One of the most frequent question I encounter as a runner is not about running but about “Which shoe should I buy?” . It’s an important question coz that is the only accessory you need to run and having a bad shoe will jeopardize the training routine and might cause injury. There’s lot of science behind choosing a right shoe, and if you Google it you will be bogged down by the amount of information. So I tried to map everything in the form of a 1-page mindmap(click to open full image), which will help you to get familiar with the jargons as well as help you with the choosing the right shoe according to your foot type.
Arch Types:
Foot Mechanics:
Underpronator: Foot does not roll in, or rolls outward. You push off mainly from the small toes on the outside of the foot.
Normal: Foot rolls in slightly. You push off evenly from the front of the foot.
Overpronator: Foot rolls inward significantly. You push off mainly from the large toes on the inside of the foot.
How does your foot strike the ground?
Forefoot Strike
Midfoot Strike
Heel Strike
Extreme Heel Strike
Shoe Selection Chart:
Anatomy of running shoe:
Running Shoe Buying Tips:
- Shop late in the day -- your feet swell during the day.
- Measure your foot while standing.
- Try on both shoes with the socks you will wear.
- Buy for your larger foot (feet are rarely the same exact size).
- Allow a thumbnail's width between the shoe and your big toe.
- Choose shoes that are comfortable immediately. If they hurt in the store, don't buy them.
- Look for a moderately priced shoe. Price is not necessarily an indication of quality. Research has shown that moderately priced running shoes work just as well as expensive ones.
- Make sure the shoe matches your foot type and running style.
- Wear new shoes around the house before using them on short runs.
- Don't do a long run in new shoes. Start out with a short run and stop if you have any hot spots, which are a warning sign that a blister is on the way.
- Consider having an evaluation by a doctor, physical therapist, or podiatrist to learn your foot type.
Lacing techniques for various foot types:
Shoe FAQs:
Q: How snug should a running shoe fit?
A: Aim for a thumbnail's length of extra space in the toebox. This helps you avoid losing toenails since your toes won't jam against the end when running downhill or when your feet swell. The width should be snug but allow a bit of room for your foot to move without rubbing. Laces should be snug but not tight.
Q: What is the typical lifespan of a running shoe?
A: In general, a pair of running shoes should last between 400 to 500 miles of running (3 or 4 months for regular runners). This varies depending on your running mechanics. Take a look at your shoes. While the uppers will often look good, check the midsole and outsoles to see if they are compressed or worn.
Q: If I wear an orthotic to correct my pronation, do I still need a motion-control shoe?
A: You may be OK with a neutral shoe, but a motion-control shoe will offer additional support.
Q: Can I use a road shoe for running trails?
A: Absolutely, just keep in mind that a trail shoe will give you more traction on rough or loose surfaces than a road shoe.
Q: If I supinate, can I wear a shoe that is for overpronators?
A: You shouldn't. It's best to go with the shoe that coordinates with your body mechanics to avoid any injuries.
Q: Is it OK to do a race or long run while wearing new shoes?
A: The best approach is to do a short run first to see how your new shoes feel. You want to make sure the shoe is right for you before hitting a trail or pounding the pavement in a race.
References:
http://www.dickssportinggoods.com/info/index.jsp?categoryId=12749426
http://www.runnersworld.com/shoeadvisor
http://sportsmedicine.about.com/cs/beforeyoubuy/a/aabyb_shoes.htm
