Choosing the Right Running Shoe

With the weather getting nicer and the snow beginning to clear up, many of you will want to hit the streets running to burn off the holiday pounds. Poor planning can sideline your running or walking program before it begins. There are many steps that can be taken to get the most out of your running program, and the first of those is to choose the right shoe.

The first question to address is whether or not you need a new shoe. The usual lifespan of a shoe is 300 - 400 miles depending on factors such as running surface, body weight and running style. Older shoes have lost much of the cushioning and support that give them their function, and can cause a variety of ailments of the foot, ankle, and further on up the kinetic chain.

There are many considerations that go into finding the right shoe. The first and simplest is shoe size. Most people know their shoe size, and some may know it for each specific brand. It is important however, to not be stubborn in your desire to wear “your size” as not only are the sizes different from brand to brand but also from shoe to shoe. Most running shoes will also come in a variety of widths, so if a shoe you are trying on feels too tight on the sides of your feet be sure to ask for a wider width. The second consideration that goes into finding a new pair of shoes is the shape of your arch. Arches are classified into three different shapes (high arch, normal arch, and flat-footed), and can be measured using ink pads or computer connected electric pressure sensors. Since most of you won’t have these sitting around your house, you can get an idea of what kind of arch you have by looking at the foot print you leave after getting our of the shower or pool. The more of your footprint you can see on the floor, the lower arch you have. Most specialty running shoe stores have the pressure sensors and extremely experienced sales personnel. The third consideration in finding the right shoe is the type of runner you are. After heel strike each runner’s foot will follow a different path. Most runners will pronate slightly as the foot moves forward, but the foot can also supinate (rare) and over-pronate. Over-pronators need stability in their running shoes and supinators will need shoes with a lot of conditioning and flexibility. Your podiatrist can tell you what type of runner you are, but a quick at-home method is to look at your old running shoes. Neutral runners (slight-pronators) will have centralized wear on the ball and heel. Over-pronators will have wear patterns along the inside of the shoe, and supinators will have wear patterns along the outside of the shoe.

While the convenience of internet or big box athletics chains may seem appealing, it is important at least for the first new pair to visit a running specialty shop where your feet can get the personal attention they deserve. The little extra you may spend at these stores is more than worth avoiding the pain that can come from wearing a poor shoe. Asking fellow runners where they shop can be very helpful. As well, many of the running shoe stores have “clubs” where you can run with a group at your level.

Once you find a shoe you like that allows you to run relatively pain free, it is okay to order extras from the internet or at a chain store, but be aware that not every pair is going to be the same.

Be sure to consult your physician before starting a new exercise program. For any other questions or to make an appointment to evaluate your running style, visit us at www.YourFootDoctor.com .