PROPER SHOES
What type of shoe is best for me?
Have you ever considered why you buy the running shoes you bought? Many people use color schemes, who endorses the shoe, over all appearance and price as the guiding factors. The real reason is a personal issue, but it is based solely on your foot type. Yes, we all have different types of feet. Some of us have high arches (supinator), while others have flat feet (hyper-pronator), and those in-between (neutral). Your running partner may even be the same size as you but I bet if you compare your feet, one of you will have longer toes or a wider mid or rear foot.
The high arched or supinator has a foot structure that is semi-curved to curved. They need a shoe that allows normal pronation movement (rolling inward) of the foot, but needs maximum cushioning for shock support since this foot traditionally is very rigid.
The flat footed or hyper-pronator has a foot structure that is straight and since this foot moves (rolls inward) excessively it needs a shoe that provides maximum support and is usually more rigid and is designed to control the foot from over pronating. This shoe is referred to as a "motion control" shoe.
Due to excessive movement of the hyper-pronator a motion control shoe is not always enough. Commonly orthotics may be necessary to further stabilize the excessive inward rolling or pronation of the foot.
The neutral foot is shaped as a semi-curve and needs adequate support, good stability and adequate cushioning to allow the foot to go through its normal pattern of pronation.
Other types of shoes you must consider specific needs like trail running, competition vs training shoes, just to give you something else to think about. Going to a professional running store that carries a wide variety of shoe types is recommended. Gazelle's, Step One, and Playmakers are all highly recommended.
How many pairs of shoes do I need?
Unless you are sponsored by a shoe company, your needs may also be directly related to your pocketbook. Always plan ahead when buying shoes. Running shoes are still recommended to be changed every 450-600 miles depending on whom you listen to or read. Many factors go into how fast you break down a shoe. Some one who has biomechanical asymmetries like leg length inequality, reduced normal ranges of motion, postural compensation for an existing injury can all affect the normal heel toe transition (stress patterns) you place on the shoe.
One tip I have been recommending the last couple of years to my serious runners is to buy two pairs of the same shoes at one time. Thus, changing shoes each time your run. Whether you run daily over several times a week. Some of the recent literature mentions that it takes approximately 24 hours for the material that makes up the sole of the shoe to return to its normal height. Yes we are talking about small measurable amounts but over time it can amount to substantial breakdown. Remember, perspiration is also a major destroyer of shoes. This allows added time for your shoes to try out completely, thus lasting longer.
Helpful tips for buying shoes
1. First and foremost, buy from a professional running store
2. Try shoes on later in the day when your feet are usually a little larger from swelling
3. Wear the same types of socks you run in
4. Try both shoes on at the same time
5. Make sure you have the width of our thumb nail between the end of your big toe and the shoes end
6. If your feet are different in size, always buy to the larger of the two feet
7. Do not buy a shoe that is to tight thinking with wear and time it will stretch out. This can affect normal foot biomechanics leading to blisters and possible injury due to inhibiting the normal movement of our foot
8. Your foot should move some within the shoe, but not enough to allow slippage around the heel
9. If you wear stabilizing orthotics make sure you have them in the shoes as you try them on
10. Price does not mean a better quality shoe.
Have you ever considered why you buy the running shoes you bought? Many people use color schemes, who endorses the shoe, over all appearance and price as the guiding factors. The real reason is a personal issue, but it is based solely on your foot type. Yes, we all have different types of feet. Some of us have high arches (supinator), while others have flat feet (hyper-pronator), and those in-between (neutral). Your running partner may even be the same size as you but I bet if you compare your feet, one of you will have longer toes or a wider mid or rear foot.
The high arched or supinator has a foot structure that is semi-curved to curved. They need a shoe that allows normal pronation movement (rolling inward) of the foot, but needs maximum cushioning for shock support since this foot traditionally is very rigid.
The flat footed or hyper-pronator has a foot structure that is straight and since this foot moves (rolls inward) excessively it needs a shoe that provides maximum support and is usually more rigid and is designed to control the foot from over pronating. This shoe is referred to as a "motion control" shoe.
Due to excessive movement of the hyper-pronator a motion control shoe is not always enough. Commonly orthotics may be necessary to further stabilize the excessive inward rolling or pronation of the foot.
The neutral foot is shaped as a semi-curve and needs adequate support, good stability and adequate cushioning to allow the foot to go through its normal pattern of pronation.
Other types of shoes you must consider specific needs like trail running, competition vs training shoes, just to give you something else to think about. Going to a professional running store that carries a wide variety of shoe types is recommended. Gazelle's, Step One, and Playmakers are all highly recommended.
How many pairs of shoes do I need?
Unless you are sponsored by a shoe company, your needs may also be directly related to your pocketbook. Always plan ahead when buying shoes. Running shoes are still recommended to be changed every 450-600 miles depending on whom you listen to or read. Many factors go into how fast you break down a shoe. Some one who has biomechanical asymmetries like leg length inequality, reduced normal ranges of motion, postural compensation for an existing injury can all affect the normal heel toe transition (stress patterns) you place on the shoe.
One tip I have been recommending the last couple of years to my serious runners is to buy two pairs of the same shoes at one time. Thus, changing shoes each time your run. Whether you run daily over several times a week. Some of the recent literature mentions that it takes approximately 24 hours for the material that makes up the sole of the shoe to return to its normal height. Yes we are talking about small measurable amounts but over time it can amount to substantial breakdown. Remember, perspiration is also a major destroyer of shoes. This allows added time for your shoes to try out completely, thus lasting longer.
Helpful tips for buying shoes
1. First and foremost, buy from a professional running store
2. Try shoes on later in the day when your feet are usually a little larger from swelling
3. Wear the same types of socks you run in
4. Try both shoes on at the same time
5. Make sure you have the width of our thumb nail between the end of your big toe and the shoes end
6. If your feet are different in size, always buy to the larger of the two feet
7. Do not buy a shoe that is to tight thinking with wear and time it will stretch out. This can affect normal foot biomechanics leading to blisters and possible injury due to inhibiting the normal movement of our foot
8. Your foot should move some within the shoe, but not enough to allow slippage around the heel
9. If you wear stabilizing orthotics make sure you have them in the shoes as you try them on
10. Price does not mean a better quality shoe.
