Protection against injury is the top factor in choosing running shoes.
It's no easy task choosing your next pair of running shoes, but the two key factors are protection and use. Running is an impact sport, so you have to make sure that your running shoes protect you. As the Time to Run website points out, "Remember, what you save on the shoes you may land up paying for in medical bills." You also need to be clear on where and how you will use your shoes -- on the road or on trails, for racing short distances or long training runs.
Protection
The way you run and your weight determine the type of protection you need. Visit a specialist running shoe dealer to check your running style. The three main styles are pronation, supination and neutral. Pronators tend to roll the foot inwards when they run. Supinators do the opposite and roll the foot outwards. Runners with no excessive roll have a neutral running style. Manufacturers design shoes to meet the needs of each type of runner, so make sure you get the shoe that's right for you.
Use
Decide on the type of running you do most. If you run mainly on the road, choose a standard shoe that offers the right level of protection. You may prefer a lighter shoe if you race regularly over shorter distances. Manufacturers offer racing shoes with different levels of protection, so you won't be at risk of injury, despite the lighter weight. If you run regularly on trails, you'll need a shoe with a different type of grip on the outsole. Trail shoes offer different levels of grip to suit surfaces from grass or dirt to deep mud or rocky mountain trails.
Comfort
Whatever combination of protection and outsole you choose, make sure the fit is comfortable. You're going to be covering a lot of miles in your shoes. The Cool Running website makes the point, "A poorly fitting shoe with the greatest technology will not make you a better runner or prevent injuries." Some manufacturers offer running shoes in different width fittings, which is great if you've got wide or narrow feet. Try the shoes on with the type of socks you normally wear when you run. Cushioned socks can make a shoe feel tight.
Test
Try running in the shoes before you buy. Most good running stores let you try the shoes outside or on a treadmill if they have one. Make sure you are running with your normal style. Shoe design and technology can cause you to change your running style, which could lead to injury.
Barefoot
Although running shoe technology has advanced enormously over the last 30 years -- just try running in a pair of retro trainers -- there is a risk that too much technology may be responsible for injuries. Critics believe that a natural barefoot style is more appropriate. Barefoot runners tend to land on the ball of their foot, rather than the heel, and use the arch of the foot as a spring to absorb impact. This can reduce the impact transmitted to the knees and other joints, lowering the risk of injury.
Tags: running shoes, make sure, running style, your running, different levels, risk injury