SELECTING GOOD RUNNING SHOES
Your most important
piece of running gear
By Sherry Shelton
Although running is a simple sport that almost everyone can
do, it forces your feet and legs through a fairly complex
series of movements.
With so many high-tech running shoes on the market
today, picking the right shoe can be challenging.
A few simple steps to follow:
Learn about Pronation
Running is a complex biomechanical process in which
generally speaking you strike the ground first on the
outside of your heel. Next your foot rolls downward and
inward slightly as it meets the ground.
Lastly, the heels lifts from the ground and you push
off from the ball of your foot to move forward. Pronation is
a natural normal process.
Everyone should pronate to some degree.
Pronation is a good thing
--- it helps the
foot absorb the shock of impact.
Some runners overpronate – meaning their foot rolls
inward. This is a common problem that leads to injuries,
particularly of the lower leg and knee. Some runners
supinate or underpronate and their feet roll inward a little
after contact. This can also lead to injury.
Generally speaking, if you’re “flat footed” means you
may have a tendency to overpronate. A normal foot means
you’re probably a normal pronator. A high arched foot means
you may be a supinator.
Your foot type and degree of pronation determine the
characteristics that you’ll need in a running shoe.
Visit a specialty running
store
The knowledgeable people who work in these stores will be
able to tell you what type of shoe you need.
Successful
shoe shopping tips:
·
For best fit – shop in late
afternoon when your feet are at their largest because they
expand during the day and right after running.
·
Wear the socks you’ll wear when
you run. If you don’t have any – buy some before trying on
shoes.
·
Make sure the salesperson
measures both your feet.
One foot may be larger or smaller than the other.
Before you try on shoes the salesperson should talk to you
about your running in order to guide you to appropriate shoe
models.
·
How long have you been running?
·
How much mileage are you
running?
·
When do you do your most
running?
·
How much do you weigh?
·
Are you aware of any foot
problems such as flat feet
or overpronation or supination?
Be sure the shoe fits
correctly
A running shoe that fits will be snug but not tight.
Buying running shoes that are too small is a common problem.
Your running shoes may need to be a half or full size larger
than your street shoes. Check for adequate room at the top
by pressing your thumb into the shoe just above the longest
toe. The edge of your thumb should fit between the end of
your toe and the top of your shoe.
Your heel should fit snugly into the rear of the shoe
and not slide up or down as you walk or run.
The upper part that wraps around and over the top of
the foot should fit snugly and hold your foot securely but
it should not irritate or press too tightly on any area of
your foot. Lastly, take the shoes for a test run.
Use these guidelines when trying out a few different
running shoe models. Select the shoe that feels and fits the
best for you.
Sherry Shelton has over 25 years of experience in the
health and fitness industry.
Sherry is a licensed USA Triathlon, Cycling and
Running Coach and a nationally certified Personal Trainer.
Sherry has been competing in triathlons, duathlons
and road races for over 10 years.
She has contributed numerous health and fitness
articles for North Fulton Living and Atlanta
Sports & Fitness magazine and The
Atlanta
Journal-Constitution
newspaper.
