Choosing the Perfect Fit: A Guide for Selecting Running Shoes
Christina Lee Steele Chapan
ACE CPT
M.A. Education Curriculum and Instruction
Running is a terrific sport that defeats stress, increases energy, improves fitness, and burns calories at a high rate. One thing that you cannot cheat yourself in running gear is the type of shoes that you wear. Running with the wrong shoes accounts for 80% of injuries. Good running shoes provide the first defense against the potential of injury. Here are some tips to keep you on the road and injury free.
First you need to invest good money in a running shoe. That means that you need to be willing to spend $75.00 and up for good running shoes. You are not paying for fancy extra features but equipment that will help keep your feet free from injury. Large department sports stores take off essential equipment in a brand name shoe such as reflector tape, stability backing, and essential cushion fiber and motion control oftentimes to sell a cheaper name brand shoe.
On the first fit for a shoe go to a running specialty store. Make sure that the salesperson is a knowledgeable runner. Consultation with a running podiatrist is great help as well. Another suggestion is to try your shoes later on in the day and buy shoes that are ˝ to 1 size bigger since your feet can swell that much due to long and difficult runs.
The shoes must have a comfortable first feel that will enable you to use them immediately. Your heel should fit snugly into the end of your shoe. The part of the shoe that wraps around the top of the foot should fit securely but it should not bother or press too tightly on any area of the foot. Lacing or material should in no way rub or scratch any part of the shoe. This is an indication that this is the wrong kind of shoe for you to wear. Feet at any time in the shoes should not slide in the shoe.
Bringing in your old shoes to show wear, typical socks that you wear and orthotics are helpful in the shoe selection process. This will give you the best fit for your running. Be sure to be fitted with both width and size since makers of various brands have different sizes and features. Even the same brands of shoes can vary in size and fit. Some runners have commented that their feet have grown with running and some women have commented that pregnancy can add a half a size to their foot.
Choose shoes with your larger foot. It is important to take time to shop and try on more than just a few pair of shoes before purchasing them. The minimum you can expect to spend on trying on shoes is at least 30-45 minutes.
Some experts suggest that you rotate shoes or it is also helpful to buy two pairs and replace them when you have run 300-350 miles. For example if you run 30 miles a week remember that you will need to replace them in 10 weeks or 2 and a half months. This is important for those who are running big races in the coming months. A marathon shoe should have more than 60-70 miles logged into them.
Discussing your history and running goals can be very helpful in choosing the right shoe. Some questions include how long have you been running, what is your weekly mileage, where do you do your running, what is your weight, and current foot conditions such as flat feet, overpronation, or supination? Be sure to allow the salesclerk to watch you run to see if the shoes look like a good fit.
Running shoes should be used only for running. Cross-training shoes are fine for short runs but cause injury if you run long distances. Never dry your shoes with a dryer machine and use newspapers to help keep the shape of your shoe and accelerate drying time if they accidentally get wet.
Shoe wearers come in three basic styles. The Normal Foot has an arch that leaves a wet footprint but shows the forefoot and heel that is connected by a broad band. A normal foot lands on the outside of the heel and rolls inward and slightly to absorb shock. Stability shoes are good for this type of runner. A normal foot means you probably are a normal pronator.
The Flat Foot has a low arch and leaves a print that looks like the whole sole of the foot. It indicates an overpronated foot. It is the one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, a flat foot can cause different types of over-use injuries. Many doctors will recommend orthotics for this shoe wearer and motion control or high stability shoes are suggested for this type of runner. Sixty-five percent of all runners fit into this category.
The High-Arched Foot leaves a foot print with either a very narrow band nor no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Cushioned or neutral shoes with flexibility are great for this type of runner. Running is a sport that can be enjoyed over a long lifetime. Spending time in a running store and the willingness to buy a good shoe that will keep you on the trails for life!
References:
Burfoot, Amby (2004) Complete book of running. New York: Rodale
Choosing the Right Kind of Shoes
http://www.runningonline.com/zine/Shoes/161.sht
Galloway, Jeff (2002) Galloway’s book on running. Bolinas, CA: Shelter
How to choose the right kind of shoe
http://www.runningonline.com/zine/Shoes/48.sht
How to choose the best running shoes for you
http://www.runnersworld.com/article/0,5033,s6-52-167-0-1038,00.html
How to choose running shoes
http://www.ehow.com/ehow/ehowPrintable.jsp?id=174
How to choose the right shoe
http://www.runnersworld.com/article/printer_friendly/0,5046,s6-52-167-0-1038,00.html