Running Shoe Selection

Hi yes I was flying in an airport and got stuck there for about 6 hours…. They cancelled my flight and rescheduled me for 0600, I popped one of my braces brackets off one of my teeth while eating chimken, and had to wait forever for my hubby to get released from work to pick me up 2 hours away. So of course my remedy was to go to a bar, get drunk on Long Islands, and the write about the most random thing that came to mind. I’m still currently tipsy but that is ok. I hope this post shows that you don’t have to be obsessed with witchcraft in every facet of your day to be able to enjoy other things! I don’t even enjoy running! I just was thinking about getting new shoes to go hiking with my hubby and realized I don’t know anything about choosing good shoes to avoid injuries….. I did see a woman with 4 inch platform rainbow crocs so maybe that is where this came from! Not even a joke btw…. I didn’t even know they MADE something like that!

If you are interested, proceed with reading! If not, that’s cool too! The witchyness will be back next week!

I don’t remember where I got any of my pics…. probably goodle?

In order to buy the absolute best pair of running shoes for your needs, you first have to know your feet. Not all running shoes are alike for one simple reason: Not all runners are alike and neither are their feet. Our feet come in different sizes, widths, shapes and with different sets of foot biomechanics. Running shoes are designed to accommodate these foot types.

Foot Types

There are 3 basic foot arch types. A flat foot or low arch, which can also be a fallen arch, a medium arch which is also known as a normal arch, and a high arch which can be referred to as a rigid arch. If you aren’t already aware of what type of arch you have, you can always try the wet test. Start by wetting your bare feet. Step on and off of a piece of paper. Match the imprints your feet leave behind.

One of the best ways to determine whether you overpronate or not is to schedule an appointment with a reputable sports podiatrist or biomechanist who will use high-tech video to film you running on a treadmill. The specialist will then break down the video, analyze your form and categorically determine your biomechanics (i.e., whether you pronate or not and if you do, how much you pronate). The specialist will then recommend the style of running shoe which is best suited for you. But this can be expensive. Your next best choice is to go to a good running shoe store and have one of the shoe experts watch you run and walk barefoot. Many stores have treadmills and can digitize your running form, diagnose your foot type and determine which type of running shoe you need.

It is also important to know how your walk affects your foot to purchase shoes that accommodate that specific style. There is no one best shoe or Brand. There are many different Brands and each brand has many different shoes designed for different feet and different purposes. What is important is matching a shoe to its purpose.

How fast do you run? Do you need a shoe for long runs, recovery runs, speed work or racing? If you want a racing shoe is it for 5km races or the marathon? As your speed changes your running style should change too. To run faster you will be increasing either your stride length or your cadence or both. A shoe that is too light and flimsy may be inadequate for long slow running while a bulky soft supportive shoe may decrease your efficiency at faster speeds. Most running shoes are designed for foot paths and roads. The outsole on these shoes will be smooth to get the best traction on a smooth surface. But if you run off road on a rough dirt trail then your traction will be poor.

When you were analyzing your foot structure you should have found out where it is on the flexibility vs rigidity continuum. When it comes to picking the best shoe you need to flip that analysis. If you have a rigid foot then you need a flexible shoe and if you have a flexible foot then you need a more stable shoe. This is probably the most important factor in matching a shoe to your foot and finding the best shoe to suit you. Fit is a critical factor in choosing a shoe. If it does not fit your foot then it will not work regardless of how good it theoretically should be for your foot. Length width and depth are all equally important. It is better to have a shoe that is a little too big than a shoe that is a little small. The uppers need to accommodate for any special lumps and bumps you may have. While shoes may mold around your foot in time it is better to start out with the best shape possible.

Pronation refers to the distinctive inward collapse of your arch when it strikes the ground. Pronation is perfectly normal. It’s how your foot absorbs the shock of running which is approximately 2 1/2-3 times your body weight. Pronation is a good thing. The right amount of pronation is a natural function of human movement. This is the most common foot type. Your feet pronate, but not to excess. You have a normal arch which means it isn’t flat or high (rigid).

Overpronation—an excessive amount of pronation–is not a good thing. Often called “flat feet”, overpronators have very low (or no) arches. Their feet may be splayed out (“duck feet”). When an overpronator runs, the arch collapses so much and the feet roll inward to an extent that shock waves are sent up the legs to the knees and hips. If this overpronation isn’t reduced or limited, injuries will result. Your arch is designed to absorb a certain amount of shock, but when the arch collapses too much upon impact, the resulting shock can send torque up and down your leg. Left unchecked, overpronation—this inward twisting of the foot and lower legs—can result in all sorts of overuse injuries to your shins, hips or knees.

Underpronation is the opposite of overpronation. The foot is too rigid (often with a high, inflexible arch) which means your arch doesn’t collapse enough at impact. If that’s the case, the foot doesn’t absorb shock well at all. (Underpronation is often called “supination” or “oversupination” but neither term is accurate.) The least common foot type. Typically, an underpronator has high, rigid arches that do not collapse enough and thus, do not absorb shock well. The underpronator may be pigeon-toed (the feet are turned in). This foot type does not need any added support; less is better. What this runner needs is as much foot freedom and cushioning as possible.

Running shoes are generally categorized as one of three basic types, based on structure and function: Neutral (or cushioned), support or stability and maximum support, also called motion control. It is important to match your foot to the proper shoe type. For a flat foot with a low arch, the best kind of shoe is a motion control shoe. For a normal food arch, a stability shoe is best. Neutral, well-cushioned shoes with minimal medial (inner) support

The way your foot functions is much more significant than the static findings of the range of motion of your joints.

The answers to these questions give you a baseline understanding of what type of features in a shoe is “theoretically” going to suit you the best. If you get the right shoe for your foot type, this will go a long way in preventing common running injuries. But, an improperly selected shoe, can predispose you to an injury. The amount your foot pronates is an important criteria in selecting the right type of shoe to wear. There are other factors as well such as fit, comfort, weight and cost. But matching the right running shoes by foot type is key.

So when do you buy new running shoes?

As a shoe ages, it loses shock absorbency. Running transmits forces 3-5x your body weight through your lower extremities. It is important to buy new shoes when the outsole begins to show wear or every 400-500 miles or 6 months of consistent running (especially if you are in the military). This is roughly 15miles weekly. This way you can avoid injuries from worn out shoes.

Do spend $70-$120 on running shoes
Do shop in the evening
Do have a thumb’s width between the big toe and the front of the shoe
Do replace your heavily used shoes every 4-6 months
Do wear sports specific shoes for each activity

Don’t

Don’t run >1-2 miles in “other” shoes such as basketball shoes
Don’t shop for running shoes based on price
Don’t run in soaked running shoes
Don’t put running shoes in the washer or dryer
Don’t buy knock off labels as there is no quality control or assurance that the product is beneficial to your running style

What about barefoot running?

The concept is to change your running style from landing on your heel to landing on your forefoot. It is thought that if you decrease the heel strike, you can decrease the shock through the body which decreases injuries. And for some people, this actually works. The key is to know your body and be aware of your running style. For some, it can make issues worse.