Running Shoes: Why High-Tops Are Not Recommended for Most Runners

Are High Tops Good to Run In?

Generally, high-top shoes are not recommended for running due to their restrictive nature, which impedes the natural biomechanics of the ankle and foot during the gait cycle, potentially compromising efficiency and increasing injury risk.

Understanding High-Top Footwear

High-top shoes are characterized by an upper that extends above the ankle bone, often designed with additional padding and lacing that provides a snug fit around the ankle joint. Historically, this design was popularized in sports like basketball, where sudden lateral movements, jumps, and landings necessitate significant ankle stability and protection against sprains. Their primary function is to limit excessive ankle inversion and eversion, providing a sense of security and support. While effective for specific athletic demands, their design principles often conflict with the dynamic requirements of running.

The Biomechanics of Running

Running is a complex, repetitive, and high-impact activity that demands precise coordination and a full range of motion from the lower kinetic chain. During the running gait cycle, the ankle and foot undergo a sophisticated series of movements:

• Foot Strike: The foot makes initial contact with the ground, absorbing impact forces that can be 2-3 times body weight.
• Pronation and Supination: The foot naturally pronates (flattens and rolls inward) to absorb shock and adapt to uneven terrain, then supinates (becomes more rigid and rolls outward) to provide a stable lever for propulsion.
• Dorsiflexion and Plantarflexion: The ankle joint cycles rapidly through dorsiflexion (toes moving towards the shin) during the swing phase and initial contact, and plantarflexion (toes pointing away from the shin) during push-off. This range of motion is crucial for efficient energy transfer and propulsion.
• Propulsion: The ankle acts as a powerful lever, leveraging the calf muscles to push off the ground, generating forward momentum.

Optimal running performance relies on the foot and ankle's ability to move freely and naturally through these planes, adapting to forces and terrains while efficiently translating muscle power into forward motion.

Why High Tops Are Generally Not Recommended for Running

The design characteristics of high-top shoes are largely antithetical to the biomechanical demands of running:

• Restricted Ankle Mobility: The defining feature of high-tops is their ankle support. While beneficial for lateral stability, this support significantly restricts the natural dorsiflexion and plantarflexion required during the running gait. Limiting this natural range of motion can:
  • Compromise Efficiency: Force the body to compensate higher up the kinetic chain (knees, hips, lower back), leading to less efficient movement patterns.
  • Alter Gait Mechanics: Disrupt the natural flow of the foot strike and toe-off, potentially leading to an unnatural stride.
  • Increase Stress on Other Joints: The energy and movement that would normally be absorbed or facilitated by the ankle's natural motion are transferred to other joints, increasing their stress.
• Increased Weight: High-top shoes typically contain more material and padding, making them heavier than standard running shoes. Even small increases in shoe weight can significantly impact running economy, requiring more energy expenditure per stride and leading to earlier fatigue.
• Reduced Proprioception: The tight, supportive feel of high-tops can diminish the foot and ankle's proprioceptive feedback—the body's awareness of its position in space. This can hinder the subtle, rapid adjustments the foot needs to make on varying surfaces, potentially increasing the risk of missteps or falls.
• Heat Retention: The extended upper and increased padding can lead to greater heat retention around the ankle and foot, contributing to discomfort, blistering, and increased perspiration, especially during longer runs or in warmer climates.
• Potential for Injury: While seemingly offering protection, the unnatural restriction of ankle movement can paradoxically contribute to injuries by:
  • Shifting Stress: Forcing stress into areas not designed to handle it, such as the Achilles tendon, shin bones (leading to shin splints), or knee joint.
  • Weakening Ankle Stabilizers: Over-reliance on external support can, over time, potentially lead to a weakening of the intrinsic muscles and ligaments that naturally stabilize the ankle.

When High Ankle Support Might Be Considered (Limited Contexts)

There are very few scenarios where a shoe with a higher collar might be considered for running, and even then, it's typically not a traditional "high-top" in the basketball sense:

• Technical Trail Running: Some specialized trail running shoes feature a slightly higher collar or integrated gaiter to prevent debris (rocks, dirt, sand) from entering the shoe. This is for protection rather than rigid ankle support that restricts movement. These shoes are still designed to be flexible and promote natural foot mechanics.
• Post-Injury Rehabilitation (Under Professional Guidance): In specific, medically supervised rehabilitation protocols, a temporary and controlled use of higher-cut footwear might be prescribed to limit certain movements while an injury heals. This is not for general running and is strictly short-term.

Optimal Footwear for Running

For the vast majority of runners, the ideal shoe prioritizes:

• Flexibility: Allowing the foot to move naturally through its full range of motion.
• Cushioning: Absorbing impact forces effectively without compromising ground feel.
• Lightweight Design: Minimizing energy expenditure.
• Breathability: Ensuring comfort and preventing overheating.
• Proper Fit: Snug but not restrictive, accommodating natural foot expansion during activity.

A professional gait analysis at a specialized running store can help identify the best shoe type for an individual's unique foot strike, arch type, and biomechanics.

Conclusion: Prioritizing Performance and Safety

While high-top shoes offer excellent lateral ankle support for activities requiring sudden changes in direction and jumping, their design is fundamentally incompatible with the continuous, linear, and dynamic demands of running. Prioritizing performance, efficiency, and long-term joint health dictates opting for running-specific footwear that allows the foot and ankle to move freely and naturally, providing cushioning and flexibility rather than restrictive support.