A Beginner's Guide To Buying Running Shoes
Congratulations! If you are reading this it means that you have made the decision to run. Whether it is for health or lifestyle reasons or just for the fun of it, running will give you years of enjoyment if you know how to select the right running shoe for you. All of our feet are different, so there are many different types of running shoes.
It can be downright confusing. But with some basic knowledge you'll have some clarity and know exactly how to choose the right running shoes.
Running shoes are designed based on your foot arch (normal/medium, low/flat or high), your gait (how your foot strikes the ground), and the type of surface you'll be running in. The different types of gait are severe to mild overpronation, neutral, and supination. Based on this there are basically four types of running shoes:
1. Cushioning
2. Stability
3. Motion control
4. Trail shoes
So how do you know which ones are right for you? The best way is to have a professional evaluate your running gait with video and measure your arch. Don't worry you don't need to go see a doctor to do this. There are many local specialty stores that offer this service for free. Just make sure that it is someone with experience and get more than one opinion.
Based on that evaluation you will know which of the four types are best for you. There might be some overlap in the types that match you since running shoes are often a combination of these four types. That is where the importance of fitting comes in. Once you have been evaluated you will try on different pairs of shoes and select the one that feels the best for you. Feel free to walk around, and take them for a spin on the treadmill. Remember, you'll be spending miles and miles in those shoes, so you want them to fit properly.
You now have the perfect shoe for you. How will you know when you need to replace them? Running in old or worn shoes can potentially lead to injury, so it is important to replace them promptly when the time is right. Unfortunately there is no exact time for everyone. This will depend on the type of surface you run on and whether you are a heavy or smaller runner. A good rule of thumb however is to replace them every 300 to 400 miles of running. Remember, that the cushioning will wear down before the thread on the sole does, so keep track of the miles you run and inspect the cushioning of your shoes as you get close to that 300 mile mark.
By getting your arch and gait evaluated, choosing the right type of shoe, and replacing it as needed, you'll be well on your way to avoiding injuries and enjoying a lifetime of happy running.
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