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How to Find the Perfect Running Shoe - Seavees 02 64 Baja Espadrille Slip On
Woman wearing running shoe, sitting on the track
Whether you're a weekend warrior or a seasoned marathon runner, the correct running shoe can mean the difference between showing up in the pavement and staying on the sidelines. These tips will help you find your perfect pair of running shoes.
Get Your Gait:
It's all in the foot: Most running injuries stem from over-pronation, an excessive inward roll with the foot, or under-pronation (also called supination), an insufficient inward roll from the foot. Your local specialty running or shoe store may offer complimentary gait analysis services to discover your foot strike.
Wet-foot test: No running store nearby? Utilize wet-foot test. Simply dip your bare foot in water and have a quick run outside about the pavement. Based on the imprint of the foot, you should be able to determine whether you under-pronate or over-pronate, or have a neutral gait.
Check your soles: The answer then is also on your soles. Confirm the bottom of an old pair of athletic shoes and take note of the location where the shoe is most worn. Footwear worn heavily on the instep indicates over-pronation. Worn on the lateral side? You under-pronate, or supinate. When the sole is worn evenly around, you likely have a neutral gate.
Meet Your Match:
Neutral: Perfect for the efficient runner, this footwear offer basic support and cushioning for all those with a balanced stride.
Stability: A versatile style for every type of runner, these shoes offer extra instep support to aid your feet transition smoothly from heel to toe and alleviate the effects of mild to moderate under- or over-pronation. Neutral runners could also benefit from the added support.
Motion control: These footwear provide rigid control for runners with severe under- and over-pronation. A great many other runners will likely find them to get too restrictive.
Cushion: These shoes are best for neutral runners who may require a little extra support. The design now offers good general support should you switch from sidewalk to trail or any other uneven terrain during a single run.
Trail: If you prefer the trail to the sidewalk, opt for a shoe designed specifically for off-road terrain. This footwear offer more traction and support for uneven surfaces. If you typically pound the pavement, trail running can offer a refreshing change of scenery and ease strain on your joints.
Minimalist/Barefoot: Recent studies have debated the benefits of barefoot running versus shoe running. However, many running enthusiasts have embraced the buzz of minimalist running shoes -- thin, lightweight shoes that embrace each toe and mimic barefoot running. These shoes offer less support for the feet and more connection with the soil and are better suited for well-conditioned veteran runners. Start slowly and gradually increase your time and distance allowing your feet and joints time for you to adapt.
Choose Substance over Style:
All that glitters is just not gold: Beware of buying a shoe depending on popularity alone. Your shoe is often a work horse; make sure it functions for you.
Don't compromise: It's a good idea to sacrifice fit, and jogging shoes are no exception. A good guideline is to buy running shoes a half-size up from your regular shoe size to supply room for the natural swelling of your respective foot during a run. Shoes which are too large will not provide enough support. Shoes which might be too small will result in blisters, injury, and black toenails.
Weigh in: Certain footwear is made specifically for ultra-lightweight runners. Others offer more impact-cushioning for your heavier runner.
Find your favorite: Once you discover your perfect pair, or your favorite brand, stay with it. Brands and models are constantly evolving, so intend to test-drive new versions of your standby before purchasing to make sure they still work for you. Prefer to replace your shoes every 400 to 500 miles.
Remember, Socks Matter:
Protection: What's inside your shoe matters, too. Socks offer protection from blisters and, depending on the type of sock, provide an extra layer of support and cushion.
Breathe: Select socks made of synthetic materials like polyester, acrylic, and Coolmax that actually work to wick away moisture. Avoid pure cotton socks, which rub and cause blisters in the summertime and provide insufficient insulation in winter.
The right socks: Be sure to try on your running shoes with the socks by which you'll most often be running to make sure a perfect fit.
Prolong the life span of Your Shoes:
Make the investment: Avoid buying cheap knock-offs, which only seem like well-engineered running shoes. Stick to well-known brands, backed by years of research and reviews. Those inexpensive athletic shoes may be cheap now, but they'll set you back in injuries later.
Keep them cool and dry: If they do get wet, eliminate the insoles and allow them to air in a cool, dry place. Never put your shoes next to direct heat, which could cause the shoe to crack as well as the sole to break down.
Give it a rest: While they may be comfortable, you must only wear your running sneakers while you're running. Placing constant weight for the sole will cause your shoe to wear down more quickly.
Unlace first: Always untie laces before off your running shoes. Removing them by pressing down on the heel can loosen up the shoe, compromising its fit.
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