Choosing a pair of running shoes can be complicated and expensive. The choices available include shoes promoted for specific running surfaces and prices ranging from $20.00 to more than $200.00. Runners need to wade through the information since running shoes protect the feet and knees, prevent sore muscles and shin splints and support the arches and ankles. American Council on Exercise recommends learning about athletic footwear to guide you to the right running shoe for your individual needs.
Step 1
Identify a store at which you will shop for your running shoes, preferably one that is well-known in your community and has a lot of choices in both manufacturers and price. Avoid buying shoes from the internet or mail order companies unless you have ordered and worn the exact same shoe and size before.
Step 2
Look for a shoe designed for running if you engage in that activity two to three times a week. The American Council on Exercise recommends shoes with more shock absorption to protect against ankle sprains if your have high-arched feet and shoes with less cushioning if you have low-arched, or flat, feet.
Step 3
Try on shoes at the end of the day to account for the normal swelling of the foot. An alternative is to try on shoes at the time of the day you intend to run.
Step 4
Test your shoe choice by holding it at the ball and heel and bending the shoe front to back. The shoe should be flexible enough to bend near the ball of your foot.
Step 5
Squeeze the hard cup in the back of the shoe, also called a heel counter, to check the heel support, and make sure it does not bend or collapse.
Step 6
Twist the shoe by holding it at the heel and toe to confirm that there is not too much twist in the shoe. Your want some flexibility, which you can check by flexing your feet.
Step 7
Test the shoe's cushioning by placing your thumb inside the shoe against the heel and placing your other hand under the sole of the shoe and compressing your thumb and hand together.
Step 8
Put the shoe on your feet and check the space between your longest toe and the end of the running shoe. You need this space to allow for socks, foot movement inside the shoe and increases in foot size. With your knee bent until it is over your toe, the space in your shoe between your big toe and the end of the shoe should be slightly less than the width of a thumb.
Step 9
Check the fit of the shoe around the ball of your foot to make sure the widest part of the shoe fits the ball of your foot and you have room in the shoe to wiggle your toes without feeling your foot slip in the heel of the shoe.
Step 10
Check for pressure, rubbing and pinching by rotating your ankles to make sure there is no danger of blisters from pressure on the tops of your toes or the sides of your feet.
Step 11
Run back and forth in the store while wearing both shoes to check for fit, flopping and slippage in the heel and try on different shoes and compare the fit by wearing a different shoe on each foot.
Tips and Warnings
- Wear the same type of socks that you plan to wear during running when trying on shoes. Replace your shoes when they no longer absorb the shock of running. The American Council on Exercise recommends replacing running shoes after 350 to 500 miles, or three to six months, of regular running.
- Check with your doctor or a podiatrist about foot problems.
Things You'll Need
- Running shoes
- Socks
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