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Choosing the Right Running Shoes |
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by: Megan Carpenter, MPT |
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Runners often suffer
from various running-related injuries, such as shin splints, stress
fractures, iliotibial band tendonitis, Achilles tendonitis, and
metatarsalgia. Running injuries are often a result of many factors
including training errors, running terrain, mileage changes,
biomechanical problems, and improper shoe selection. Shoe selection is
an extremely important factor, because it can either enhance or diminish
the negative effects of the other factors.
Running shoe selection
can be a difficult process if you lack sufficient knowledge of how to
analyze running shoes as well as your own foot mechanics. An avid
runner for 12 years, I have made mistakes in selecting the proper
footwear. The purpose of this article is to provide educational tips to
help you select proper running shoes and therefore reduce the risk of
injury.
Running shoe selection
is an individualized process based on one’s foot type and running
biomechanics. Shoe selection is easier to control, however, if you know
what to look for in a running shoe. |
Tip #1
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Look at the lasting of the running shoe.
The lasting describes the general shape and construction of the sneaker.
In order to examine the type of shoe lasting, you will need to remove
the insert of the running shoe. If you
cannot remove the insert of the shoe, put it back on the shelf and do
not buy it! A shoe with an insole that cannot be removed
is more likely to have poor cushioning and support. |
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There are 3 types
of shoe lasting:
1. Slip-lasted-
will appear as one continuous material with obvious stitching around the
perimeter.
2. Board-lasted- will
look like a hard, smooth material.
3. Combination- half
slip-lasted and half board-lasted. You will see slip-lasting
(stitching) in the toe box of the shoe and board-lasting (hard material)
in the heel to midfoot portion of the shoe.
| If
your foot is: |
You
need: |
Choose: |
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stiff, rigid |
more cushioning |
a
slip-lasted shoe |
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flat, hypermobile |
more stability and motion control |
a
board-lasted |
| semi-rigid |
cushioning and stability |
a
combination lasted shoe |
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Tip #2
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Do not be afraid to change running shoes.
If your running shoes are comfortable and you are injury-free, do not
change shoes. However, if you have tried numerous shoe styles within a
particular running shoe company and nothing seems to work, try a
different company. I wore a particular brand of shoes for years before
I realized that another brand was better-suited for my foot type. It is
important to avoid frequent changes in running shoes though, so when you
find a shoe that works for you, stick with it. |
Tip #3
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When you find the proper running shoe, buy a second pair.
It takes time to break in a pair of
new shoes and the process can be strenuous on your muscles. To make the
transition easier, alternate wearing your new and old running shoes.
Start by wearing your new shoes ¼ of the time and your old shoes ¾ of
the time and then gradually phase out your old shoes. It is a good idea
to get a new pair of shoes at least every year, depending on your
running mileage. |
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Tip #4
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Ignore shoe color and
appearance when buying running shoes.
The shoes that are better suited for
you and your feet are not always the most attractive. Buy a running
shoe based on how it feels, not on how it looks. |
Tip #5
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Walk and/or run in the shoes in the store.
A lot of stores will allow you to run
in the shoes for a minute or two prior to purchasing them. After
purchasing the shoes, try running on a treadmill prior to running
outside so that you can really judge how the shoes feel. Once you run
outside, most stores will not let you return them. |
Tip
#6
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If the shoes do not feel
comfortable, don't buy them.
Shoes that do not feel comfortable
initially are not likely to improve once you break them in. Running
shoes can be fairly expensive. They should feel great in the store in
order for you to buy them. |
Tip #7
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Know whether you are an
overpronator or underpronator.
Individuals
who have stiff and rigid feet tend to underpronate when running.
Individuals who have flat feet or a hypermobile midfoot tend to
overpronate. You may need to enlist the help of a professional, such as
a physical therapist, to analyze your gait and running biomechanics. |
| If
your foot is: |
You
are an: |
Choose a shoe with: |
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stiff, rigid |
underpronator |
heel and forefoot cushioning |
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flat, hypermobile midfoot |
overpronator |
stiff heel and medial heel counter* |
*A medial heel
counter is located on the inside of the shoe near the heel and will help
to control overpronation. |
Tip #8
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Proper shoe selection is
not always enough
to control the effects of underpronation or
overpronation when running. Consider orthotics (inserts for your shoes
made specifically for your foot) if changes in footwear are not
successful. Custom-made orthotics can help decrease the effects
of existing biomechanical problems. |
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Keep the above tips in mind when looking for running shoes. You may
need to be evaluated by a physical therapist to determine factors such
as your foot type and gait biomechanics. But until then, start pulling
out those inserts! |
