Good running shoes can help your performance and prevent injury. Shoes wear out differently depending on the activity, so it is imperative to wear the correct shoes for the sport being performed. Good shoes help prevent injuries to the lower extremities and back and also encourage good posture. Shoes, like people, come in a variety of widths and sizes. Sport specific shoes are made to protect the body from the impact of the sport itself and to help maintain stability.
Good running shoes encourage forward movement through a thick heel wedge. These light weight shoes should be made of a durable outersole, usually patterned for anti-slip purposes. The midsole consists of a shock-absorbent cushion for the midfoot and toes, and the shoe upper is often made of breathable material to keep the foot dry and well-ventilated. There are sport stores that specialize in athletic shoes. They measure your foot and then match you with the proper shoe by watching you walk or run for a brief period of time. This will add to the overall cost, but in the long run, you'll be aware of the best shoe fit for the activity performed. The most popular shoe may be the "best on the market," but if it does not fit correctly, injury can still result.
What to Look for
When trying on shoes, the American Council on Exercise recommends fitting for shoes at the end of the day when foot size is the largest. Wear socks, orthotics or insoles that will be worn during the activity since these can affect shoe size. In addition, the American Academy of Podiatric Sports Medicine recommends that the shoe should have enough room so that the width of the index finger can fit between the end of the longest toe and end of the shoe. The shoe should be as wide as possible across the front of the foot (known as the toe box) so as to avoid slippage in the heel. If the shoe has variable-width lacing, experiment with the narrow and wide eyelets to achieve a custom fit.
Common Pitfalls
Running shoes can lose their cushioning after three to six months (or 350 to 500 miles). It is important to know when shoes need to be replaced. Some typical signs can be "shin splints" (the front of the shin hurts before and after exercise; may even hurt to touch), bottom of the shoe (outsole) is worn smooth and the support on the back of the heel (heel counter) is tilted left or right. If the shoes are worn out, they will no longer absorb the pounding and jarring action of activities. A good pair of running shoes can be expensive, but the extra investment can help prevent injuries.
Member Comments