How to Choose a Proper Running Shoe

Choosing a well-fitting running shoe is important to your running performance and your comfort. A proper-fitting running shoe can also decrease your risk of injury.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Socks that you wear while running
• Your old running shoes

The Best Fit

1. Pick a locally-owned running store. Franchises and large corporations can offer great deals on running shoes, but the sales staff often does not receive extensive training on how to fit running shoes.

2. Shop at the end of the day. Your feet naturally swell over the course of a day. Buying running shoes at the end of the day will ensure that your shoes fit, no matter what time you run.

3. Wear or take your old running shoes with you when you shop. An expert at shoe fitting will be able to look at your wear pattern on the soles and help you figure out what shoes would be best for you. If nothing else, you might be able to buy the new model year of your old shoes.

4. Know your pronation. Pronation is the lateral rolling that your foot makes when it strikes the pavement. Shoe makers are starting to design and mark their running shoes to help the consumer correct or support the different types of pronation. A great running store will be able to help you figure out your pronation. If you don’t have access to a great sales staff, you can do a simple home test. Tape a piece of paper on the floor. Walk over the paper with a wet foot. If the foot portion is very skinny with little definition of the big toe, then you underpronate. If the footprint looks normal sized, then you probably pronate normally. If the footprint looks wide with a heavy mark at the big toe and the ball of the foot, you probably overpronate.

5. Know your foot shape. Shoe manufacturers use both straight and curved lasts to make running shoes. Look at the print you made in Step 4. Does the center of the heel line up with or is close to the center of the ball of the foot? This is a straight foot. If the center of the heel lines up with the outer toes, you have a curved foot, and may need a shoe made on a curved last.

6. Buy good insoles. Many of the insoles in running shoes are designed to be removed and replaced with after-market insoles or custom orthotics.

Tips & Warnings

• If you have special problems, such fallen arches, plantar fasciitis, bunions or other foot problems, it is worth the extra money to visit a podiatrist for help fitting a running shoe.

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[miclocke]

on 8/17/2009 Great article! This is very helpful information.