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
Apologies for disagreement (partial), but such literature about science/mechanics behind running and proper shoe selection is a bit old dated now (at-least 8-10 years back). The public domain and other online resources are already saturated with this information and I believe that any serious runner is already aware of this. As per a recent research done on a couple of runners over a 3 year period, wrong shoe selection didn’t had any adverse impact on the runners w.r.t injuries/joint problems, etc. On the contrary, it was found that motion control shoe has the maximum chances of injury even for severe over pronators: and hence motion control shoe was not advised altogether. (the link to this research is not readily available but will share soon)
ReplyDeleteRunning shoe selection should not be that complex a science as it has been made out to be. Running shoes is a huge industry globally, and this info is being perpetuated by running shoe manufacturing companies for the purposes of marketing, over-selling and product differentiation.
Research on running mechanics is always evolving. Tomorrow a new fad will come in that will question these old faiths. We are already witnessing a huge upsurge in barefoot/minimalistic running. The same companies who were in favor of highly cushioned shoes are now competing for launching bare foot running shoes( Vibrams, Viva bare feet, Nike Free, blah blah blah).
I myself am an avid long distance runner, and I do make sure to select right shoe for my style of running (neutral). My two cents on this: take this with a pinch of salt, don’t believe everything you read and buy whatever you feel comfortable in.
Regards, Konesh Chopra
@Konesh, In my personal experience I've switched from cushioned shoes to neutral and find it better, but I don't undermine the value of Motion Control or Cushioned shoes for a absolute beginner.
ReplyDeleteAs we progress and our running becomes more efficient and natural moving to neutral shoes is definitely a good idea.
I'm glad that you share your thought.
Cheers,
Ram
Nice article & in good time when `i am about to buy new shoe. It will help me to choose right shoe for my foot type :) thanks buddy..
ReplyDeleteNice article Ram. This information is really helpful.
ReplyDeleteThanks @Ashirvad and @Ranjan :)
ReplyDelete