How to Select Running Shoes

Selecting the proper running shoes is one of the most important aspects of running. The correct running shoe can help prevent injuries, knee pain, hip pain, and even blisters. You should never select a running shoe based on color or style, so this guide will tell you exactly what you are looking for.

Difficulty: Easy

Instructions

Things You'll Need:

• Specialty Running Store like the New Balance Store

1. 
    
   Running Shoes Should Help You Run Faster

   Find a specialty running store like a New Balance Store or a Fleet Feet Sports. A real running shoe store should have expert shoe fitting specialists who can analyze your gate and tell you what type of support you'll need. They can also help you figure out your needs based on your goals, total mileage, and running surface.

2. 
    

   Analyze your running gate. You need to understand how your ankles, knees, and hips are moving when you run and the easiest way to do this is to have a gate analysis done by a specialist. Otherwise, you'll need to videotape yourself from behind while running on a treadmill. Pay attention to your ankles. Do they role in, out, or do they stay neutral as your foot moves through the stepping portion of your stride? If your ankle rolls inward it is called pronation and you will need shoes with medial support(inner side). Underpronation, or Supination, is when the ankle rolls out and you will need neutral cushioning shoes. New Balance shoes come in many varying levels of support for all your stability needs. Adidas, Nike, Mizuno, Saucony, Brooks, and Reebok also have many offerings.

3. Try out several shoes, from all the manufacturers to compare how they feel. A good running store will select them for you based on your gate analysis, but they should also watch you run and make sure that the shoes give you a neutral, stable stride. Run several strides in the different shoes and select the one that feels the best and stabilizes your stride.

4. Select the proper size. Don't just pick your street shoe size and wear it. A good rule of thumb is to pick a 1/2 size up from your street shoe, but many manufacturer's sizes vary, so TRY THEM ON! (Example: Nike runs a little small, New Balance Shoes are true to size, and Adidas tend to run a little larger than shown size). There should be a good thumb width of space between your big toe and the front of the shoe, because as you run your feet will expand. Running in short shoes can cause toenails to turn black and fall off (just ask any marathon runner).

5. Buy the shoes and get out there and start running! A good running shop will allow returns on shoes that are still clean (treadmill running only), and only have a mile or two on them. Once you have found the shoe for you, buy new ones every 500 miles or six months to keep the cushioning fresh and avoid injuries.

Tips & Warnings

• Once you've been fit and you know what shoes work for you, save money by buying your next pair online.
• Buy multiple pairs of your favorite shoe because manufacturers love to change the model year to year and you might not like the new model next year.
• High mileage runners should buy two pair and rotate them day to day to allow the shoes to dry and cushioning to return to original shape.
• Buy good running socks to help prevent blisters
• You can also prevent blisters by breaking in the shoes with short runs (3 to 4 miles) or walking before doing heavy mileage.
• Consult a physician before starting any running or exercise program.
• Don't buy running shoes for the style or color.

Resources

• Learn To Run Better with Perfect Pacing
• Essential Marathon Guide
• Increase Your Running Speed

[durang77]

on 5/12/2009 great article-- i need good shoes