因此可以說，緩震鞋只起到溫水煮青蛙的作用！

五、科學的論據

感興趣的話，嚴謹的論據可參考論文：《What We Can Learn About Running from Barefoot Running: An Evolutionary Medical Perspective》。

《天生就會跑》一書也有關於緩震鞋危害方面的說明，在其它很多書上我都有看到過類似的文字，比如最近看的《body by science》一書里也有提到——自1970年代耐克發明出緩震鞋以後，跑步膝蓋受傷的概率反而大幅提高。

1、《Injury Reduction Effectiveness of Selecting Running Shoes Based on Plantar Shape》

Practical Application：The present study indicated that prescribing running shoes to BCT recruits based on static, weight-bearing plantar shape is not effective for injury prevention. This procedure did not protect against injury any more than the prescription of a single shoe, regardless of plantar shape.

大概意思是，根據腳底足弓的形狀，而選擇支撐型或控制型的跑鞋，對預防傷病是無效的。它們對預防傷病方面，並不比只穿簡單的平底鞋更有效果，而不管你的腳底足弓是什麼形狀。

2、《Injury Reduction Effectiveness of Assigning Running Shoes Based on Plantar Shape in Marine Corps Basic Training》

Conclusion: This prospective study demonstrated that assigning shoes based on the shape of the plantar foot surface had little influence on injuries even after considering other injury risk factors.

這其實和上面的論文差不多，都是同一批作者，結論也相同。

大概意思是，根據腳底足弓的形狀，而選擇支撐型或控制型的跑鞋，對預防傷病幾乎無效。甚至有可能會引發其它傷病的風險。

3、《Is your prescription of distance running shoes evidence-based?》

Objectives: To determine whether the current practice of prescribing distance running shoes featuring elevated cushioned heels and pronation control systems tailored to the individual』s foot type is evidence-based.Results: No original research that met the study criteria was identified either directly or via the findings of the six systematic reviews identified.Conclusion: The prescription of this shoe type to distance runners is not evidence-based.

大概意思是，根據個人的腳底形狀而選擇腳後跟的緩震和足底內旋的控制系統，是否有任何的實驗研究基礎？

作者調查了過去的大量研究論文，並沒有發現有任何可靠的實驗研究能支持這種跑鞋的選擇方法。

4、《Running shoes and running injuries: mythbusting and a proposal for two new paradigms: 『preferred movement path』 and 『comfort filter』》

The frequency of running injuries has not changed over thepast 40 years.

Little evidence for pronation and impact forces as risk factors despite being considered primary predictors of running injuries.Two new suggested paradigms for predicting running injuryare the『preferred movement path』and the『comfortfilter』.We propose that the previous paradigms of『cushioning』and『pronation』should be replaced with the two new paradigms of『preferred movement path』and『comfortfilter』. a runner intuitively selects a comfortable product using their own comfort filter that allows them to remain in the preferred movement path. This may automatically reduce the injury risk

大概意思是，

• 過去40年，跑步傷病的發生概率並沒有變化。（我表示存疑）
• 過去被認為是造成跑步傷病的主要原因——足底內旋和落地衝擊力，幾乎沒有證據。
• 建議把預防傷病的兩個參考依據，由「足底內旋和落地衝擊力」，替換成「喜歡的動作模式和舒適度」。跑者只需憑直覺選擇自己穿起來感到舒適的跑鞋，就能讓他們保持自己喜歡的動作模式，這樣自然就能減少受傷的風險。

六、推薦的跑鞋

有人可能會問，那應該穿什麼樣的跑鞋？

As Leonardo da Vinci is reputed to have said, 「the human foot is a masterpiece of engineering and a work of art.」

被稱為人類史上最偉大天才的達芬奇曾說，人的腳是工程學的傑作，是藝術品。

A reasonable hypothesis is that engineers are unlikely to build a shoe that functions as well as the natural human foot.

因此，一個合理的推理就是——工程師們不可能製造出一種堪比人腳功能的鞋子。

From an evolutionary perspective, the correct null hypothesis is that running barefoot is less injurious than running in a shoe unless proven otherwise.

從進化的角度來看，一個默認假設應該是——除非能有證據表明穿鞋跑步能減少傷病，否則光腳跑步將更有利於減少傷病。

因此，科學的跑鞋選擇方案應該是：越能發揮光腳功能的鞋子，才是越好的跑鞋。

下面的跑鞋雖然還談不上完美，卻是能方便買得到的，比較接近的跑鞋。也更適合跑步，有利於養成正確的跑步姿勢，從而避免跑步傷病——

回力（Warrior) 運動鞋情侶經典男女舒適晨練鞋帆布鞋京東￥ 89.00去購買?

七、更多跑步技術、經驗、裝備相關的文章

知乎歷史文章——知乎跑步相關索引

最新精華文章——公眾號 跑步新文 2021年

——防忽悠專題回答

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