A good pair of shoes isn't the only equipment a runner needs -- but it's a very important piece of equipment. In fact, the shoes you're wearing can mean the difference between a successful excursion and a serious injury. Running causes a series of forceful impacts on your feet, and good shoes will simultaneously help absorb the impact, support and stabilize your foot and give you the flexibility to push off again.
Start With Your Feet
Before you can choose a shoe, you'll need to know more about your feet. Running shoes come in different designs to suit most feet, so conduct a "wet test" to find your foot shape. Wet the bottom of your foot with water, then stand on any surface that will leave an imprint of your foot. If your imprint shows the toes, ball and heel but cuts in sharply where the arch doesn't meet the ground, you have a high arch. If the imprint is nearly complete with most or all of the arch making contact with the ground, you have a low arch. If you're somewhere in between, with a wide band connecting the ball and heel, you have a normal arch.
Foot Shape and Shoes
While runners with a normal arch are considered biomechanically efficient, those with low or high arches have special needs. Low-arched feet tend to roll inward, a process called pronation. High arches cause the feet to roll outward in a process referred to as supination. If you look at the soles of your old shoes, you may see that they're worn on the outer or inner edge. You'll need to choose a shoe that helps control excessive pronation or supination to help you avoid injury. As a general rule, overpronators should choose a motion-control shoe with a straight shape. Supinators should look for cushioned shoes with a curved shape. Everyone else should choose stability shoes with a semi-curved shape.
In addition, women tend to have a narrower heel and wider ball than men. It's not always clear whether shoe designers take this into account, so women should take extra care to test several brands of shoes until they find one that fits without letting the ankle slip.
Anatomy of a Running Shoe
The bottom of a stability running shoe is lined with tough rubber, known as the outsole. Above that is the midsole, which is made from a softer material designed to absorb impact and provide support. The midsole composition and design is a major point of difference between cushioned and stability shoe types. It will generally have firmer material below the arch and softer material near the ball and the heel.
The upper part of the shoe usually has a combination of solid and mesh pieces, designed to stabilize the foot while letting heat and perspiration escape. The front of the shoe is referred to as the toe box, while the back is called the heel cup. These pieces are reinforced to stabilize your foot. (See References 4)
Choosing a Shoe
The best way to find the right shoe for you is to go to a specialty shop and try on a range of models and brands. New shoes should feel comfortable and fit well; they should not feel like they need to be broken in.
The American College of Sports Medicine reports that 85 percent of people wear shoes that are too small. Running shoes may need to be up to a full size larger than your normal shoes, with at least half an inch of space between the top of the shoe and your toes. The shoe should not feel tight, but it should hold your foot in place without slippage. To make sure you choose a shoe that fits correctly, shop later in the day when your feet are slightly swollen, and wear the socks you will run in. Test the shoes by running around the shop or up and down the block.
Barefoot Running and Minimal Shoes
In 2011, the American College of Sports Medicine reported that barefoot running and minimalist shoes were an emerging trend among runners. Some runners believe that running without shoes is more biomechanically efficient, and causes less strain on the body. There isn't enough scientific evidence to show which method is in fact better, though researchers have claimed that conventional running shoes both reduce efficiency and increase the risk of injury in long-distance running.
Minimalist running shoes seek to help your feet maintain a natural running pattern, while offering protection and coverage. These shoes are extremely lightweight and have a somewhat radical appearance, but are gaining popularity among avid runners. (See References 5)
References
- American College of Sports Medicine: Selecting and Effectively Using a Running Shoe
- The Running Advisor: How to Choose a Running Shoe
- "Medicine & Science in Sports & Exercise"; Gender Differences in Adult Foot Shape: Implications for Shoe Design; Wunderlich RE, Cavanagh PR; April 2001
- Rosedale Natural Health Clinic; Things Every Walker and Runner Should Know; John-David Kato, DC, MSc; 2010
- American College of Sports Medicine; Less Is More in Latest Footwear Trends; Apr 14 2011
- "Sportscience"; Barefoot Running; Michael Warburton; 2001
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