The most important piece of gear for a runner besides your body is a good pair of running shoes. Choosing the wrong shoes can lead to improper running form, which may eventually lead to injuries. You may also suffer from black toenails, blisters, and ankle chafing. It’s a risky business because shoes can be quite expensive, so you want to be sure that you’re choosing what’s best for your individual case. Staring blankly at a big wall of shoes can be a bit intimidating and overwhelming, and it’s very easy to get sucked into a pair of shoes because they look cute, speedy, or cool. You’re goal should be to find a shoe that will offer adequate shock, absorption, motion control, flexibility, and durability. Yes, this is just as important for beginners as it is for seasoned runners. So, no running in Keds, skate shoes, flip flops, or any other shoe not meant for the sport of running just isn’t going to cut it. A good pair of running shoes should last from about 500 to 800 kilometers (300 to 500 miles), and it’s dependent on a lot of factors.

 

Normal pronation: The outside part of the heel makes initial contact with the ground. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

 

Overpronation: As with the “normal pronation” sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.

 

Underpronation: Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.

Stability shoes: Stability running shoes are designed for people who have normal or medium arched feet. When running, the foot strikes the ground at the middle to outside of the heel. The weight then travels along the foot and rolls slightly inward on to the ball of the foot and leaves through the toes. This is a totally natural running action for the normal foot type. Stability running shoes support the running action as the runner has a normal pronation or foot rotation when running. These shoes are still required and will enhance the running action far better than a lateral motion shoe such as basketball or tennis shoes. The stability shoe has elements of all types of running shoes in them. Some rigidity is required but not too much so normal pronation is allowed. Some cushioning is required to absorb the shock. These elements will help prevent injuries that the wrong footwear can cause.

 

Motion-controlled shoes: Motion-control running shoes are designed for people who have low arches or flat feet, these are feet with a very low arch if any arch at all. Runners with this foot type when running will usually strike the ground on the outer edge of the foot. The weight then transfers from the heel up the foot and the foot excessively rotates inward, this is called overpronation. This needs a specialist running shoe as overpronation can cause injuries as the weight transfers unnaturally. Motion-control running shoes help a runner with this foot type as the shoe is more rigid and prevents the excessive rotation. It does this by having a medial post in the sole, the shoe will have a slightly wider sole and be slightly bulkier to prevent the excessive rotation. The runners action is not affected but they may notice less pain and strain in the feet after the run and will see less injuries in the long term.

 

Cushioned shoes: Cushioned running shoes are designed for people who have high arched feet. Their foot print will leave a thin band at the edge of the foot. Some will not have a band at all and the arch will expand the whole way across the foot. When running the weight travels from the heel strike along the outer edge of the foot and through to the small toes which bare the brunt of the lift off. The foot has barely any rotation and this is called underpronation or supination. The lack of rotation creates a lot of shock on the joints. The cushioned running shoe will absorb this shock. The shoe will be flexible and allow more natural pronation as it contains no devices like medial posts found in other shoes to prevent rotation. Runners with this foot type will find they get shin splints and knee problems allot more than other runners lack of shock absorption their foot type causes.

If you’re still unsure and confused about this process, check out a specialty running store. A lot of running stores have “shoe experts,” and they can help lead you in the right direction. They should provide you with a few choices to try on. Some stores may even allow you to take different shoes for a quick test run. Most stores are pretty flexible when it comes to exchanges/returns. If you find that your shoes are causing problems, take them back and try something else. It’s hard to be completely certain that a shoe is right for you unless you try them.

 

1. How long have you been running?
2. How much mileage are you doing?
3. Where do you do most of your running?
4. How much do you weigh?
5. Are you aware of any foot problems, such as flat feet or over-/underpronation?