Choosing the Right Running Shoes
Choosing the Right Running Shoe
They're often overlooked but choosing the right running shoes is one of the most important decisions a runner can make. Here’s what you need to know before buying.
Faced by the huge range of running shoes that are now available, selecting the right ones for you can be a daunting task. For any runner though it’s extremely important to get this decision right as apart from obvious reasons such as comfort, wearing the wrong running shoes is also one of the most common causes of injury.
Running puts a lot of stress on the body and a running shoe that doesn’t provide the correct stability and cushioning to suit your running style and foot shape will in many cases lead to stress injuries. Furthermore all runners have different requirements and what is suitable for one can lead to injury in another.
So how do you decide the kind of running shoes to buy? Well firstly we must determine our foot type.
What Foot Type am I?
In general there are 3 types of foot, each of which will have its own requirements from a running shoe.
To learn which type of foot you have the best way to find out (and this won’t be the last time you’ll hear this) is to go to a specialist shoe retailer with good experience and reputation or to a foot biomechanics specialist.
You can though get an indication by putting your wet feet onto your bathroom floor and see what shape they leave.
1) Neutral (normal feet)
Neutral foot type
A neutral foot is the most common foot type. It means that when running you land on the outside of your heel and then roll the foot inwards as the arch flattens. This is a way of the body naturally absorbing the shock and is known as pronation.
The type of shoe you’ll need is called a stability running shoe.
2) Overpronation (flat feet)
Flat feet
With overpronated or “flat feet”, when your foot strikes the ground it excessively rolls inwards. This is a movement called overpronation.
Also although you’ll have lots of shock absorption your foot will not “toe off” normally. The excessive motion made by the foot causes instability which can lead to stress in the foot, lower back, knee and hip.
The type of shoe you’ll need is known as a motion control running shoe. This type of shoe is heavy and rigid and designed to limit the inward rolling of the foot.
3) Underpronation (high arched feet)
High arched feet
Here your foot is excessively rigid and doesn’t roll inwards enough. This is called underpronation. Although this creates stability there is not enough shock absorption.
To encourage your foot to roll inwards your running shoe will need to be flexible so as to encourage this movement. You’ll need a cushioned running shoe.
Tips When Buying Running Shoes
So you’ve found your foot type, now it comes to buying your running shoes. Here are some tips:
1) Go to a specialist. Especially if these are your first pair of running shoes we’d recommend buying from a specialist running shop. Any reputable specialist will have knowledgeable and helpful staff to help you get the right ones.
2) Try a few on. There are lots of brands each of differing qualities and attributes. Don’t buy the first pair that you try without having tried others as well.
3) Wear your running socks. It’s also advisable to go after a run or later in the afternoon as these will be the times when your feet will have expanded.
4) Not too tight. Running shoes should be snug and comfy and not too tight.
5) Not too loose. Your shoe should fit nice and snugly at your foot’s widest point. Also have a good walk around (or even better run if they have a treadmill) in the shop so as to make sure they don’t slip about.
6) Room at the front. There should be a space the width of your thumb between your largest toe and the end of the shoe.
7) Different running surfaces. If you’re running off road or on trails then you’ll require specialist trail running shoes. However, the same principles still apply when choosing them.
8) Replacing your shoes. It depends on the individual but generally it’s advisable to replace your running shoes after between 300 to 500 miles of running as they’ll lose their cushioning and effectiveness. Also if the heel has worn down then it’s a sure fire way of knowing you need to part with some more cash.
Choosing the right running shoes is very important so it’s worth spending the time, resource (and money) on getting the ones that are right for you.
(If you're replacing your old shoes then pay a visit to www.Ransacker.co.uk the running shoe price comparison website).
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