Choosing the Right Running Shoes

By. Rouf Ahmad Khan PET YSSD
Whether you run for fun or run for fitness; whether you get out a couple times a week or train competitively; whether you prefer on-road or off-road running; whether you love running or just love it when it's over; there is one thing about running that stands out from all other sports: the equipment required is minimal. Lightweight, breathable, layered clothing and a good pair of running shoes. That's it.
"Good pair of running shoes." What does that mean exactly? Finding the right shoe and getting it in the right size is the best way to avoid foot pain. Unfortunately we sometimes let our economy decide what kind of sport shoes we are going to buy. We think that it doesn't really matter; they all look pretty much the same. That's just amateurish! Proper running shoes go a long way in preventing running related injuries and improving your long-term performance.
Choosing the right running shoe can be an overwhelming task given all the high-tech shoes available today and all the special features each running shoe claims to have. When buying a new pair of shoes there are many factors to consider like your weight, your biomechanics, weekly mileage, the surfaces you run on and your foot type. This means that one person's ideal shoe can be terrible for another person.
Basically there are three different imprints most people usually have based significantly on their arch height: normal arch, low arch or high arch. The easiest way to determine which of these categories your foot falls into is by doing a simple wet test. To take the test, wet the bottom of each foot and stand firmly onto a piece of paper and examine the shape of the imprint left by your foot.
• Normal or neutral arch: If the footprint shows about half of the arch then you have a normal or neutral foot and you are most likely a normal pronator (or neutral-pronator). Pronation means that when your heal hits the ground the foot rolls inward. This "rolling inwards" motion as the foot progresses from heel to toe is the way that the body naturally absorbs shock. This is the most common type of foot, and it's also the least susceptible to injury provided it's outfitted with proper footwear.
• Flat-footed or low-arched: If you see almost your entire foot after the wet test, then you have a flat foot and you are most probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward (pronates) too much, resulting in excessive foot motion. An overpronator does not absorb shock efficiently and hence faces risk of injuries. Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation are the best shoes for an over-pronator. Motion control shoes are also great for runners with larger frames because they offer plenty of support.
• High-arched: If you observe a very narrow band connecting the forefoot and heel, then you have high arches and you are most likely an underpronator or supinator. Underpronation can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Like an overpronator, an underpronator also does not absorb shock efficiently and hence faces risk of injuries. The best shoes for people with high arches are cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Underpronators should stay away from motion control or stability shoes, which reduce foot mobility.
Another quick and easy way to determine if you overpronate or underpronate is to pick up a pair of your old running or walking shoes and look at where they're worn out the most. An individual who overpronates tends to wear down their running shoes on the medial (inside) side of the shoe towards the toe area. Whereas an individual who underpronates tends to wear down their running shoes on the lateral (outside) side of the shoe towards the rear of the shoe in the heel area.
There are various types of shoes, each of them designed for a specific kind of activity and for a specific type of foot imprint:
• Cushioned Shoes: These shoes offer the most cushion and has a thicker or sturdier padding than most shoes. It is the shoe type to buy if the person's foot has a high arch. The only downside to this is that these are the shoes with the least support. If you do not need any extra support for your foot, and want a better feel during workouts due to cushioning, this is the type of shoe to buy.
• Motion-control Shoes: This is the most stable and most rigid of all exercise shoes. This is also the best buy if the person is flat-footed. Since the motion of the feet is restricted it will be able to help those who are flat-footed with their balance.
• Stability Shoes: These shoes are the ones that people of average weight should buy. If the person does not need any significant support or good durability, these are the shoes to be.
• Lightweight Training Shoes: These are the shoes which are designed for intense and agile performer. These training shoes effectively help the active runner by giving him the right amount of support and flexibility that is needed for optimum performance.
• Trail Shoes: These shoes are the ones which supply the best grip, balance and durability. These are the shoes for hikers or for runners who run off-road or in intemperate weather.
Regardless of your sport or exercise, some general guidelines apply to all shoe shopping:
• Shop for shoes in the afternoon, when your feet are at maximum size. (They swell during the day).
• While color and style may be important to you, please consider features like stability, motion control, and cushion.
• Wear the socks you normally wear with shoes to assure the right fit.
• Try on both shoes. Most people's feet vary a bit in size from each other, so you should be sure the shoes fit your largest foot comfortably.
• Check for space at the end of your longest toe. There should be enough to let you move without pinching.
• Move around in the shoes, and insist that they feel like a perfect fit right away. If they don't, keep looking.
• Don't shop by price alone, but do look for materials and good workmanship.
• Replace running shoes after 500 miles, walking shoes after 1,000 miles, and aerobics shoes after about a year of regular use.
The right shoe can make your workouts more comfortable, keep you from getting injured. Ultimately, the person who is buying the shoes must be able to know what type of activity he or she is going to engage in. The better the person is able to gauge the terrain and the activity that he exercises in, the better the chances that he will select a shoe that will fit his foot type and training needs.