Good Running Shoes
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-The wrong shoes could mean sore feet or knee pain from running
....and quitting before you even get started.
In a nutshell, the right pair of shoes are worth their weight in gold.
-How to choose running shoes can be a daunting task. There are just so many models to choose from, not to mention the endless brands.
Advice on good running shoes, and which are the best can be confusing.
-How to Buy Running Shoes
Good running shoes don't have to cost an arm and a leg and there are many very good entry-level models that can be purchased starting from around $50, less if you shop around and look for specials and sales.
-While you need not spend a fortune, stay away from the real cheap running shoes, your feet and legs will pay for the difference in price.
Running shoes are typically divided into a few main categories:
- Street running shoes
- Trail running
- Marathon running shoes
- Cross country (often have cleats or spikes)
Most of us fall into the street running category; of the various types of running shoes available, these are indeed the most common sold by far.
Do you an Overpronate?
To choose good running shoes it's important to know what type of foot you have in order to make the proper footwear choice. Choose good running shoes with one of these three basic foot types in mind:
-Low arch (flat foot), high arch and normal arch.
Although not a precise test, some use the wet footprint test to determine your foot type. This test involves wetting the bottom of your foot and standing on paper bag to make a footprint. Some shoe stores have similar tests using special paper, minus the water, to take the imprint.
-If the footprint is basically the same size as the foot is, it is said to represent a low arch or flat feet, and thus overpronated.
-People with footprints with a very narrow outside curved shape are said to represent high arches or an underpronated foot type.
-Footprints with a somewhat wider and less curved shape are said to represent a medium arch or neutral pronation.
*These are generalizations and it is possible to have flat feet and not be overpronating, as this test is done with the foot at rest and not in a running motion.
pronation exampleThose of us with low arches or flat feet, usually (but not always) run on the inside of the foot, called overpronating. (Pronation refers to the rotational movement of the foot during walking or running for proper weight distribution.)
-Because too much weight is put on the toe side of the foot during overpronation your weight isn't distributed evenly, and the body doesn't absorb the shock as efficiently. This can lead to foot and leg injuries.
People who overpronate, tend to wear down their running shoes on the inside of the shoe, toward the big toe. -When choosing a walking or running shoe, a person who overpronates should choose shoes with good inside support, usually with strong material at the inside sole and arch of the shoe. Gel types are good for this and are quite popular.
-Shoes that feature motion control and stability in the name would be good running shoes for this type of foot. Stiffer shoes also help support overpronation because they prevent the foot from rolling inwards as it progresses from heel to toe during the running motion.
-Normal arch, or neutral pronation is the ideal and the most efficient type of pace when using a heel strike gait most of us use, as the entire body helps absorb the shock.
-A good fit and normal cushioning should be all that's needed. If you do a lot of running exercise, it's a good idea to have at least 2 pair of good running shoes, to allow for drying time and a longer shoe life.
-If you have a high arch, chances are pretty good you run on the outside of your foot, called underpronating. Those of us who are even slightly bow-legged also tend to underpronate, as the foot rolls outwards as we run. A person who underpronates tends to wear down their running shoes on the outer edge and towards the rear of the shoe.
-They'll need to look for a flexible sneaker with a soft midsole to act as a shock absorber for the body. -Look for the words flexible or extra-cushioned, in sneakers when shopping for a high-arched foot.
The illustration shows the path from heel to toe of the 3 types.
(Courtesy of wikimedia)
Once you've decided what kind of running you'll be doing, and what type of foot you're shopping for, there's just a few more buying tips to consider.
back to foot typesHow to Buy Running Shoes - part 2
Okay, you know what your foot type is, and the kind of running you're planning on doing:
1. -Many people use orthotics or special insoles in their running shoes, if this sounds like you, be sure to bring them with you to try on with the new shoes, and also that the new shoes have insoles that are removable. (many are, some are not)
2. -The heel bed is very important, it should be a good fit, nice and snug with no rubbing and slipping around, this is where the blisters often come from.
3. -There should be plenty of room in the front of the shoe for the toes to move, and you should have a full thumbnail between your biggest toe (not always the big toe) and the tip of the shoe.
4. -The width and height of the shoe should fit snug, but comfortable without any unnecessary movement of the foot from side to side or slipping.
5. -Don't make the mistake of buying what you think are the best looking shoes. You want good running shoes, sure you want to look good and be in style, but the overall fit has to be much more important to you.
(You'd be surprised how many do just that)
6. -Have the salesperson measure both feet (they can be different) and give you their recommendations, a good store can really be of help, if for no other reason than they know which shoes are giving people problems, being returned, etc. (some have returns available at discount)
7. -Try on various brands and models. Don't always assume certain brands or styles will always be good running shoes for you, methods of construction change and are sometimes modified. -Different manufacturers always have at least slight differences, not always noticeable on visual inspection. Some styles run bigger or smaller, wider etc.
8. -Make sure to try them on at the end of the day when your feet are tired and likely to be puffier, and also be sure to wear socks that are similar to those you'll be running in.
9. -Lace them up and take a good hike (or jog) around the store, paying special attention to any rubbing or slipping.
10. -Your shoes should fit well, flex and feel good right from the start, they may not be quite ready for that big race, but no major softening up or break-in time should be needed, if they don't feel just right -
....you probably bought the wrong running shoes!
11. - Regardless of where you eventually do buy your shoes, the shoe dog can help you with the decision based on your personal arch type, foot mechanics, past injuries, your preferred brands etc.
What about Cheap Running Shoes?
If price is a serious consideration, some dealers actually sell used running gear, as well as online at ebay. Also, many shoes are returned because of improper fit or type, and can oftentimes be purchased at a real bargain.
-Most good running shoe stores will let you return shoes if they've only been worn a little bit on a treadmill, (ask to be sure) so consider breaking them in with a bit of indoor running before you hit the streets.
If you're buying online, be sure of the dealers return policy before you buy, or you may be stuck with a pair of not so good running shoes.
-Finally, if you're really a dedicated runner, read the running shoe reviews. Asics Gel receives good reviews every year from the major running magazines as does Adidas and Brooks.
Make sure to try a few of the well-reviewed shoes on, assuming they're designed for your foot type and the price range is acceptable.
-If you're a beginner runner and not sure yet if running is your sport of choice, it still makes a lot of sense to get good running shoes.
If you need more info: read this article by a certified athletic trainer and his views on choosing athletic shoes.
-If your feet feel good you'll choose the right sport -and your legs, knees, muscles and, oh yeah ....your feet will thank you too.
