A recent investigation reveals that women’s running shoes may be limiting their athletic potential.
Published in BMJ Open Sports & Exercise Medicine, the research indicates a “significant gap in running shoe design” that overlooks women’s anatomical differences.
“Most so-called women’s running shoes are not genuinely designed for women,” asserts the study’s lead author, Dr. Chris Napier, an Assistant Professor of Biomedical Physiology and Kinesiology at Simon Fraser University in British Columbia, Canada, as noted in BBC Science Focus.
“We typically base our models on men’s feet, merely scaling them down and changing the color, a method often described as the ‘shrink and pink’ approach.”
However, Napier emphasized that this method does not “account for the real anatomical distinctions between male and female feet or the way women run.”
Consequently, women’s running shoes may not fit well, potentially hampering performance.
In this study, researchers gathered 21 women to discuss their preferences for running shoes and how their needs might evolve over their lifetimes.
The participants ranged in age from 20 to 70 and had between 6 and 58 years of running experience. Eleven individuals ran recreationally, averaging 30 km (19 miles) weekly, while 10 were competitive runners, averaging 45 km (28 miles) weekly.
Most women expressed a desire for shoes with a broader toe box, a narrower heel, and additional cushioning. Napier noted that this aligns with the general differences in foot shape between men and women.
“Women have distinct lower extremity anatomy, such as wider pelvises and shorter legs relative to body size. This influences running mechanics and the forces exerted on the legs,” says Napier.
Among the participants, mothers reported needing larger shoe sizes, wider fits, and more cushioning and support during and post-pregnancy.
Male and female runners have different shoe needs due to their diverse anatomy, preferences, and life stages – Credit: Alvaro Medina Jurado via Getty
This study is small and qualitative; participants were recruited via posters in stores in Vancouver, Canada, meaning findings may not be universally applicable.
Still, Napier hopes that the research will resonate with female runners.
“During our focus groups, many participants experienced an ‘aha’ moment when they realized their shoe issues were not isolated but a common experience among female runners,” he stated.
Napier also expressed hope that the study acts as a “wake-up call” for the footwear industry.
Footwear manufacturers have invested billions in developing running shoes that prevent injuries, enhance comfort, and improve performance.
Most running shoes are molded to a foot-shaped template based on male anatomy, which is then used across their products.
As a result, “a significant portion of the running community is essentially using shoes that are not intended for them,” Napier explained.
The fitness technology scene is thriving like never before, offering numerous ways to monitor and analyze every run, ride, or workout session. From high-tech carbon-plated running shoes to innovative foam floats for the pool, the latest wave of fitness gear aims to help you break records, win races, and enhance your athletic performance.
Not all devices, wearables, or training tools align with your fitness goals, so it’s crucial to know where to invest your hard-earned money. To sift through marketing hype, I consulted various sports experts to pinpoint technologies that truly make a difference. Surprisingly, the most effective options aren’t always the latest or most expensive models—some are quite simple.
Transitioning to clipless pedals enhances your cycling by allowing more efficient circular movements instead of a rigid push-down motion. This also secures your feet in place for greater comfort during long rides, minimizing chain issues when dismounting.
For an accessible entry into clipless pedals, consider mountain bike pedals, which work on both sides, making entry and exit easier than road bike pedals that only clip in from one side. These pedals often come with simple, removable shoe cleats for easy walking.
Rock Rider Mountain Bike Shoes
£79.99 at Decathlon
Shimano Clipless Cycling Pedal
£27.99 at Halfords£28.62 on Amazon
Turbo Trainer and Third-Party Training Software
For beginners, a turbo trainer can transform your bike into an effective indoor training tool. Advancements in technology have made these trainers more user-friendly. Hales notes, “The main advantage of a turbo trainer is environmental control, eliminating distractions from traffic or road conditions, allowing you to focus on your specific training sessions.”
Today, turbo trainers come equipped with engaging software like Zwift or Rouvy, making indoor training more exciting than ever before.
A GPS watch is invaluable for runners, offering the ability to record distance and speed while tracking progress. This functionality serves as great motivation.
Following a training plan becomes easier, guiding when to increase pace or slow down. The data collected allows for assessment of the runner’s efforts.
Choose a reliable running watch; the Apple Watch is sleek but may lack in data accuracy. The Garmin Forerunner series is known for its dependability.
Garmin Forerunner 165 Music
£249 at John Lewis£289.99 on Garmin
Garmin Forerunner 570
£459.99 on Garmin£459.99 at Runners
Carbon Running Shoes
Shoes featuring carbon plates enhance running efficiency. Research indicates that each step in these shoes requires less oxygen compared to traditional options, as they function like springs, providing significant propulsion.
Evidence shows they can benefit runners across skill levels, not just elite athletes (supported by both scientific findings and anecdotal evidence from marathon finish times).
It’s important to try various models for comfort. High-performing options include Nike AlphaFly and Vaporfly, ASICS METASPEED, and Saucony Endorphin Pro, with some models proving more durable than others. Generally, Nike models are rated for a lifespan of 100-200 miles, influenced by running conditions and individual forces.
The latest PUMA Fast-R Nitro Elite3 has also shown outstanding performance in recent studies, though it’s crucial to familiarize yourself with race-day shoes during training sessions to maintain their efficacy. Balance usage with other shoes to ensure they’re in top condition for race days.
For those new to fitness, pace is all that matters at first. Yet as you aim for greater performance, understanding your heart rate becomes crucial in gauging your exertion. Many factors influence pace, including terrain and footwear.
It’s common for runners to overestimate their exertion level; knowing your heart rate can help you find the right training zones. This data can then inform your workouts, ensuring you’re not pushing too hard on easy days.
Although GPS watches have improved, they may still provide unreliable heart rate readings while running. Hence, a strap-based monitor can offer better accuracy. Arm-based monitors, such as those from Coros, can be particularly effective for women, as they can be less cumbersome than chest straps.
Most adults haven’t swum competitively from a young age. Using equipment like a pull buoy can help these “newer swimmers” achieve better body position and feel for the water.
A pull buoy is positioned between the thighs to elevate the body into a neutral position in the water, mitigating the need for kicking. Without it, many may find their hips sinking, making proper stroke initiation difficult.
Not all pull buoys are created equal; their size and buoyancy vary greatly. Many believe that using a pull buoy is akin to cheating, but in reality, it simplifies swimming. Without it, the struggle intensifies and can lead to fatigue, which is why less frequent swimmers may not cover much distance.
Toy Buoy 4
£17.99 at Sports Shoes
Smart Goggles
I tend to prefer traditional methods at the pool, but smart goggles have significantly improved swimming experiences. They automatically track your time and laps, eliminating the need to touch any buttons.
Additionally, these goggles can help analyze your body position in real time, providing feedback on head positioning and breathing, which can enhance swim performance.
For years, tennis lagged in tech adoption, but this is changing with tools like SwingVision, which brings smart analytics to your device, offering real-time shot tracking, line calls, and match stats.
SwingVision provides a free tier for two hours of recorded analysis monthly, making it user-friendly and accessible without any permanent infrastructure.
Running shoes propel you forward, but wearing them in the gym can hinder movement patterns. For example, during squats, executing the movement with your toes leads is crucial.
For functional training, Nike Free MetCon is highly recommended for its durability and adaptive exercise patterns. It promotes natural foot movement, providing stability during agility exercises and landings.
Nike Free MetCon 6 (Men)
£99.99 at Sports Direct£119.99 at Nike
Nike Free MetCon 6 (Women)
£71.99 at Nike£119.99 at ASOS
Lifting Belt
Hybrid training can often lead to muscle strain if you lift following a long run. It’s advisable to utilize a belt when lifting heavy to support your back and engage your glutes and hamstrings effectively.
While manual massages may be more effective, using a massage gun pre, during, or post-workout can have benefits. The rapid vibrations assist in tapping massage techniques to stimulate the nervous system and relieve tension in muscle groups.
Massage guns are excellent for targeting specific muscle areas but aren’t a substitute for comprehensive coverage. It’s difficult to treat areas like the traps effectively without help. However, they can be useful tools.
Theragun Mini Massage Gun
£199 at Therabody£199 at Argos
Hyper Volt 2 Massage Gun
£199 at Hyperice£199 on Amazon
Check out our guide on the best massage guns and essential Pilates kits for more insights.
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