According to the American Academy of Family Physicians, 1 out of 100 Americans run every day. Whether you head out on a jog every morning or a few times a month, knowing how to choose running shoes will help you run safely for years to come. The experts at Summit Orthopedics want to ensure you’re running safely, whether you’re part of their Minneapolis/St. Paul area community or are running elsewhere.
So, what should you know when choosing the right running shoe?
Tips for Choosing Running Shoes
The most important thing to know about how to choose running shoes is that you have unique needs based on your running program. What works for someone else may not be right for you. So, don’t fall for advertisements or go with whatever shoe works for your running partner.
When choosing a shoe, consider the following:
- Cushion. Comfort matters, so you likely want a cushioned shoe. Too much cushion, however, may compromise the shoe’s stability and exaggerate subtle changes in your normal wear pattern. While cushion is important, so is stability. This is a careful compromise.
- Drop. This term describes the height difference from one end of the shoe to the other. Some experts recommend no more than a 6-millimeter drop from back to front. However, if you are already running and accustomed to a shoe with a greater drop and do not have any difficulties, you have likely become accustomed to the height difference.
- Fit. Proper running shoes fit well and stay in place while you run. There should be at least a half inch of space between the tip of the shoe and your toes. Additionally, your shoes should allow you to wiggle your toes comfortably.
- Time. Your feet swell during the day. To ensure your shoes always fit well, head to the store in the afternoon instead of first thing in the morning.
- Weight. Lighter shoes make it easier to maintain a steady pace for a long period. Adding just 100 grams of weight reduces performance and increases the amount of oxygen needed to maintain that pace. However, a lighter shoe may compromise stability.
Shoes Should Support Natural Movement
You may have heard you should buy shoes based on your arch shape, foot shape or whether you pronate or supinate. Motion control shoes, also known as hindfoot stabilizer shoes, are helpful for those who overpronate and experience discomfort as a result. In these cases, a shoe designed to prevent pronation (also called an antipronation shoe) can be helpful in preventing stress on the deltoid ligament or lateral ankle.
However, we have seen many patients present to the clinic with an antipronation shoe, having heard this was appropriate for them when they actually have a higher-than-average arch. A higher-than-average arch and an antipronation shoe will result in increased stress on the outside of the foot. If you feel you need an antipronation shoe, it might be a good idea to consult a foot specialist.
Find Someone Who Knows How to Choose Running Shoes
Shopping for shoes can take time and patience. For the best chance at success, don’t go at it alone. Look for a store with specialists who know how to match your feet to the proper shoe.
To help you choose the right running shoes, a shoe specialist will consider the following:
- Purpose. The right shoe should not only fit your foot but also meet the needs of the type of running you do (road running, trail running, etc.). You might also need a different shoe if you are training for a marathon versus recreational running. Regardless of your goals, the two most important factors are comfort and support.
- Size. Get your feet measured every time you buy shoes. Keep in mind that sizing may vary among different brands and even between different shoes of the same brand. Also, if you have two different-sized feet, you may benefit from two different-sized shoes.
It may be easier said than done when it comes to finding a shoe specialist. In addition, some retail stores will encourage you to run on a treadmill in an effort to “analyze your gait.” However, this is a science unto itself, and typically a shoe salesperson lacks the necessary training.
Breaking In New Shoes
Plan on buying new shoes at regular mileage intervals. This may vary slightly from runner to runner. If you tend to wear out the heel of your shoes unevenly, such as the inside heel versus the outside of the heel, you may need to purchase new shoes before the wear pattern starts to influence the position of your heel on the ground. This wear pattern can also affect your knee.
The American College of Sports Medicine recommends a slow transition to new shoes. Initially, wear your new shoes for a short part of your run. Then switch to your old pair. Gradually wear the new shoes for longer portions of your run. After a couple of weeks, you can wear the new shoes for your entire run.
Has running left your feet in pain? Schedule an appointment with one of Summit Orthopedics’ foot specialists to have your feet evaluated and any questions regarding shoe wear addressed.
