Selecting a Running Shoe

by Bryan Whitesides MPT, OCS

Selecting the right running shoe can be a confusing venture. This guide will help you navigate the shoe market and prepare you for a great running experience. Specialty running stores are the best place to make your initial purchase. They will have knowledgeable staff that understands the three main types of running shoes and how that relates to your foot type. Chain stores will not have staff trained to offer you the best advice. If you do not have a specialty running store close by, bring this guide with you to assist the staff in finding the appropriate shoe type for your foot. A helpful web site that can take some of the confusion out of selecting a shoe is www.roadrunnersports.com. After determining the type of shoe you need you can print out a list of shoes that would match your foot type and head to the store as an informed shopper.

Foot Type There are three basic foot types and running shoes are categorized into three groups to match these foot types. This chart demonstrates the relationship of foot type, alignment and running shoe type. An easy way to assess your foot type is to look at the impression you leave when your foot is wet. Select a running shoe type that matches your foot type.

A Perfect Fit

Once you have determined the type of shoe you need - try a variety of models and brands to find the perfect fit. Each shoe model and make will have a slightly different shape, contour, forefoot width and heel width. The following list will guide you to a perfect fit.

Shoe shape – Foot shape varies, some feet are relatively straight and others have a bit of a “C” curve to them. Pull the insole out of the shoe you are trying on, stand on it to see if it matches the outline of your foot.

Forefoot width – Some people are more comfortable with a snug fit while others like a little room to wiggle the toes. This is a preference issue; research has shown that it does not affect the mechanics.

Length – When you are standing and laced up there should be a little finger’s width gap between the longest toe and the end of the shoe.

Heel cup – Heels vary in their width so you will need to try on different shoes to find the brand or model that cradles your heel snuggly.

Points to Consider

• Selecting a shoe that matches your foot type and provides you with a perfect fit is more important than the technological features. Don’t be wooed by the latest feature.

• A quality running shoe typically retails for at least $60. Beware of shoes that retail for less than this because they are often replicas or lower quality models.

• Shoes require about 24 hours to recover following a run (yes, they recover faster in the fridge). Don’t wear your training shoes when you are not training. If you train twice per day you should have at least two pairs of training shoes.

• Replace your shoes regularly. In a recent survey, runners training in a pair of shoes for more than four months were more likely to be injured. If you are beginning to feel more aches and pains the first thing you should consider is how much use have your shoes had. Unfortunately, it is impossible to predict how much training a shoe will be able to sustain and still offer you the support and cushioning you need. Runners who train on trails and have great biomechanics may not need new shoes as frequently.   If you have to run on sidewalks or have a larger frame, you may want to consider replacing your shoes more frequently.