If you are a seasoned runner, you know how important it is to have good running shoes. It can mean the difference between a great running experience or potential injury.
Shopping for anything new can be a lot of fun, but also very frustrating. Buying running shoes is no different, and given the nature of our bodies, I wouldn't recommend rushing into shoes just because they're cheap or comfortable.
No two people have exactly the same foot; however, manufacturers have divided shoes into three different categories: cushioning, stability, and motion control. They can vary a lot within these three categories, but this is a good basic guide to start with.
Cushioning – Cushioning shoes are shoes that have little or no lateral support. These shoes are good for runners who don't need this support and have neutral feet. Generally, this type of shoe is designed for runners with a high arch. The cases where this type of shoe is not correct is if you are a pronator or overpronator.
Stability – Stability shoes are a mid-range shoe category that offers a balance between cushioning and motion control. This shoe is for the runner who has a normal arch, lands on the outside of the foot and rolls forward. If you're not sure where else to be, this category is a good place to start.
Motion Control – The motion control category is for runners who really need support in a running shoe. Extreme pronators and overpronators can benefit from a Motion control shoe, as can a runner with weak ankles and other foot problems that would benefit from a high stability shoe.
The problem is lack of information. Most people don't know that there is a suitable shoe for your foot type. Knowing your foot type before you hit the store can make all the difference whether you want to do brisk walking, jogging or marathons.
How do you determine your foot type? It's really very simple. Take a piece of dark paper and then wet your feet and step on the paper. Look carefully at the print. There are generally three types of feet.
1) If your footprint covers most of your feet (no arch at all), you have flat feet. You are among the 60% of the population in America with flat feet.
2) If you show a wide arch and a narrow line of the outer foot, you have high arches. You are among 30% of America's population.
3) If your impression has a medium arch, congratulations. You are one of the 10% of the population in America with an ideal foot.
No matter what type of foot you have, there are running shoes that are right for you. As many as 56% of the 30 million runners in America have injuries due to improper shoe selection. So you see you need to do your homework to protect yourself.
With all the pressure you get from TV commercials or what's popular to wear now, you really have to put the health aspect first. You will most likely be able to find a shoe that fits your foot type and still has style.
To decide which shoe to buy, follow a few guidelines:
1) For people with flat feet, you'll want to buy a shoe that's sturdy and stable. This will prevent your ankles from bending in or out and protect you.
2) If you have high arches, you will want to look for a very cushioned shoe. High arched feet don't absorb shock very well, so you'll want this cushion to help absorb shock for you.
3) For a medium arch or ideal foot, you want a combination of foot stability and cushioning.
When you try on a shoe, it should be snug but not tight, and there should be about 1/2 inch between your longest toe and the front of the running shoe. Tip: Shop for shoes in the late afternoon when your legs are a little more stretched out. If it's not comfortable when you're in the store, imagine how it will be when you're running. So give them a good test while you're there.
In short, the shoes you bought that were such a bargain may be something to worry about in the future, so choose wisely to make your running experience smooth and awesome. Your feet will thank you very much.
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