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Running shoes are our most important piece of equipment. They've got to fit and take care of our feet, meet the personel demands of our running, and supply the cushioning and relax for our workouts. With so many shoes on the store choosing the right shoes can be confusing.

Know Your Feet

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Before you buy shoes get to know what type of feet you have. You can do this with a self exam and the wet test. Place your feet in water and then stand on paper to see the outline of your feet.

Know Your Feet to select Your Running Shoes

High Arched Feet

These feet leave an imprint thin at the midfoot. The arch looks high and pronounced. High Arched Feet ordinarily supinate (roll outwards).

Shoe Requirements: These feet need a well cushioned shoe, rear foot stability and a padded arch high enough to give some arch support. The shoes are flexible with a soft midsole.

Flat Feet

Flat Feet leave an imprint wide at the arch with itsybitsy details. They have low arches and regularly pronate (roll inwards) excessively. These feet can be very flexible and unstable.

Shoe Requirements: They need maximum petition controlled shoes with a high level of retain and stability. These shoes are mostly inflexible, durable and heavy, to operate the pronation.

Normal Feet

This imprint shows a narrowing at the midfoot but not immoderate and a itsybitsy curve inwards.
Shoe Requirements: normal feet need shoes that supply broad stability, good arch retain and some cushioning.

Where to Buy?

If you're new to running, unsure of your feet type or have foot problems (supination or pronation) buy your shoes from a specialty running store. These shop regularly have a salesperson that runs and knows how to fit you properly. Specialty running shop can advise you on the latest technology and updates from the shoe companies. What's more they're a good source of local information on running events, training and clubs.

Tips When ShoppingBring along your old shoes to aid the salesperson on your foot type and history. Shop in the afternoon when your feet are larger. Remember to take along orthotics (if you wear them) and your socks. Allow wiggle room for your toes. There should be no pressure on them. You'll need toe room for down hill running and on hot days when your feet swell more. When in doubt buy the larger shoes and wear thicker socks. The heel should be cozy with no slip. Overall the shoes shouldn't feel too tight or too loose. Try distinct brands to see what's right for you. Test out the shoes, walk nearby the store and break into an easy jog if there's room. Some shop let you have a test run face if there's a clean face and you're in sight. The shoes should feel ready to run in. Go with what feels good, only you'll know if the shoes feel comfortable.
Replacing Shoes

It's not worth trying to save a few dollars by not regularly replacing your shoes. The accepted wisdom is to change shoes every 300-500 miles. This will depend on how often you run, how far and where you run, your weight and if you have any foot problems. It's a good idea to make a note in your running log when you buy your shoes so you can track the mileage.

Monitor your shoes for signs of immoderate wear but don't wait until they're looking too shabby. Replacing your shoes could help you avoid the discontentment of spending weeks or months off injured and save you dollars in treatment.

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