How to Choose the Perfect Shoes for Running. It is one of the common question for beginner runner. Choose the right shoe is very important because shoe matters very much for your run and it is scientifically proved.
So guys, I will discuss all the aspects related running shoes. And how to choose the proper shoe according to your feet and distance. Lets start the discussion.
A good pair of running shoes will provide shock absorption, cushioning, motion control and durability, and ultimately help prevent injuries. Under no circumstance should you buy shoes if they do not fit correctly?
Running magazines usually have a yearly review of various running shoes, the newest models of shoes, and the type of runner the shoes are most suited to.
You can also obtain current information from “Running Sites/Pages” on the worldwide web. It is wise to try on several different shoes at a sporting goods store to determine which one might be best for you.
This is also important if you are planning to buy shoes from a catalog.
Pronation
It is important to understand this term because the type of running shoe you buy depends on whether you are a normal, over-, or under-pronator. While running, the outside of the heel strikes the ground first.
Next, the foot rotates inward and downwards: this process is called pronation. Everyone pronates to some degree and pronation helps the foot absorb the shock of impact. However, some runners over-pronate: their feet roll too far inward.
Put your running shoes together and look at their heels/backs; if they lean inward, you are probably over-pronating.
Another way to check pronation is to have a friend run behind you and have them watch the back of your heel as it makes contact with the ground: the greater the inward roll of your heel, the more you pronate.
''Excessive pronation can lead to
injuries of the lower leg and knee.
Other runners under-pronate or their feet do not have enough inward roll after striking the surface. Such individuals are considered to have “rigid” feet or feet that absorb shock poorly. Shoes are available to correct for either under or over-pronation.
Shoe Terminology
When buying running shoes, it is helpful to be familiar with some common terms.
Figure: 1 presents the various parts of a running shoe.
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Some General Terms
- Outsole is the material on the bottom of the shoe that comes in direct contact with the running surface.
- The midsole is the layer of cushioning that is placed between the upper and outsoles.
- Lateral is the outer edge of the shoe.
- Medial is the inner or arch side of the shoe.
- Upper is the part of the sole that is above the midsole.
- Achilles notch is the U or V-shaped cut at the top of the heel collar which prevents irritation of the Achilles tendon.
- The heel counter is a firm cup usually made of plastic that is encased in the upper and surrounds the heel to control excessive rear foot motion.
- External heel counter is a rigid plastic collar that wraps around the heel of the shoe to provide support and control excess pronation.
- Motion control designs or devices control the inward rolling or pronation of the foot. Some amount of pronation is normal: corrective measures are necessary only if there is excessive rolling or under-pronation.
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Terms Related to Shoe Construction
- Board lasting: Increases stability and is good for orthotics. A board-lasted shoe is made by gluing the upper to the fiberboard before it is attached to the midsole.
- Slip lasting: Is the most flexible shoe construction wherein the shoe upper is stitched together like a moccasin before it is glued to the midsole.
- Combination lasting: As the term suggests is partly board and partly slip lasting. Such shoes are board-lasted in the rear foot for stability and slip-lasted in the forefoot for greater flexibility. If you removed the sock liner you would see the stitching in front and a fiber-board in the rear foot.
Pointers for Buying Running Shoes
- Maximum emphasis on shock-absorbing characteristics.
- Know your foot type.
- Look for shoes that come in widths.
Do you have normal arches, high arches or are you flat-footed? You can assess your foot type by what is known as the “wet test”.
Simply wet your feet and briefly stand on a piece of paper or on a dark, bare floor; look at the imprint left by your feet. Compare them to the impressions shown in below image, to determine your foot type.
If you have high arches you will need a shoe with more cushioning for shock absorption whereas if you are flat-footed you will need a shoe with more support and heel control (See Table 4-1).
- Know whether you over- or under-pronate
If you over-pronate you need shoes that provide stability, whereas, if you under-pronate you need shoes that provide shock absorption and cushioning.
- Know if you are prone to running injuries
See a sports medicine doctor if you are predisposed to training/ overuse injuries to determine if your injuries are related to biomechanics.
Biomechanical conditions, such as being an over- or under-pronator, or having one leg shorter than the other, often result in running injuries.
In some cases, you may benefit from using orthotics (see section on orthotics) in your running shoes. Also, take your running shoes with you when you go to see your doctor.
- Try on shoes towards the end of the day
Feet are the smallest first thing in the morning and swell slightly as the day progresses.
Also, wear running or sports socks while trying on shoes since they are generally thicker than regular socks.
Walk around the store in the shoes to check the fit, cushioning and stability of the shoe. If you use orthotics, lifts or other inserts, bring them with you when you try on shoes
- Do not buy shoes based on their brand name.
Buy shoes that suit your biomechanical needs and work for your foot type, not shoes that a friend highly recommended or shoes you have seen a “good” runner wear.
Consider going to a specialty shoe store where a knowledgeable salesperson can evaluate your running style and biomechanical needs, and recommend a shoe.
- Replace worn-out shoes in a timely manner
Wearing worn-out shoes can eventually lead to injuries and cause knee or hip pain. It is a good idea to replace running shoes every 400 to 500 miles, or sooner if your shoes wear down quickly.
One way to keep track of your running mileage is to establish a running log.
A running log will not only help in keeping track of your running distance, but it will also, help in tracking factors such as sudden increases in mileage or the onset of injury.
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Orthotics
Individuals with biomechanical conditions that result in pain and injury may benefit from using orthotics in their running shoes.
Orthotics are shoe inserts that are customized to an individual’s biomechanics and foot type to provide good foot support and motion control.
First, a plaster mold of the foot is made and then inserts are developed to correct the biomechanical problem(s). These inserts are usually made of cork soles covered by flexible leather or hard plastic.
Orthotics should be gradually broken in; first, wear them while walking and then progress to running. If not properly fitted, orthotics may worsen the problem. A podiatrist or sports medicine specialist is required to have them custom-made.
Sometimes low cost, over-the-counter, commercial orthotic inserts can work as well as customized inserts.
For example, if the amount of pronation is not too much, over-the-counter inserts may correct the problem. Commercial inserts are sold by shoe size.
If you find that the pain lessens, but does not go away or that the pain returns when you increase your mileage, you may need custom-made orthotics.
Cleats for Cold Weather Running
By putting on rubber cleats over a pair of running shoes you will be able to run outdoors under icy condition.
In Bottom Line:
Hope you enjoy the guide How to Choose the Perfect Shoes for Running. Cooshe your shoes after reading this article.
If you have any doubts or queries share your experience in the comments below.
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