What To Look For
Runners who have a high arch in their feet will need flexible shoes with a soft midsole. Having a midsole that provides an extensive cushion helps it with shock absorption and prevents injury. When shopping for a new pair of running shoes, scan over its description and look for key words such as "flexible" or "cushion."
Common Pitfalls
Without proper footwear, unsupported high arches in your feet may lead to claw-like toes due to toe clenching, leg cramps, ankle injuries or stress fractures. For this reason, runners should avoid shoes that are labeled as "motion control" or "stability shoes" as they do not provide the proper support and prevent the feet from pronating during running sessions. Pronation refers to the way the feet roll from heel to toe upon impact and allows for adequate shock absorption.
Where To Buy
A variety of running shoes are available competitively priced at popular sporting goods shops such as Sports Authority, Dick's Sporting Goods or Big 5. Some of these chains will match or beat their competitors' prices. Small local shops that specialize in running gear can give you personalized attention and help fit you for proper running shoes. Some shops offer services where the experienced associates analyze your strides, impact and feet positioning while running on a treadmill to help find the correct shoe. Reputable online vendors such as Zappos offer a wide range of shoes to choose from. The benefit is you can compare prices and take advantage of online sale or discount opportunities. The downfall is that you won't be able to test the shoe before purchasing.
Cost
The cost of purchasing running shoes can range from as little as $40 to as much as $200. The varying prices will depend on the type of runner you are, your location and personal preferences. If you are a long distance runner, there are shoes that can pack in greater mileage but at a higher cost. If you live in an area that rains a lot or snows during winter months, you may decide on running shoes made from waterproof material. In general, the more features a shoe has, the higher the cost.
Accessories
Most running shoes can log in between 350 and 550 miles before they need replacing. If you don't keep track of your miles, a pedometer which tracks your steps may be a worthwhile investment. There are pedometers that you can clip onto your waistband or onto your shoe to track your steps. Approximately 10,000 steps equates to 5 miles. Some, more expensive, pedometers store your step count or transfer them to a database in your computer for easy tracking.
Insider Tips
Another factor to take into consideration is the running terrain. City roads and dirt trails require slightly different running shoes. Road shoes work best for flat surfaces because there are minimal grooves on the outsoles. Dirt trails require shoes that have multiple and deeper grooves on the sole for better traction.
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