How To Choose A Running Shoe

If the shoe fits, wear it, right? Well it may not be that simple, according to foot and shoe experts. If you are looking for a new pair of running shoes, you need to know more about your foot than just your size, according to Donald J. Siegel, DPM, of Marlborough, Mass. Siegel is a board-certified doctor of podiatric medicine and a member of the American Association of Podiatric Sports Medicine.

"Depending on the anatomy of your foot, using the wrong shoes can cause problems ranging from bunions and blisters to knee, hip and back pain," he says.

Get to know your feet
Running shoes are designed to provide different amounts of cushioning, shock absorption, stability or motion control. Wearing the correct shoe can help prevent pain and injuries that can end up being chronic problems.

But which one is right for you? The first step is understanding what happens every time you take a step.

"When your foot first hits the ground, it's in a 'supinated' position, along the outside of the heel. As the forefoot comes down, the foot rolls inward, or pronates to absorb shock," explains Dr. Siegel. "If the foot doesn't absorb the shock, that force is driven up the leg to the ankle, knee, hip and back. If the foot supinates too much, and you come down on the outside of the foot, you'll be prone to ankle sprains."

These are common problems and there are a few ways to see if you over-pronate or supinate. Typically a person with a high arch is a supinator, while a person with a low arch is an over-pronator.

"You could look at the outline of your foot print at the beach," suggests Sharon Barbano, a former world-class runner and group director for Reebok's women's initiative, "but the best way to check is to look at the soles of an older pair of shoes."

"If the inside of the sole is worn out more, you probably over-pronate, and if the outside of the heel is worn out more, then you probably supinate," explains Barbano.

In most cases, wearing the proper shoe can help control or correct these problems, and qualified salespeople can suggest the shoes that are right for you.

Other features for your feet
Once you know if you need a control/stability shoe for over-pronation or supination, there are other features to consider.

Breathability: Our feet can sweat up to a half-pint of perspiration in a day, so it is important to look for a shoe designed to promote breathability.

Shock Absorption and Cushioning: "When running, the force coming down on your foot is up to three of four times your body weight," says Dr. Siegel.

Fit: "Everyone's feet are different," Dr. Siegel says, "Most of us have one foot that's slightly larger than the other. You always want to measure for the larger foot."

"When trying on a running shoe, it should be snug in the heel, you should feel your arch supported, and you should have wiggle room around the toes," says Barbano.

"Look for a larger squared off toe box area, a lot of flexibility right behind the toes and good support around the heel," says Dr. Siegel. "You should have a thumb's width between your big toe and the end of the shoe, and be able to pinch a little bit of material on the side," he adds.

Where and when to go
Running shoes should be replaced about every 300 to 500 miles, even if they still look like they are in good condition. To get a shoe that works for you, go to a store that specializes in running or walking shoes, such as the New England Running Company, in Beverly. The sales people are trained to know the features of each shoe.

"Shop for shoes later in the day, that's when our feet are the largest," says Dr. Siegel. "And when you try on the shoes, they should be comfortable and fit immediately. If they don't fit or aren't comfortable then, they won't be later either," he adds.

"If you have trouble finding shoes that fit, or have severe pronation/supination, discrepancies in foot size or other physical conditions, a podiatrist may be able to help you," says Barbano.

Today's running and walking shoes are designed to improve efficiency and prevent injuries. Choosing the right pair will be your first step toward a successful and safe running or walking program.