Finding the right running shoes is vital for safety and performance.
Wearing appropriate running shoes is important for injury prevention and optimum performance. Determining which footwear is best depends on your foot shape, how the shoes fit your feet and the type of running you do. Different shoes offer varying levels of stability, cushioning and motion control to match the needs of your feet and running routine.
The Wet Foot Test
Identify your foot type by wetting your bare foot in water and creating a footprint on a sheet of paper. A very curvy footprint with little to no print between the front of the foot and heel indicates high-arched feet that require cushioned shoes with a curved sole. Extra shock absorption is needed to account for rigid arches that won't flatten out when you run.
A less curvy, half-filled footprint shows fairly normal feet with slight collapsing of arches during running. This foot type needs mild stability shoes that offer a firmer support beneath the arch of the foot.
A brick-shaped, fully-filled out footprint means you have low-arched, flat feet with pronounced inward rolling of the feet when you run. Flat feet need maximum stability, motion control shoes with a straight-shaped sole made of firm materials along the inner edge of the foot.
The Correct Fit
Making sure the shoe fits properly is just as important as choosing the correct shoe type for your feet. Try the shoes on in a half size larger than your normal size wearing socks you wear for running. The heel of the shoe should fit well with no slipping or sliding. There should be a thumb-width space between your longest toe and the tip of the shoe. The mid-section of the foot should sit comfortably in place.
Specialized Running Shoes
Some shoes are better built for certain types of running. Performance training or racing shoes are more lightweight than standard running shoes but offer less shock absorption and stability. They are designed to boost your speed.
Track shoes are usually for running on a track or cross-country. They have spikes along the bottom that help your speed. The longer the distance you run, the longer the spike needed. Track shoes used for sprint races have less cushioning and support.
Off-road shoes are made with more traction, toe bumpers and stitching on the outside for increased durability and protection. These shoes have less cushioning than normal road shoes because they are designed for running on softer terrain such as dirt.
Other Tips and Warnings
Consult an athletic shoe specialist at a running shoe shop rather than a general sports store. You will get more reliable advice about the type of shoe you need and have more options of shoes to buy.
Buy shoes later in the day when your feet are at their widest. Human feet tend to expand by the end of the day.
Running shoes should be replaced every 350 to 400 miles because the heel and mid-sole area will wear out. If your shoes show signs of excessive wear and tear in one spot on the sole, such as the inner heel, you may want to consult a podiatrist about your running gait and possible injury to your foot.
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