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How to Find the Perfect Running Shoe - Martin Dingman Saxon Bit Loafer
Woman donning 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 hitting the pavement and staying about 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 originate from over-pronation, an excessive inward roll in the foot, or under-pronation (also called supination), an insufficient inward roll of the foot. Your local specialty running or sports equipment store may offer complimentary gait analysis services to find out your foot strike.
Wet-foot test: No running store nearby? Make use of the wet-foot test. Simply dip your bare foot in water and take a quick run outside on the pavement. Based on the imprint of one's foot, you should be able to evaluate if you under-pronate or over-pronate, or have a neutral gait.
Check your soles: The solution is also on your soles. Confirm the bottom of an old set of two athletic shoes and take note of where the shoe is most worn. Footwear worn heavily on the instep indicates over-pronation. Worn around the lateral side? You under-pronate, or supinate. If your sole is worn evenly around, you likely have a neutral gate.
Meet Your Match:
Neutral: Suitable for the efficient runner, these shoes offer basic support and cushioning for anyone with a balanced stride.
Stability: An adaptable style for every type of runner, these footwear offer extra instep support to assist your feet transition smoothly from heel to toe and alleviate the effects of mild to moderate under- or over-pronation. Neutral runners can also benefit from the added support.
Motion control: These footwear provide rigid control for runners with severe under- and over-pronation. A number of other runners will likely find them to be too restrictive.
Cushion: These sneakers are best for neutral runners who might require a little extra support. The design now offers good general support should you switch from sidewalk to trail or another uneven terrain during a single run.
Trail: If you like the trail to the sidewalk, pick a shoe designed specifically for off-road terrain. These sneakers offer more traction and support for uneven surfaces. In the event you typically pound the pavement, trail running can provide a refreshing change of scenery and ease force on your joints.
Minimalist/Barefoot: Recent studies have debated the main advantages 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 that feet and more connection with the bottom and are better suited for well-conditioned veteran runners. Start slowly and gradually increase your time and distance allowing your feet and joints time to adapt.
Choose Substance over Style:
All that glitters is just not gold: Beware of buying a shoe depending on popularity alone. Your shoe can be a work horse; make sure it really works for you.
Don't compromise: It is rarely a good idea to sacrifice fit, and jogging shoes are no exception. A good principle is to buy running shoes a half-size up out of your regular shoe size to provide room for the natural swelling of the foot during a run. Shoes which might be too large will not provide enough support. Shoes which can 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 find your perfect pair, or your favorite brand, keep it going. Brands and models are constantly evolving, so prefer to test-drive new versions of your standby before purchasing to make certain they still work for you. Plan to replace your shoes every 400 to 500 miles.
Remember, Socks Matter:
Protection: What's as part of your shoe matters, too. Socks offer protection from blisters and, depending on the sort of sock, provide an extra layer of support and cushion.
Breathe: Select socks made of synthetic materials like polyester, acrylic, and Coolmax that really work to wick away moisture. Avoid pure cotton socks, which rub and cause blisters in the summertime and provide insufficient insulation in the winter months.
The right socks: Be sure to test your running shoes with the socks through which you'll most often be running to make sure a perfect fit.
Prolong lifespan 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 run you in injuries later.
Keep them dry and cool: If they do get wet, take away the insoles and allow them to air out in a cool, dry place. Never put your shoes next to direct heat, which can cause the shoe to crack and also the sole to break down.
Give it some slack: While they may be comfortable, you must only wear your running sneakers while you're running. Placing constant weight on the sole will cause your shoe to wear down more quickly.
Unlace first: Always untie laces prior to taking off your running shoes. Removing them by pressing recorded on the heel can loosen up the shoe, compromising its fit.
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