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Proper Shoes
What type of shoe is best for me?
Have you ever considered why you buy the running shoes you bought? For many people it’s about looks, color schemes, and who else wears that brand. But the real reason you should buy your shoes is still a personal issue, but it is based solely on your foot type. Yes, we all have different types of feet. Some of us are high arched (supinator), while others are flat (hyper-pronator), and those who are in-between (neutral).
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 their foot traditionally is very rigid. This shoe is commonly referred to as a cushioned shoe.
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 the excessive movement of the hyper-pronator a motion control shoe is not always enough. Commonly orthotics are used to further support the excessive movement. The motion control shoe due to it being a more stable, rigid and wider (straight) shoe it usually accommodates an orthotic or spinal pelvic stabilizer better.
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. This shoe is commonly referred to as a stability shoe.
(Picture of foot structures and picture of bottom of shoes)
Other types of shoes you must consider are based on specific needs like trail running, competition vs. training shoes, just to give you something else to think about. Going to a professional running shoe store who has a wide variety of shoe types for different types of sports and activities is usually 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 budget. Always plan ahead when buying shoes. Do not wait until your shoes are worn down before getting new ones. Many injuries that runners develop after they have become a more consistent runner is from repetitive stresses either through training errors, but more commonly from changes in there gait cycle biomechanics. Your shoes play a major support mechanism. Once they are no longer supporting the arches (see orthotics) of your feet properly your body will start developing stresses on its musculoskeletal system ultimately leading to common injuries. (See common running injuries). Many experts feel that running shoes should be changed on an average of 500 miles.
Many runners and walkers will have two pair, alternating them to prevent excess wear and tear. This also allows a shoe to dry out from sweat or in climate weather. Moisture can many times destroy a shoe faster than normal wear and tear. Do not wear your running shoes mowing the lawn, playing basketball with your kids or going to grocery store. Keep them for running or walking only. Some runners who compete in numerous races even go as far as purchasing a lighter shoe for race day.
If you use an orthotic or custom made spinal pelvic stabilizer you must always take them with you when buying shoes to make sure they fit properly within your shoe (see orthotics).
Helpful tips for buying shoes
- First and foremost, buy your running shoes from a professional running store
- Try shoes on later in the day since your feet will swell
- Wear the same types of socks you run in when trying on shoes
- Try on both shoes at the same time
- Make sure you have at least the width of your thumb nail between the end of the shoe and the end of your big toe
- If your feet are different in size, always buy for the larger foot
- Make sure the shoe is comfortable when trying them on, do not buy a shoe to tight thinking you can stretch it out the more you wear it. This can lead to blisters, loss of toenails and other foot problems.
- Your foot should be allowed to move within the shoe (pronate), but not to loose that your heel slides.
- If you wear orthotics make sure they fit in your shoe properly
- Look at several brands and price ranges. Price does not always mean the shoe is of better quality.
- Examine the outside of the shoes, make sure they are sewn or glued on equally. When placed flat do they have the same height, length and look balanced.
- Make sure you wear your shoes around your home or office some to help break them in before running in them.
- You might consider having your foot evaluated to determine foot type. Commonly people may have what appears to be a neutral foot or even high arched, but actually as the foot is stressed the arches start dropping making what appears to be a normal foot; under stress actually becomes a flat foot.
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