Finding the right running shoe for your needs is an important, but often overlooked, part of starting a running routine. According to coolrunning.com, running shoes are specifically made to absorb 2.5 times your body weight each time your foot strikes the ground during running. Running in shoes not designed for running can lead to discomfort and injury, so choosing the right shoe in an investment in your health.
Step 1
Find a good shoe store in your area, preferably one that specializes in running. These kinds of stores typically have salespeople specially trained to analyze your gait and help you pick the most appropriate shoe for your needs.
Step 2
The most important factor in buying the right shoes for you is knowing how you land on your feet. People can pronate, which means your feet turn in when you walk or run; supinate, meaning your feet turn out; or have a neutral stride, in which there is no roll to either side. Therunningadvisor.com suggests looking at the heel of a pair of sneakers you wear often. The wear pattern will help you identify how you land. If your heel is worn on the inside, you overpronate; if wear is mostly on the outside of the heel, you supinate; if wear is distributed evenly, you have a neutral stride.
Step 3
Checking your arch height is also another way to determine your running style. You can do this by wetting the bottom of your feet and then stepping onto a paper bag, says therunningadvisor.com. After a minute, step off the bag and examine the imprint. If almost the entire foot is imprinted on the bag, you have low arches and probably overpronate. If the imprint shows a thin band separating the heel and toe, you have high arches and likely supinate. Imprints that show a band nearly half the width of the foot between the heel and toe, you have a normal arch and are probably a neutral runner.
Step 4
Decide what type of running you will be doing, and then select the shoe accordingly. If you are looking for racing shoes used primarily for races or competitions, a lightweight racing flat is needed. If you are likely going to be trail running, trail shoes are typically made of more durable materials than regular running shoes.
Step 5
At the store, look at the composition of the shoes to figure out which shoes suit your needs. Ask the salesperson what kind of cushioning each shoe has and look at the shape of the last, which is the curve of the shoe. If you overpronate/have low arches, you want a shoe with a medial post, which is a stiff material on the inner side of the shoe that helps control pronation; and a straight or semi-curved last for more support, says dickssportinggoods.com. A dense polyurethane midsole with give cushioning but stability. Supinators and those with high arches should look for a shoe with a curved or semi-curved last, no medial post, and a midsole made of a material called EVA or compressed EVA, which will provide soft cushioning. A flexible outsole, the part of the shoe that lands on the ground when you run, will also be beneficial for supinators. Those runners with a neutral gait and neutral arches should look for a straight or semi-curved last, says dickssportinggoods.com, with a midsole that gives moderate cushioning, such as a blended EVA-polyurethane midsole. You may or may not want a shoe with a medial post, depending on your personal preference. Picking a shoe with the right features can help prevent injury and ease stress on your feet.
Step 6
When trying the shoes on, walk or jog around the store to see how the fit around your foot and if there is enough room in the toes. After investing in a good pair of shoes, you don't want to have to return them because they are uncomfortable when you run!
Step 7
Once the shoes are bought, lace them up and go for a run. Now is the time to enjoy them!
Tips and Warnings
- Find a store with a good sale staff with expertise in running and cross training.
Things You'll Need
- An old pair of sneakers (optional)
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