How to Choose A Running Shoe
In determining how to choose a running shoe, your choice of running shoes can make the difference between having a good or bad experience, running in comfort or pain, and, most importantly, whether you stay healthy or get injured. The biggest and most common mistake I see novice runners make, (and yes, I made the same mistake), is to bargain shop for an inexpensive first pair of running shoes right off the shoe store clearance table, or worse, off the rack at a department store. After all, who wants to pay a lot for shoes when you may not actually use them much? How do you justify a higher priced running shoe to your spouse? Aren't you just paying a lot for a logo on the side? All these observations make sense. But this kind of thinking will likely lead you to the equally logical decision to quit after a couple of miserable runs. The very tenacious among us may wait until they suffer a blown-out knee or serious shin, hip or foot problem. Forget bargains. What you need to start running is the right shoe, not the cheapest.
Choosing a running shoe can be an overwhelming task given all the high-tech shoes available today and all the special features each running shoe claims to have. That's why I've written this "Simple Steps for Choosing a Running Shoe" guide. Just follow the steps below, and you'll discover which running shoes are best for you.
Understand PronationPronation is the rolling of the foot from heel to toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to ball of your foot evenly across the front. This is how your foot reduces the stress of impact.
Underpronation is not enough evening out so the outside of your foot takes most of the shock instead of finishing in the neutral position.
Overpronation is too much roll across from the outside to the inside of your foot.
To determine your level of pronation, look at your shoes you walk or run in. Most everyone will begin on the outside of the heel, the real indicator would be the wear on the forefoot.
If most of the shoe wear is:
Determine Your Foot TypeAnother method of determining pronation and, ultimately, foot type is by checking your arch height. The easiest way to figure out your arch height is by using the Wet Test. To take the test, wet the bottom of each footand stand normally on a paper bag. After a minute or so, step off and observe the imprint left by your foot. (Trace the outline with a pencil if you want to look at it later.)You have a normal arch (neutral pronation) if: There's a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe. (Choose Stability Running Shoes) You have a low arch (flat feet/overpronator) if: There's not much of a curve along the inside of your foot and your imprint shows almost the entire foot. People with low arches are more likely to overpronate (roll too far inward), which can lead to overuse injuries. (Choose Motion-Control Running Shoes) You have a high arch (underpronator) if: There's a very sharp curve along the inside of your foot and your imprint shows a very thin band between your heel and toe. People with high arches typically don't pronate enough. (Choose Cushioned Running Shoes) Select Your Gait Type
Choose the Right Running Shoe for YouNow that you've determined your foot type and degree of pronation, one other important characteristic you'll need to look for is shoe shape. You can see the shape most clearly by looking at the bottom of the shoe.
Typically, running shoes come in three shapes (straight, semi-curved and curved) which correspond to the three types of prints revealed by the wet test. Most experts believe that:
If you have flat feet and overpronate, choose a Motion-Control running shoe. Motion control shoes prevent your foot from rolling in too far, have a straight shape that gives maximum support to your foot and are the most rigid, control-oriented running shoes.
If you have high-arched feet and underpronate, you should choose a Cushioned running shoe. Cushioned shoes allow your feet to roll inward (absorbing shock), have a curved shape to encourage foot motion and have the softest midsole with the least medial support.
If you have normal arches and pronate normally, choose a Stability running shoe. Stability shoes offer a good blend of cushioning, medial support and durability. They often have a semi-curved shape and don't control foot motion as strictly as motion-control shoes.
Go to a Local Speciality Running StoreIf you've followed all the steps listed above, you probably have a pretty good idea of what type of running shoe you should be looking for and how to choose running shoes. However, it still pays to go to a specialty running store (at least for your first running shoe purchase). The people who work in these stores are knowledgeable and will guide you to the appropriate shoe models.
Here are some tips for a successful running shoe shopping trip.
Before you try on any shoes, the salesperson should (at least) ask you the following questions to help you select the right running shoe model.
Based on your answers, the salesperson will direct you to various models that will fit your needs and help you select some for you to try. Ensure Your New Running Shoes Fit ProperlyA proper fit is THE most important step in finding the right running shoe. A shoe that fits will be snug but not tight. A common mistake that's a killer is to buy shoes that are too small.
Use the following guidelines to ensure a proper running shoe fit.
Top Recommended Online Running Shoe MerchantOnce you've found a running shoe that works for you, stick with it. New models are tempting but the right running shoes will help you avoid injury.If you know which running shoes are right for you and are ready to shop online, take a look at the following running shoe merchant. Listed below is my TopRecommendation:
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