Choosing a Running Shoe Choosing a Running Shoe The American Podiatric Medical Association” recommends the following when choosing ‘Shoes for Athletics’ “Different sports activities call for specific footwear to protect feet and ankles. Sports- specific athletic shoes are a wise investment for serious athletes, though perhaps a less critical consideration for the weekend or occasional athlete; nevertheless, it’s a good idea to use the correct shoe for each sport. Probably a more important consideration is the condition of the shoe—don’t wear any sport or other shoes beyond their useful life. Athletic footwear should be fitted to hold the foot in the position that’s most natural to the movement involved. For example, a running shoe is built to accommodate impact, while a tennis shoe is made to give relatively more support, and permit sudden stops and turns. For sports, “cross trainers” are fine for a general athletic shoe, such as for physical education classes. But if a child is involved more heavily in any single sport, he or she should have a shoe specifically designed for that sport.” 1. If you are buying a shoe to run in, you should buy a shoe specifically designed for running. Other shoes such as, cross-trainers, tennis shoes, aerobic shoes, basketball or walking shoes are all designed to control or accommodate different types of activities and motion of your foot. 2. The best way to get a high quality running shoe that fits you properly is to go to a shoe store, which specializes in, and carries a wide selection of running shoes. Just because a salesman happens to be a runner does not make them an expert. It is important to insure that staff are well trained and know their products. They need to be able to help you match your particular foot type, and running style with the correct type of running shoe. 3. Subsequently, you should plan on spending some time to find the right shoes – don’t be in a hurry. 4. If you have had a good or bad experience with a prior pair of running shoes, you should bring those shoes with you to the shoe store. Evaluating your used shoes can provide information, such as the way you run, etc. 5. When being fitted for running shoes: If you wear prescription orthotics—biomechanical inserts prescribed by a podiatric physician—you should take them along for the shoe fittings. Because feet tend to swell during the day, it is a good idea to shop for shoes later in the day. Make sure your feet are measured at least yearly. Foot size can change from running and aging. Also, be sure that your feet are measured while you’re standing, not sitting. Wear the same (running) socks you would be running in. Otherwise, you could alter the fit. Try the shoes on according to the size of the larger foot; feet are seldom precisely the same size. Running shoes should fit well and feel comfortable. A good fit should: be snug, but not tight; have about 1/2 inch (or slightly less) between the end of the shoe and the longest toe (shouldn’t feel squished); not slip on the heel; Don’t rely on the size of prior shoes. Your feet do change, and lasts (shoemakers’ sizing molds) also vary. Assess the fit of all parts: Front, back and sides. Make sure that the widest part of your foot corresponds with the widest part of the shoe. As a general rule, a shoe should have a stiff heel counter, appropriate cushioning, and a flexible toe box. Make sure that there is plenty of room for your toes to not be pressured from the sides or top of the shoe. Put on both shoes, and walk around the store -- if it doesn't feel or fit just right in the store, it won't feel better when you run. Don’t expect the shoes to feel better after a “break-in” period; they should be comfortable immediately. 6. Discuss with the salesperson the particulars of your running activities. Important factors such as, mileage, terrain, prior injuries, etc will undoubtedly influence the type of shoes you should use. Don’t be shy, or intimidated by any “techno-babble” a salesperson may use. It is their job to know that stuff. Make them explain things in simple terms when necessary. 7. Price of shoes is NOT dependent upon the level of experience of the runner. Though price can be important, try and not make it the primary influence when choosing shoes. Price will be influenced by such things as: The amount of cushioning, durability, tread for various terrain’s, etc Bigger runners who need added support and durability, or runner’s who need a more aggressive traction for trail running, etc might have to pay a little more. 8. When able to, have the salesperson watches you run. There are some shoes that could be wrong for you – they should be able to help you choose between one of 3 basic groups of shoes: 1. Pronation Control 2. Neutral 3. Stabilizer 9. Ask about the store's return policy. Most good running stores have a liberal policy which allows you to return shoes that are clean and have not been worn a great deal. But check and always keep the sales receipt. copy right 2003, The Handbook on Running, Dr. Steve Tillett