Choosing running shoes

Running Shoes - Which Ones Are Right For You?

There are literally hundreds of different styles of running shoe available to buy at any given time and, just as in the world of fashion, each new season brings a new range of colours and designs. Shoe manufacturers compete with each other to create innovative new styles that make use of the latest advances in technology. However, there are only three basic categories that all road running shoes fit into:

• Stability
• Motion Control
• Neutral / Cushioned

Deciding which type is right for you now revolves around another three basic factors:

1. Your biomechanics

In other words, how you run. Your running gait or style affects your body’s ability to deal with the stresses placed upon it and it’s ability to absorb the shock of high impact running.

2. The type of running you do

If you intend to run mainly on roads, the type of shoe you need will be influenced by the number of miles you intend to run in them. Occasional running as part of a keep-fit programme places different demands on your shoes than concentrated training in preparation for a marathon.

3. The shape of your foot

Running shoes must fit your foot perfectly if niggling running injuries such as blisters and black toenails are to be avoided. A new pair of shoes should feel instantly comfortable from your very first run in them.

The best way to find a running shoe that’s right for you is to visit a specialist running shoe store. Many running shops now have gait analysis equipment in store so discovering your running style is as simple as running over a mat on the floor. A quick do-it-yourself guide is to look at your wet footprint on the floor. A neutral footprint will show the print of your sole to fill in around half the width of your toe prints. A flatter foot will have a sole print that fills in greater width under your toe prints and a high-arched foot will leave a sole print that becomes very narrow in the middle, perhaps even leaving a gap in the middle of the footprint.. However, assessing your footprint can be difficult without comparison so a gait analysis at a shoe store or a visit to a sports podiatrist will always provide more accurate information.

Basics of Biomechanics:

Neutral

A neutral running style allows the runner to absorb the stresses of running naturally. The foot will hit the ground with the outer edge of the heel first and the foot will then roll inwards slightly as it connects with the ground. This gentle inward roll creates a natural shock absorption system.

Overpronation

Overpronation describes an exaggerated inward roll of the foot after the outside edge of the heel hits the ground. This flat-footed running style leads to a number of extra stresses being placed upon the runner’s body with each stride.

Supination

This could also be termed as underpronation as this running style lacks the natural inward roll of the foot after the heel hits the ground. The inward roll acts as the body’s natural shock absorber so supination creates extra impact on the runner’s legs.

Shin Splints and Running Shoes:

If you have experienced shin splint pain, understanding the potential causes becomes the first step towards preventing a recurrence. Biomechanical abnormalities such as over or underpronation can lead to shin splints so choosing appropriate motion control running shoes will help to alleviate the stresses causing the problem. In some cases, correction may be needed through the use of orthotics prescribed by a sports podiatrist. Running shoes must then be chosen to accommodate them comfortably so they need to be in place when trying on new shoes. Lack of support and cushioning can also lead to shin splints so shoes designed for the type of running you intend to do are essential. However, it’s also worth remembering that old shoes will have lost much of their cushioning and shock absorption qualities so replacing running shoes regularly can be just as important as making the correct choice of new shoes.