Picking the perfect pair of running shoes is an important decision and the right shoe for your body will lessen the chance of injury, increase your performance and make the training experience more enjoyable.
There are several aspects to consider when choosing your running shoes:
- What shape are your feet?
- What distance will you be running?
- Do you have any injury concerns?
Answering these questions may effect your buying decision. Follow these steps for the perfect fit
The three main foot types are flat, neutral and high arches. The type of arches you havedetermines your pronation.
In general, motion control shoes help slow down the rate of over pronation and are recommended for flat-footed runners. Those with moderate to high arches benefit from cushioned or stability shoes, which provide a support but are still flexible and well cushioned.
So how do I work out my foot shape?
The bottom of your foot, from your toes to your heel, is completely flat. Try the footprint test. Your print will look like a foot-shaped blob. You won't see an inward curve from your big toe to your heel.
You'll notice a high and definite arch on your foot. If you do the footprint test, your print will curve inward, making the middle part of your foot look very skinny.
Neutral or Normal Feet
If you've examined your foot or your footprint and it doesn't look flat-footed or high-arched, you most likely have a neutral or normal foot. Your footprint will have a noticeable curve inward, but not by more than 2cm.
Select the right shoe for your foot shape
The correct shoe size
Make sure you have a half to a full thumb's nail length from your big toe to the end of the shoe.This may require going up in size from your street shoe. Running causes feet to swell, so you'll want to have plenty of room in the toebox. Crammed toes in the front of the shoe, and you run the risk of developing blisters or black toenails.
Choose which feel is right for you
Do you prefer to feel the responsiveness of the road with every stride, or do you like the cushioned ride of a more traditional running shoe? From racing flats to trail shoes and everything in between, choose the pair of running shoes that will best suit your personal preferences and running environment.
Take the shoes for a test drive in-store
Make sure the shoe you choose feels great when you are running, not just standing.
Replace worn out shoes
Prevent injuries by replacing your shoes every 400-500km, depending on the surface that you run. Running in worn-out shoes is one of the most common causes of running injuries. Over time, footwear loses cushioning, stability and shock absorption. You'll know when you need to replace your shoes when you feel discomfort in your joints and muscles.