Choosing The Best Running Shoe
The importance of correct foot wear when running can not be underestimated. When choosing a shoe there are several factors which need to be taken into consideration to ensure the shoe is most appropriate for the individual. Because everyones feet move differently and are different shapes, the ideal shoe for one person may differ completely from the next. Also many shoes are built with different characteristics which make them ideal for certain activities or specific surfaces. The correct shoe for someone therefore needs to be selected to suit their feet and their specific needs.
It is also important to emphasise that proper fitting sport shoes can enhance performance and prevent injuries.
The following is a quick guide to assist in choosing the best running shoe for you:
- If possible purchase athletic shoes from a speciality shop. The staff will provide valuable in put on the type of shoe needed for your sport as well as help with proper fitting.
- Try on athletic shoes after a work out or at the end of the day – your feet will be at their largest.
- Wear the same type of sock that you will wear for your sport.
- When the shoe is on your foot you should be able to freely wiggle all of your toes.
- The shoes should be comfortable as soon as you try them on. Any irritation you feel in the shop will be amplified once you exercise.
- Trying on a shoe is very different from running in it. Walk or run a few steps in the shoes – some shops will have a treadmill to test your shoes on.
- When buying a new pair of running shoes bring your old ones with you, this can help staff determine what kind of running shoe you need by looking at what you have been wearing.
- Always re-lace the shoes you are trying on. You should begin at the furthest eyelets and apply even pressure as you create a criss-cross lacing pattern to the top of the shoe.
- There should be a firm grip of the shoe on your heel – your heel should not lift out of the shoe as you walk or run.
- If you participate in a sport more than 3 times a week you need a sport specific shoe.
Shoe Fit
The best designed shoes will not do their job if they do not fit properly.
- Don’t just go by size always have your feet measured.
- Fit the shoe to the largest foot.
- Make sure the shoe provides one thumb’s breadth from the longest toe (not always the big toe) to the end of the toe box.
- If you have bunions or hammer toes find a shoe with a wide toe box.
- Women who have big or wide feet should consider buying mens or boys runners which are cut wider for the same length.
- Once you have narrowed down the type of runner you require and your foot type, try all options available and take your time.
It is important to choose a shoe that is designed to support your foot type, there are three main categories of foot types:
- Neutral (Normal): Ideal shoes should not be designed to support the foot in anyway but should provide good cushioning, comfort and stability.
- Pronator (Flat foot): These foot types require a motion control or stability shoe with a firm mid sole and good arch support. The aim with these shoes is to try and slow down pronation.
- Supinator (High Arched foot): These foot types require a comfort shoe with extra cushioning. The shoe should encourage pronation. Motion control or stability shoes are not appropriate.
Having your feet assessed during standing, walking and running is the best way to determine your foot type. Many specialist shoe stores can assess your feet to determine your foot type.
Alternatively a simple test to determine your foot type is the Wet Test; after a shower with your foot still wet step onto a dry surface and look at your wet footprint. If your foot print does not have a ‘C Curve’ on the inner aspect of the foot print you are likely to be a pronator. If you have a very prominent ‘C-Curve’ on the inner aspect of the foot print you are likely to be a supinator and if it is somewhere in-between you are likely to have a neutral foot.
Essential Features Of Runners
- Firm heel cup: Stability and control of your rear foot (heel area) is very important for all foot types. It will help prevent excessive rolling in (pronation) or rolling out (supination) of your foot, depending on your foot type. A good test is to squeeze the heel cup of the shoe and it should be firm and difficult to compress.
- Firm mid foot section: This is also an important feature for stability and control under your arch, especially in those of us who tend to pronate excessively when walking or running. It should be difficult to bend the shoe in this area.
- Flexible fore foot: Flexibility at the front of the shoe is very important to allow us to have a normal walking or running pattern when we ‘toe off’. It should be easy to bend the shoe in this area.
- Brands: Most of the well known brands on the market have running shoes with the essential features listed above and most now stock different ranges for different levels of running, i.e. trail, road or track.
Common Mistakes When Buying Runners
- Buying for looks: When you buy think feel and fit, not fashion.
- Not asking for deals: Most speciality shops offer discounts to clubs or if you buy more than one pair.
- Buying shoes that are too small: Tight fitting shoes lead to blisters and black toe nails. Women in particular are used to wearing their shoes close fitted. Make sure that you can wiggle your toes to ensure that the fit is roomy enough in the fore foot.
- Shopping at the wrong time of the day: As already stated your feet start swelling in the morning and don’t stop until about 4 p.m.
- Assuming your size: People assume that all shoes work on the same shoe size scale but sizes differ because of different ‘lasts’ (fort forms) and the way the shoe is stitched together in different brands.
- When Should I Replace My Shoes?: Always date your shoes when you buy them. Don’t keep them longer than 6 months or 500 miles. Even if they still look good there is a higher risk of injury when running in worn out shoes.
