Running requires less gear than many other sports, but it is still important to make sure you use gear that gives you adequate protection and comfort. Choosing the right shoes to suit your body and running style helps minimize the stresses running puts on your body. People with knee and back problems already have a structural disadvantage compared to a healthy runner, so it is especially important they minimize the physical stresses of running.
Step 1
Determine your foot size and type. Use a shoe size measuring device to find out what size shoe you need. These devices measure both the length of your foot and the width, so you can determine whether you have a wide, narrow or average foot. Measure both feet, because they are not usually exactly the same size, and go with the larger size. Look in a mirror or ask a shoe store sales person to assist you in determining if you have flat feet or high arches. If your ankles lean in toward the midline of your body, you have flat feet. If you can see a large amount of space in the arch of your foot, you have high arches. Your feet swell throughout the day, so trying on shoes at the end of the day or after running will ensure you select a shoe that will compensate for the daily swelling rather than picking one that is too small.
Step 2
Narrow down the shoe selection to shoes available in your size and those that suit your foot type. If you have flat feet, you will want a shoe that has anti-pronation qualities. That means the shoe will help lift your arch to keep your foot on a more neutral plane. Flat-footed runners should look for labels like "motion control" or "stability" on running shoes. If you have high arches, only look at shoes designed to support a high arch, or shoes that include "flexible" or "cushioned" on the label. If you have neutral arches, which are neither high nor low, you are not limited to a specific type of running shoe and may choose whichever is most comfortable.
Step 3
Browse running shoes that provide good support and have thick, shock-absorbing soles. The thicker and more cushioned the sole, the more the shoe will absorb shock, leaving less shock to reach your knees and back. Unfortunately, it can be difficult in the store to tell if a shoe offers you good support; however, you can tell if your shoe provides good support during and after a run. If a shoe has good support, you will feel minimal vibration through your ankle and leg each time your foot strikes the ground during a run, and you should not have pain in your back and knees in the hours following a run.
Step 4
Select a running shoe that feels secure but does not hold the foot "stiff." The shoe should allow the foot to roll inward and outward naturally along with the shoe but still provide support. Choosing a shoe that is too stiff can throw off your natural gait, resulting in back pain.
Tips and Warnings
- Visit a podiatrist and ask about custom inserts for your shoes if you don't have luck with any running shoes straight off the rack. Custom orthodics can be pricey, but they are made to fit your feet and provide extra cushioning and support. Use proper running form to minimize stresses on your knees and back. You should lean forward and keep your knees bent. Run on a soft surface such as grass, turf or a rubber track to minimize shock. Change your running shoes every 500 miles. Shoes wear out after a lot of running and walking and will not provide adequate cushioning.
- Don't buy shoes that feel too tight when you first try them on. There is a break-in period where shoes will loosen up within the first few weeks you wear them, but if they are tight in the store, chances are they are not the correct size.
Member Comments