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FINDING THE RIGHT RUNNING SHOES
Tips on looking for a real pair of running shoes.
By Chris Tull
Stop for a
moment. Take off your shoes. Now, glance at your feet. You may not realize
it, but those strange-looking things are truly miraculous. Just one foot
contains:
All these
parts work together to help balance, support, and propel you forward as your
run. There is no more valuable area of a runner’s body than his or her feet.
During a
10-mile run, your feet will strike the ground roughly 15,000 times, with a
force three to four times your body weight. That’s a lot of pressure on your
poor feet.
To avoid a
myriad of injuries (joint pain to your knees, ankles, hips, shin splints,
foot pain, bruises), it’s invaluable to find the right running shoes. But
with over 100 different running shoe manufacturers out there – which one do
you pick? Which ones are right (or wrong) for you?
The
following are some tips on demystifying the strange multi-million dollar
world of running shoes.
Find a
Running Store
The best way
to find a running shoe that works for you is to find a running shoe store in
your area. You’ll want to make sure the store’s outfitted by running
enthusiasts and not part-time kids working there as a summer gig.
When you go
to the store:
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Visit the store after a
daily run. Your feet swell after a running session. You’ll want to make
sure your running shoes allow for this swelling.
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Wear the socks that you
normally use to run. Thin socks with padding around the sole are best.
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Try on both shoes.
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Run around the store. If
you feel any rubbing, let the salesperson know. The shoes should feel
snug, but not tight.
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Shoe material doesn’t
stretch. Don’t expect a tight shoe to loosen up over time. It won’t.
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Eighty-percent of all
running shoes fit ½ size smaller than what’s marked on the shoe’s tongue.
Thus, if you normally where a size 7, you’ll probably need a size 7 ½. If
you wear size 13, you’ll probably need a size 14 (there are no half sizes
after size 13).
Understanding
your Running Mechanics
Something a
good running store salesperson may have you do is run for them. What they’re
looking at is your running mechanics, specifically, how your feet land and
leave the ground. Certain shoe models are better suited for certain running
mechanics.
How your
feet hit the ground
The first
thing to figure out is how your feet leave the ground. Try the following:
step in a puddle barefoot. Then, jog across a dry area road. Look at the
heel area of your footprint. What does it look like?
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A
footprint with no heel means you’re a forefoot striker. You’ll
want shoes with cushioning especially at the forefront of the shoe. |
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A
footprint with part of the heel means you’re a midfoot striker.
You’ll want shoes with cushioning at both the forefront and the heel of
the shoe. |
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A
footprint with a predominant heel means you’re a rearfoot striker.
You’ll want shoes with cushioning especially at the heel of the shoe. |
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How your
feet leave the ground
Look again
at that footprint you just made (this time, specifically the top of the
footprint). Which color pattern in the following best matches your footprint
– do you leave the ground with the inside, middle, or outside of your foot?
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Footprint |
What
it Means? |
Example of Shoe |
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A foot
that pushes off from the inside means you are an over-pronator.
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You’ll
want to look at
Motion-Control
style
running shoes such as the Asics Gel Foundation Plus.
 |
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A foot
that pushes off from the ball or middle of the foot means you are
neutral. |
You’ll
want to look at
Stability
style
running shoes such as the
Nike
Air Span Triax 2.
 |
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A foot
that pushes off from the outside of the foot means you are an under-pronator
(also known as supination).
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You’ll
want to look at
Cushioned
style
running shoes such as the
Saucony Grid Trigon 1.
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Replacing
Shoes Avoid Injury
OK, so you know how your feet hit and leave
the ground, and the type of running shoe that works best for your running
mechanics. Armed with this information, you’re ready to go shopping. One
last word to the wise: running shoes typically need to be replaced after 400
to 500 miles. For someone running 15 miles a week, that’s about every six
months.
I know what
you’re thinking:
Do I really
need to replace shoes that often? They look fine.
The answer
is yes. Running in a worn pair of shoes will only invite injury. So get to
know the people at your local running store. Hey, there are worse things to
spend money on. Think of it as an investment in your health.
Here’s to
happy running!
About the
Author:
Chris Tull
is a writer based out of the Dallas/Fort Worth area. Once upon a time, he
was a ‘burgers-and-beer-only’ kind of guy. Chris has since lightened up on
the diet and added yoga, weight lifting, and (of course) triathlon training
to the mix. You can contact him at
chrisandniki@yahoo.com or visit his online journal at
http://ctull.blogspot.com/
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