Factors to consider
Running shoes absorb landing shocks from the whole body mass a few thousand times during a run. They therefore require good cushioning and stability. Training shoes are not so technologically packed because it’s not really needed. Training, or cross-training shoes are generally, heavier, less flexible in the mid-sole and have a lower heel-to-toe-drop. Use of wrong shoes for running leads to discomfort, lowered performance and injuries.
Road-running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities. Light and flexible, they’re made to cushion or stabilize feet during repetitive strides on hard, even surfaces.
Trail-running shoes are designed for off-road routes with rocks, mud, roots or other obstacles. They are enhanced with aggressive tread for solid traction and fortified to offer stability, support and underfoot protection.
Cross-training shoes are designed for gym or Crossfit workouts or any balance activity where having more contact with the ground is preferred over a thick platform sole
Pronation is the inward movement of the foot as it rolls to optimally distribute the force of impact on the ground as you run creating good shock absorption.. With normal pronation, the foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. Pronation is critical to proper shock absorption, and it helps you push off evenly from the front of the foot at the end of the gait cycle.
Try on shoes to find the one that fits best.Try towards the end of the day.Feet swell after the days activities. Shoe sizes vary by manufacturer and even from one shoe model to another. Running shoes not only provide substantial midsole foot cushioning, they also offer arch support, aid in the prevention of injuries and can promote improved athletic performance. Most of us have one foot larger than the other one.Try on the larger foot.Make sure there is enough space (3/8″ to 1/2″) for your longest toe at the end of each shoe when you are standing up. Make sure the ball of your foot fits comfortably into the widest part of the shoe. Your heel should fit comfortably in the shoe with a minimum amount of slipping – the shoes should not ride up and down on your heel when you walk Walk in the shoes to make sure they fit and feel right.
Shoes are an investment that is worth it. It is likely less than the money and time you’d spend seeing the doctor because you got hurt.
Shoes should be replaced every 500 to 800 kilometeres.If you log too many miles in a week,buy more than one pair and alternate.Keep track of the date that you bought them in your training log.
This refers to the way that the average foot reacts to a stride. Usually the heel contacts the ground first and rolls inward a little. At the same time, the arch of the foot flattens, absorbing the impact of the step or stride. A slight outward roll follows as the foot tenses and lifts for the next step.
The feet of runners with basic or neutral pronation work exactly as they should, with only slight rolls to either side at the appropriate time during the stride. This effective type of pronation reduces stress on the ankles, knees, and hips. Runners with neutral or normal pronation require some basic support but need not invest in a special type of running shoe.
Supination or underpronation occurs when the foot rolls outward upon contact, rather than inward. This causes a harsher impact, jarring a runner’s knees unnecessarily. Runners who suffer from this condition should have extra cushioning in the soles of their shoes. Their shoes will also need to have a more flexible upper portion. Supination is fairly rare among runners.
When the foot rolls inward too far upon impact, the result is overpronation, which is a common condition among runners. Without proper support, runners with overpronation may suffer injury to their knees. Their shoes should have additional rigidity and stabilizing features to minimize the effects of the condition.-(TBC-identifying arch type and pronation type)
There are a number of ways to check this. You can visit a biomechanics expert or experienced shoe retailer or carry out the “wet test”. Your running shoe wear can also be a good indicator of your pronation and hence arch type
The Wet Test works on the basis that the shape of your wet footprint on a dry floor or piece of paper roughly correlates with the amount of stability you might need in your shoe. However,other variables such as your weight, biomechanics, running experience, and fit preferences come into play.
You should try on and run in any shoe before you buy it, to see whether it feels right for your stride. Ideally, a fit specialist from a specialty running store can assist you by asking questions about your running and injury history, looking at your old shoes, and observing you run
If you see about half of your arch region filled in, you have the most common foot type that naturally supports your bodyweight and pronates normally under load and you can wear just about any shoe.
If the arch of your footprint is filled in, it’s likely that your foot collapses inward when you run. This acts as a shock absorber, but the additional rolling in of your foot may stress your feet and knees, adding to your injury risk requiring shoes with more stability, such as internal wedges that build up the arch side, dual-density midsoles and supportive “posts,” or wider, more substantial midsoles.
If your footprint shows little or no contact along the outside edge and you see just your heel and the ball of your foot, you have a “high” arch. Your foot may not roll in much when you run, but it doesn’t absorb much shock. –Well cushioned shoes with little or no arch support are required.
To ensure you run with happy feet, you need to make sure the shoe fits properly from heel to toe