by Brad Reed, ATC/R
Before you begin running determine the type of feet you have and match them to shoes that will best support and serve you as you run. To determine your foot type you need to conduct the wet test—get your foot wet and step on a dry surface that will leave your foot imprint. The imprint of a normal foot has a flare but shows the forefoot and the heel connected by a wide band. Flat feet leave an imprint of the whole sole with very little arch remaining. The high-arched foot's imprint shows a flare with a very small band connecting the heel and forefoot.
After determining your foot type you can match your feet to the right kind of running shoe. If you have a normal arch you need a stable shoe built with a semi-curved last. Flat-footed runners need a shoe built for motion control with a straight or semi-curved last. The key word to remember is pronation. Because flat-footed runners pronate, or turn the foot inward as they run, they need motion control shoes.
High arched runners need a shoe that cushions because their feet supinate, or turn outward. The cushioned shoe should have a curved last to support the C shape of the high-arched foot.
Once you know your foot type and the type of shoe you need, it's time to head for the store. Schedule plenty of time for shopping—at least 30 to 45 minutes for this purchase. Try shoes on at the end of a work out or the work day when your feet are the biggest. Try both shoes on with the same number and type of socks worn for your workouts. Walk a few laps around the store, even jog if you can, feel for seams and unwanted pressure spots. The space from the end of your longest toe to the end of the shoe should be a minimum of 1/4 to 3/8 of an inch. Midfoot should fit securely or "snug" so the foot doesn't slide forward and jam the toes into the toe box. The heel of the shoe should not slip or rub excessively.
After wearing the shoes a bit, take them off and look at them inside and out. Look at the laces and tongue for a raised seam or defective sewing. Look and feel inside the shoe for protrusions, indentations or rough seams. Both shoes are not made by the same person or at the same time, so one shoe may be of poorer quality than the other. Check the flexibility of the sole—make sure it bends where your foot will bend. Also check the sole for proper gluing to see if all edges to the sole will stay on for the life of your shoe.
Your shoe will last between 500-600 miles, or one calendar year, whichever comes first. Your shoes may look good but they lose their "bounce" or shock absorption over time. To extend the life of your shoes loosen the laces before taking them off your feet. If your shoes get wet, let them air dry, don't place them near the heat register. Periodically examine your shoes for worn spots or uneven wearing of the sole.
1 comment:
Once you've found a brand of shoe that you're comfortable with, you don't need to physically go into stores any more. Online shoe stores make purchasing your second pair of running shoes much less hassle.
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