Running: Why High-Top Shoes Are Not Recommended for Jogging

Can I run in high tops?

While technically possible, running in high-top athletic shoes is generally not recommended due to biomechanical disadvantages and increased risk of injury compared to footwear specifically designed for running.

Understanding High-Top Footwear

High-top athletic shoes are characterized by an extended collar that rises above the ankle bone. They are primarily designed to provide lateral stability and ankle support during activities that involve quick, multi-directional movements, such as basketball, court sports, or certain forms of weightlifting. Their construction often involves a stiffer sole, more substantial upper materials, and a heavier overall profile compared to typical running shoes.

Ankle Support and Stability

The primary perceived benefit of high-tops is enhanced ankle support. While the high collar does provide a sense of external restriction, its effectiveness in preventing ankle sprains during the repetitive, sagittal-plane motion of running is debatable.

• Limited Dynamic Control: True ankle stability during running relies on the dynamic control and strength of the intrinsic and extrinsic foot and ankle musculature, not rigid external bracing.
• Restricted Mobility: The high collar can restrict the natural range of motion required for proper ankle dorsiflexion and plantarflexion during the gait cycle. This can hinder the ankle's ability to act as a natural shock absorber and propulsive lever.
• Proprioceptive Blunting: The external support might reduce proprioceptive feedback, which is the body's ability to sense its position in space. This can potentially diminish the natural protective reflexes that help prevent missteps and injuries.

Weight and Mobility Considerations

High-top shoes are typically heavier than running-specific footwear. This added weight, though seemingly minor, can increase the metabolic cost of running, leading to earlier fatigue and potentially altering running form. The design, optimized for lateral stability, often results in a less flexible sole and upper, which restricts the natural flexion and extension of the foot and ankle during the running stride. This can force compensatory movements higher up the kinetic chain, impacting the knees, hips, and lower back.

Impact Absorption and Cushioning

Running involves repetitive, high-impact forces that are absorbed primarily by the feet, ankles, knees, and hips. Running shoes are meticulously engineered with advanced cushioning technologies and specific sole geometries to attenuate these forces and provide energy return. High-top shoes, designed for different demands, often feature:

• Firmer Soles: To enhance lateral stability and ground feel for court sports.
• Less Specialized Cushioning: Not optimized for the sustained, linear impact of running, potentially leading to increased stress on joints and tissues over time.

Proprioception and Foot Mechanics

The human foot is a complex structure designed for intricate movements and sensory feedback. Running requires the foot to adapt dynamically to varied terrain and absorb shock efficiently.

• Altered Foot Strike: The stiffness and weight of high-tops can subtly alter a runner's natural foot strike pattern, potentially shifting impact points and increasing stress on specific areas of the foot or lower leg.
• Reduced Ground Feel: The robust construction can diminish the foot's ability to sense the ground, which is crucial for balance and injury prevention, particularly on uneven surfaces.

Specific Scenarios for High-Tops in Activity

While not ideal for running, high-top shoes excel in their intended uses:

• Basketball and Court Sports: Their lateral support is paramount for cutting, jumping, and quick changes in direction.
• Weightlifting: A flat, stable, and often less cushioned sole provides a solid base for heavy lifts, particularly squats and deadlifts, where ground contact and stability are prioritized over dynamic movement.
• Hiking Boots: Some heavy-duty hiking boots feature a high collar for ankle support, but these are distinct from athletic high-tops and are designed for rugged terrain, not sustained running.

Potential Risks of Running in High-Tops

Consistently running in high-top shoes can increase the risk of several common running-related injuries:

• Shin Splints (Medial Tibial Stress Syndrome): Due to altered biomechanics and increased stress on the lower leg muscles.
• Achilles Tendonitis: Restricted ankle mobility can place undue strain on the Achilles tendon.
• Plantar Fasciitis: Inadequate arch support and cushioning can exacerbate stress on the plantar fascia.
• Knee and Hip Pain: Compensatory movements from restricted ankle mobility can lead to misalignment and increased stress on proximal joints.
• Blisters and Chafing: The stiffer, heavier materials and higher collar can cause increased friction.
• Overheating: Less breathable materials can lead to excessive heat buildup and discomfort.

When to Choose Running-Specific Footwear

For optimal performance, injury prevention, and comfort during running, it is always advisable to use shoes specifically designed for the activity. Running shoes are engineered to:

• Provide Appropriate Cushioning: To absorb impact and offer energy return.
• Allow Natural Foot Movement: With flexible soles and breathable uppers.
• Be Lightweight: To minimize metabolic cost.
• Offer Targeted Support: Tailored to individual pronation needs (neutral, stability, motion control).
• Ensure Proper Fit: Critical for comfort and preventing issues like blisters or black toenails.

Making an Informed Decision

While an occasional, very short jog in high-tops might not cause immediate harm, it is unequivocally not recommended for regular training or longer distances. The design principles of high-top shoes are fundamentally at odds with the biomechanical demands of running. For anyone serious about running, investing in a pair of well-fitting, running-specific shoes is a crucial step towards optimizing performance, reducing injury risk, and ensuring a more comfortable and efficient running experience.