This article will explain how to pick the proper running shoe, why you should go through the trouble of doing this, and how to make them last.
The choices in running shoes today is truly astounding. No longer are we limited by what is available at our local athletic store. Between specialty running stores, big “box” athletic stores, and of course the internet, there is no excuse for anyone to wear the wrong shoe. So, how do you choose the right shoe?
The perfect shoe must not only fit you, but it should also help you compensate for your shortcomings. Whether you are large, have an uneven stride, or run on slick trails, there is a shoe for you. The easiest way to choose the perfect shoe is to know what is most important to you, and in what areas you can compromise. Your last concern should be appearances.
Size
Generally you want to go up at least a half size from your regular show size. You may find that you are more comfortable going up a full size. The reason for this is that as you run, your foot slides in the shoe and if the shoe fits “properly” at a standstill, then you will find your toes (particularly the big toe) get jammed against the front of the shoe with each step. This is what leads to the infamous “runner’s toenail,” the oh-so attractive black bruise that can eventually cause your toenail to fall off.
Width
Another important consideration. You may find that your feet swell slightly while running, particularly in warmer weather. Having a little expansion room can make the difference between a great run and a painful one.
Stability
A shoe labeled as a stability shoe is a great all around shoe for an average sized runner with a relatively normal running stride.
Motion Control
If you turn your feet in or out excessively while running (this is called pronation) you may want to check out a motion control shoe. The motion control helps to stabilize your stride and reduces potential torque on your joints.
Cushioned
Of course most running shoes have some level of cushioning, but some are actually labeled as cushioned. If you are overweight, run consistently on concrete or asphalt, or experience joint fatigue while running, try a shoe with extra cushioning. They will be a little heavier, but can really increase your comfort level.
Lightweight
If you enjoy competing in road races you may want to invest in a pair of lightweight running shoes, but there are a few things to keep in mind. One reason the shoes are lightweight is because they do not have much padding. They have less cushioning than a standard shoe, and you may find them hard on your joints. You may also find out that they break down quicker than your previous shoes due to the lightweight, thinner materials they consist of. If you choose to invest in a pair you may want to save them for “race day.”
Trail
If you run off road, you may want to invest in a pair of trail running shoes. Trail shoes normally have a rougher tread for a variety of terrain, as well as a tighter, heavier weave of fabric on the upper. This prevents the shoe from getting too “beat up” on the trail. If you only do occasional running on trails you may want to stick with your regular running shoes, or buy a pair of trail shoes exclusively for trail running. If you run on roads or even packed dirt paths, you may find that the increased tread of a trail shoe causes joint pain, due to the grip of the shoe on the path. Once you have made your choice in shoes there are a variety of things that you can do to help with comfort and longevity.
Socks
Investing in nice running socks is absolutely not a waste of money. Sure you can wear your thick cotton athletic socks, however once you have invested in a nice pair of shoes, why not pay a few extra bucks for the socks. Running socks typically are not 100% cotton. They will have a micro-fiber blend or a little wool in them to help them retain shape and wick moisture away from your feet. They also normally have a flat toe seam. These two factors alone greatly reduce the chance of you developing blisters.
Rest
If you run more than three days a week you should consider purchasing two pairs of shoes. Although this may seem extravagant, each pair of shoes will last longer, so you come out ahead in the end. Giving your shoes a chance to totally dry out and regain their form between wearing extends the wear and comfort level of the shoes. If you have a pair of shoes that you love, you may wish to purchase two of the same pair. If you run on a variety of surfaces, you may wish to purchase two different types of shoes, one for each surface.
Cleaning
The absolute best thing that you can do to enhance the comfort and lifespan of your shoes is to keep them out of the washing machine. If they get dirty, sponge them off and allow them to dry. Sure, they look terrific when they come out of the washer, but internally they will never be the same. The foot beds, cushion and soles are not made to tolerate an agitator.
Running shoes are for running
To really maximize your investment, slip on your running shoes before you run and remove them when your done. Change into a pair of sneakers, sandal, or even your “old” running shoes, but save your running shoes for actual running miles.Finding the perfect pair of running shoes is part science and part art, with a healthy dose of research thrown in. What works for your best friend will not work necessarily work for you. The good news is that once you find what feels comfortable, you can normally count on buying that same shoe over again as your running shoes need replaced. The average running shoe lasts about 300 miles, so make the investment to find your ideal shoes and you will reap the rewards for years to come.
External Links:
Runners World - Articles and forums on running for beginner to experienced runners
Road Runner Sports - Online retailer with a variety of shoe advice and a huge selection