Running Gear

The gear we wear while running can have a huge impact on our performance, comfort, and consistency. The primary concern with gear is footwear, however, other equipment such as heart rate monitors, anti-chafing balm, and arm sleeves can make a difference in our running practice.

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Heart Rate Monitors

Are Wrist-Worn Activity Devices Accurate for Heart Rate Monitoring During Intense Exercise?

Research shows that wrist-worn heart rate monitors, like those in fitness trackers and smartwatches, can be inaccurate during intense exercise. These devices use optical sensors to detect blood flow, but factors like rapid arm movements, sweat, and skin tone can interfere with their accuracy. While they perform reasonably well during low-to-moderate intensity activities, their error margin increases during high-intensity efforts, where precision is most crucial for tracking performance and safety.

In contrast, chest strap heart rate monitors, which use electrocardiogram (ECG) technology, consistently deliver highly accurate readings regardless of exercise intensity. They measure electrical signals directly from the heart, making them the gold standard for heart rate monitoring during running or other vigorous activities.

Recommendation for Runners:

For accurate heart rate data, especially during interval training, tempo runs, or races, a chest strap monitor is recommended. It provides reliable insights into your training zones and ensures you're not overtraining or underperforming. Wrist-worn devices can be a useful secondary tool for convenience but shouldn’t replace a chest strap when precision matters.

Martín-Escudero, P., Cabanas, A. M., Dotor-Castilla, M. L., Galindo-Canales, M., Miguel-Tobal, F., Fernández-Pérez, C., Fuentes-Ferrer, M., & Giannetti, R. (2023). Are activity wrist-worn devices accurate for determining heart rate during intense exercise? Bioengineering, 10(2), Article 254.

New Shoe Testing

Although we can complicate running with watches, gels, HRMs, etc, the basics of running equipment are a well fitting kit, and some shoes. The following five tests are a quick kick of the tires before lacing up and going out for our first run.

Symmetry Test - This is the first step in assessing for manufacturers defects. It is crucial to be sure that you place your shoes out of the box on a flat surface and view the from behind. They should lay flat and and not lean in or out.

The Break Test - The break test is a down and dirty test that can tell you if your toes will be allowed to extend at toe off (in non-plated shoes). The “break point” of your shoes should correspond to the placement of the first MTP (metatarsal-phalangeal) joint of the foot (the big knuckle of the big toe. If this break point is located further back towards the mid-foot the mechanics of your running stride may be compromised. Be sure to look for symmetrical break points as well. Of note - the rigidity found in most plated shoes will make the break test more difficult but is possible, while performing the break test in a more minimalist shoe is likely not warranted.

Twist Test - If a shoe is bulkier (less minimal) or has a plate it will likely have less rotation than a middle of the road training. You are looking to make sure there is not twist excessively, and both shoes twist roughly the same amount.

Roll Test - This give you a better idea of how your shoe will respond under load when it hits the ground. To perform the roll test, apply a downward pressure on the heel through the heel counter. While maintaining the pressure, roll the shoe inward and outward.

The Insole Test - The Insole Test is a down and dirty screen to see if a shoe has the same shape and width as your foot. To perform this test, all you do is take the insole out of your shoe and place it on the ground. Then place your foot on the insole. If your foot is significantly wider, longer, or shorter than the insole the shoe is likely not a good fit.

Mosts of these tests are attributed to Bruce Wilk PT, OCS.

Pronation and Stability Shoes

Injuries are a big concern for runners, and there’s ongoing debate about running shoes and pronation's role in injury prevention. Recent research has challenged long-held beliefs, particularly the idea that pronation directly causes injuries. Let’s dive into two studies that offer fresh insights.

Mythbusting Running Shoes and Injuries

The study "Running Shoes and Running Injuries: Mythbusting and New Paradigms" by Nigg et al., questions old views on pronation and injury risk.

Key Findings:

Debunking Myths: Common beliefs, like highly cushioned or motion-controlled shoes preventing injuries, are oversimplified and lack strong evidence.
Preferred Movement Path: Each runner has an optimal movement path. Shoes should support your natural style rather than correct biomechanical faults.
Comfort Filter: The focus should be on comfort. I cannot repeat this enough. Shoes should fit well and feel good rather than just control pronation or offer extra cushioning. But this isn't to say that you may find a stability shoe to be the most comfortable for you. But you may not be someone with much pronation and you still may find this type of shoe to be more comfortable.

Aligning Beliefs with Evidence

The study "Running Shoes, Pronation, and Injuries: Do Beliefs Align with Evidence?" by Wolthon et al. explores whether beliefs held by shoe salespersons and physiotherapy students match current scientific understanding. This matters because as stated earlier, there is so much to be considered when selecting our running shoes that we typically revert back to whatever the salesperson recommends, but is this the best practice?

Key Findings:

Misalignment of Beliefs: Many shoe sales reps still believe excessive pronation causes injuries, despite evolving research.
Outdated Paradigms: New research shows that various factors, including training loads and running form, play a more complex role in injury risk.
Educational Gaps: There’s a need for updated training for shoe salespeople and physiotherapists to ensure advice is based on current evidence.
Comfortable and support your running style: Don’t rely solely on outdated recommendations. Pronation is natural and doesn’t necessarily require motion control shoes.

Takeaways:

Motion control shoes might be the more comfortable shoe for people who pronate “a lot” and people who don’t.
Pronation is a normal strategy for accepting and controlling forces while running and does not mean you are destined for injury.

References:

1. Nigg BM, Baltich J, Hoerzer S, Enders H. Running shoes and running injuries: mythbusting and a proposal for two new paradigms: 'preferred movement path' and 'comfort filter'. Br J Sports Med. 2015 Oct;49(20):1290-4. doi: 10.1136/bjsports-2015-095054. Epub 2015 Jul 28. PMID: 26221015.

2. Wolthon, A., Nielsen, R. O., Willy, R. W., Taylor-Haas, J. A., & Paquette, M. R. (2020). Running shoes, pronation, and injuries: do beliefs of injury risk factors among running shoe salespersons and physiotherapy students align with current aetiology frameworks?Footwear Science,12(2), 101–111. https://doi.org/10.1080/19424280.2020.1734869

Shoe Rotation

Depending on your level of training, there is a high likelihood that you should strongly consider having a shoe rotation. A shoe rotation utilizes differnt types of shoes and matches them to different types of runs.

Throughout a given training week there are likely various types of runs, such as easy runs, track sessions, tempo/threshold runs, and long runs. These various types of runs have different characteristics which may lead you to consider different types of shoes.

There is strong research [1] recommending that you use at least two different shoes during your training to help reduce injury rates. This means two totally different types of shoes such as a highly cushioned trainer for long and easy days, and a stiffer less cushioned trainer for faster paced days. There are instances when more than two shoes are appropriate for your training, such as spikes for the track, or carbon plated shoes for faster long runs.

One thing is certain, regardless of how many pairs of shoes you decide to work into your rotation, they should all be comfortable when you first put them on [2].