everyone.

 

 

 

 

 

 

[Dan]

Former distance runner/marathoner until my body broke down.

The “fit” they can do in a running store is pretty limited. If you’re over-pronating, all they will do is put you in a rigid shoe. If you heel strike too heavily, they put you in cushioned shoes. Hopefully they find a shoe that fits your foot. Their options are pretty limited.

Some people benefit greatly from using custom insoles in their footwear. Not just running shoes, but hiking shoes/boots and definitely ski boots. You don’t even necessarily need to get expensive orthotics. OTC heat-moldable insoles are fantastic these days. However, it’s good to get help from someone who can identify a neutral foot position. Don’t follow the directions of putting the hot insoles in your shoes and wearing them. It’s not likely to work very well.

[Author]

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