The effectiveness of running shoes depends on many factors, including the quality and type of construction, the shape of your feet, the types of surfaces you run on and how long you've been wearing the shoes. Generally, wearing proper running shoes protects your feet and lower legs from injury and keeps your feet comfortable during long runs. Your running shoes are only effective if you choose the ones that are right for you.
Arch
The first step to finding effective running shoes is to determine what type of arches your feet have. Find a surface on which you can leave a wet imprint of your foot, such as a rough piece of slate. Moisten your foot and step onto the surface to leave an imprint. The imprint of your arch will appear halfway between your toes and your heel. If the imprint is very narrow at the center, you have a high arch, which means you will need a cushioned shoe. If the imprint is very wide at the center, you have a low arch, which means you will need a motion-control shoe. If you have a normal arch, you should buy a stability shoe. If you're still not sure, consult a podiatrist.
Barefoot Shoes
Runners sometimes claim that barefoot shoes, shoes made of thin material that have minimal cushioning, foster a more natural way of running. Some experts are skeptical of such claims. For example, Dr. Robert A. Kornfeld, founder of the Institute for Integrative Podiatric Medicine, warns that barefoot shoes don't provide adequate cushioning for running on paved surfaces. He points out that the human foot is naturally suited for running on uneven, grassy terrain. Paved surfaces, on the other hand, are a modern feature, so runners need specialized foot protection, which well-designed running shoes provide.
Expert Insight
If you have any foot problems, talk to a podiatrist about what type of running shoes will work best for your feet. Otherwise, consult trained staff members at a shoe store, who can help you choose shoes that work well for your training program and running style. Test different shoes by walking around and then running short distances.
Features
Effective running shoes are comfortable enough to make your running pleasurable but stable enough to provide firm support for your heels, ankles and soles. Note whether your ankles and feet feel supported and whether the shoes conform well to your feet. Sole inserts might help, but it's better to buy shoes that fit well in the first place. Some running-shoe stores provide small inclines that allow you to test how the shoe will react while you run up a hill. Note whether your feet shift backward while you stand on the incline. The fit should be stable no matter what type of surface you run on.
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