Getting the Right Shoes
Your running shoes should be your favorite piece of equipment. They will be the most reliable running partner you have. They will stand by you, under you-actually, as you prepare for each run. You will love them and they will betray you. Because of all of that, you should consider taking the time to purchase a pair of running shoes that will be appropriate for your foot-strike and comfortable.
Picking the size:
The runner’s bible recommends a full thumb’s-width between the end of the longest toe and the end of the shoe. That means that when you are standing, you should be able to bend over and push on the end of the shoe without touching your toe or the rubber that caps off the end of the shoe. This will insure you against black or lost toenails or major blisters from the constant rubbing against the front of the shoe. Most women end up going with a size that is 1-1.5 sizes larger than their dress shoe size. Men are not as vain about their shoe size and usually end up going .5-1 size larger than their regular, dress shoes size.
Picking the shoe:
Instead of choosing a shoe based off of brand, color, or design, runners are forced to choose their shoes with different criteria. All running shoes are designed with a specific mid-sole (the part that absorbs impact) and that mid-sole determines the route your foot travels as you transition from heel to toe. The most reliable test for determining foot-strike (the path your weight takes on your feet when you are running) is to run on a pressure-sensor pad for at least 30-seconds. Pressure-sensor treadmills are very expensive and rare; as a result, most running stores have resorted to a rear-foot camera or a pressure-sensor pad. Taping the foot from the rear while running is a very reliable way to determine biomechanics. Go to a running store where they can tape you and then interpret the video to make shoe recommendations. They will recommend shoes based on one of three things: overpronation, neutral, or underpronation.
No running store near by?
You can often look at the wear-pattern of an old running shoe as a starting point for determining your foot-strike. However, differing rubber densities, uneven surfaces, and other factors can make this an unreliable source so beware.
Overpronate:
The most common foot-strike is overpronation. This occurs when the foot lands on the outside corner of the heel and transfers the weight toward the ball of the big toe. Wear-patterns on a neutral shoe will show the most wear on the outside corner of the heel and under the big toe. Overpronators should consider buying a shoe with a medial post. This will help support the inside of the foot and prevent it from collapsing while running
Neutral:
Neutral runners will show the most wear and tear on the outside corner of the shoe and then right in the center of the ball of the foot. The weight of the body, once it is shifted off of the heel, is supported evenly between the strongest toes- the first, second, and third. Therefore, the most wear will be right in the center of the ball of the foot on a neutral shoe. Neutral runners should avoid shoes that include any kind of post that will manipulate the way the foot moves or functions. Just like someone who doesn’t need any eye correction can’t wear any prescription, runners who don’t need any corrections shouldn’t wear any shoe. Stick to a shoe without any correction.
Underpronate:
These runners will show the most wear and tear on the outside part of the heel and then the outside part of the toe. As the runner shifts the weight from the heel to the toe, the weight remains on the outside of the foot. This causes a wear-pattern that is on the outside of a neutral shoe. Because this is extremely uncommon (less than 10% of runners) and rarely causes injury, there are no shoes that are designed specifically for underpronators. Avoid shoes for overpronators as they will cause the foot to rotate even farther to the outside.
When to replace your shoes:
The average mileage for which a shoe will remain supportive and comfortable is 300 miles whether you are on a treadmill or outside. Depending on the weight of the shoe, the weight of the runner, and the average weekly mileage, the life of the shoe may range from 200-500 miles. For example, Runner A weighs 160 lbs and is just starting to run averaging 15 miles a week. Runner A should get a full 300 miles out of his or her shoes because they are using them an average amount and weigh an average amount. Runner B weighs 220 lbs and is running 80 miles a week (yes, some people run over 10 miles a day). Runner B will be much less likely to glean the full 300 miles out of his or her shoes simply because of the great amount of mileage. Additionally, the above average weight will increase the amount of impact the runner is putting on the shoes and will wear them out more quickly. This runner should expect to run no more than 200 miles in the shoes before they feel expired. Many people wait until they are injured to replace their shoes. A good philosophy is that an extra pair of shoes is cheaper than a doctor’s visit and much less frustrating than an injury.