How to Choose the Right Running Shoes
Selecting the Proper Footwear Can Keep Runners Injury-Free
Dec 7, 2008
The only thing that comes between a runner's delicate foot and the unforgiving road is his or her running shoes. Selecting the proper pair of shoes can make the difference between a long and healthy life as a runner, and a running “career” shortened by injuries. Given that there are as many different running styles as there are runners, there is no one “best” shoe for all athletes. Selecting the proper shoe involves determining the runner's mechanics size and goals, and using that data to narrow the choices down to an appropriate few. Here are some tips to find the right running shoe.
Determine the Runner's Foot Structure
Very few runners have “perfect” feet. Most have arches that are either too high, or too low. The structure of the arch usually correlates to the motion of the runner's foot during a stride. For runners with low arches or “flat feet”, the foot has a tendency for excessive inward roll (overpronation) after striking the ground. Alternatively, high-arched runners will experience less than ideal foot roll after the foot strike (underpronation). Some running shoes – referred to as “motion control” shoes – can help compensate for these biomechanical flaws. Assessment by a running professional, usually through a specialized running store, can help a runner make the right shoe choice based on the individual's technique.
Shop for Running Shoes Late in the Day, or After a Run
This piece of advice is true for buying any type of shoe, but is particularly critical for runners. Generally, an individual's foot is smallest first thing in the morning, after being off the floor all night. As the day progresses, the foot swells slightly, with maximum size occurring at the end of the day. In runners, maximum size generally is seen after a training session. Getting fitted for shoes at the time when the foot is largest, and using the same socks that will be used for running, will help the runner find the optimal shoe.
Let the Goal Dictate the Shoe Type
If the runner's goal is to run for recreation only, then general, all purpose training shoes are appropriate. If a runner has a desire to train “off road” for trail racing, then specialized trail shoes should be used. Trail shoes generally provide more traction for uneven surfaces, are slightly heavier to provide more stability and are lower to the ground for increased responsiveness. Runners intending to race at a high level will prefer dedicated racing shoes for this purpose. Racing shoes are ultralight, but lack the support of all purpose training shoes.
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