The great thing about running is that you only need one piece of equipment. The bad thing is that the equipment, your running shoes, is so important that it gets buried under millions of dollars of hype, advertising, and confusing technobabble.
For more than two decades, Runner’s World magazine has helped consumers decipher and unravel that confusion with semiannual reviews of the best new training shoes. In addition, the magazine publishes simple guides to help readers make the right shoe selections.
A couple of decades ago, the world was a simpler place, and so were running shoes. Today, simple canvas sneakers are as dead as Elvis, which isn’t necessarily a bad thing. In just about every way, today’s shoes are a whole lot better—more durable, more protective, and more comfortable—than ever before.
The one bad thing: They’re also much more complicated. Why? Because running, while it’s a simple sport that almost everyone can do, forces your feet and legs through a fairly complex series of movements. With all the high-tech running shoes available today and all the special features that each shoe claims to have, picking the right pair can be a daunting task. Just follow the advice here, and you’ll be able to find the best shoes for you.
STEP 1: LEARN ABOUT PRONATION
Running is a complex biomechanical process in which, generally speaking, you strike the ground first on the outside of your heel. Next, your foot rolls downward and inward slightly as it meets the ground. And lastly, the heel lifts from the ground, and you push off from the ball of the foot to move forward.
The rotation of the foot downward and inward when you land on the ground is called pronation, and it’s a completely natural and normal process. That’s worth repeating: Pronation is a natural, normal process. Everyone should pronate to some degree. Pronation is a good thing in that it helps the foot absorb the shock of impact.
Some runners, however, overpronate. That is, their feet roll too far inward. This is a common problem that can lead to injuries, particularly of the lower leg and knee. Some runners supinate (or underpronate); their feet roll inward only a little after contact. These runners are said to have “rigid” feet that don’t absorb shock very well. This, too, can lead to injury over time.
STEP 2: FIGURE OUT YOUR FOOT TYPE
Most runners can determine whether they are supinators, overpronators, or normal pronators by checking their arch heights. “The arch determines how your feet and legs will function when you run,” explains Joe Ellis, D.P.M., a podiatrist from La Jolla, California, and author of Running Injury-Free.
“Our studies show that 50 percent of runners have normal arches, while 25 percent have high arches and the remaining 25 percent have low arches,” says John W. Pagliano, D.P.M., a podiatrist in private practice in Long Beach, California.
But how do you figure out your arch height? The easiest way is with the “wet test.” Wet the bottom of your bare foot, then make a footprint on a flat, dry surface—a piece of white paper laid on a hard floor works well to show the shape of your foot. If your footprint is very full and wide and shows no arch, you have a low arch and a flat foot. If the print shows your entire foot with a moderate curve where the arch rises off the ground, you have a normal arch. And if the footprint is very slight and curved, showing mostly the ball and heel of your foot but very little of the middle of your foot, you have a high arch.
With all the high-tech running shoes available today, picking the right pair can be a daunting task.
Take the “wet test.”
A “wet test” is a quick and easy way of discovering what your footprint tells you about your degree of pronation.
| (a) A high-arched foot means you may be a supinator. |
| (b) A normal foot means you probably are a normal pronator. |
| (c) A flat foot means you may have a tendency to overpronate. |
STEP 3: GET THE RIGHT SHOE
Your foot type and degree of pronation determine the characteristics that you’ll need in a running shoe. One of the most important characteristics to look for is shape. You can see the shape most clearly by looking at the bottom of the shoe.
In general, running shoes come in three shapes—straight, semicurved, and curved—which correspond to the three types of footprints revealed by the wet test. Most experts believe that overpronators should wear a shoe with a straight shape, supinators should wear a shoe with a curved shape, and normal pronators should wear a shoe with a semicurved shape. There are a few other characteristics to consider.
If you have flat feet and overpronate, you need a shoe that will prevent your foot from rolling in too far, that is, a motion-control shoe. These shoes have a straight shape that gives maximum support to your foot. Also look for a firm rather than a soft midsole, a dual-density midsole with the denser material along the inner edge of the shoe to prevent excessive pronation, and a firm heel counter to minimize rear-foot motion.
If you have high-arched feet and supinate, your feet don’t absorb shock very well, so you need a cushioned shoe. Also, you want a shoe that allows your feet to roll inward, since this helps absorb shock. “Cushioned shoes tend to be less supportive and work with the foot rather than try to control it,” says Dan Norton, a shoe designer who has worked at several of the major running-shoe companies. You want a shoe with a soft, cushioned midsole and a curved or semicurved shape that permits foot motion as you run.
If you have normal arches and pronate normally, you’re lucky. You don’t need to search out a shoe with special features. You might want to begin by considering shoes that lie somewhere between the motion-control and cushioned types. Manufacturers often refer to such shoes as stability shoes. These shoes, which often have a slightly curved shape, don’t control foot motion as much as motion-control shoes.
“Don’t worry about the technology. Worry about the fit and the comfort,” says Norton
Anatomy of a running shoe
As running shoes have gotten more complicated, so has the terminology used to describe them. The glossary below will help you understand the basic parts of a running shoe.
Upper: The part of the shoe that wraps around and over the top of the foot. It’s most of what you see when you look at a running shoe.
Heel counter: A firm cup that is encased in the upper and surrounds the heel. It controls rear-foot motion.
Outsole: The undersurface of the shoe, usually made from carbon rubber.
Midsole: The most important part of a shoe, it is the cushioning layer between the upper and the outsole. It is usually made of ethylene vinyl acetate (EVA), polyurethane (a synthetic rubber that’s heavier and longer-lasting than EVA), or a combination of the two. Dual-density midsoles have a firmer material on the inside of the shoe. This helps limit pronation. Many shoe companies also put patented technologies in their midsoles, such as gel and high-tech plastics.
STEP 4: VISIT A SPECIALTY RUNNING STORE
Even if you have followed all the steps outlined here, it pays to go to a specialty running store. The knowledgeable people who work in these stores will be able to tell you if you’re a special case who needs extra attention when it comes to shoe selection. Whatever your needs, you’ll want help to find the shoe model that works best for you.
STEP 5: MAKE SURE YOUR SHOE FITS
This is the most important step in finding the right shoe. “Don’t worry about the technology,” says Bob Cook, owner of The Runner’s Edge, a running specialty store in Farmingdale, New York. “Worry about the fit and the comfort.”
A running shoe that fits will be snug but not tight. Buying running shoes that are too small is a common problem. Your running shoes may need to be a half to a full size larger than your street shoes.
Finding the right shoe for you
Here are some tips for a successful shopping trip.
For best fit, shop in the late afternoon when your feet are at their largest, because your feet will expand during running.
Wear the socks that you’ll wear when you run. If you don’t have any, buy some before trying on shoes.
Make sure that the salesperson measures both of your feet. Most of us have one foot slightly larger than the other, and you should be fitted for the larger foot.
Before you try on any shoes, the salesperson should talk to you about your running, in order to guide you to appropriate shoe models.
Following are the questions that the salesperson should ask.
How long have you been running?
How much mileage are you running?
Where do you do most of your running?
How much do you weigh?
Are you aware of any foot problems, such as flat feet or overpronation or supination?
The price is right
How much should you pay for running shoes? Any shoe costing $75 or more, no matter who manufactures it, should provide the primary features and protection you need. Step up to $100, and you’ll get more durability, more features, and more quality.
Spend the money. A good pair of running shoes should last for 400 to 500 miles and is the only critical purchase you have to make.
Use the following guidelines to determine whether a running shoe fits you properly.
Check for adequate room at the tip of your toe by pressing your thumb into the shoe just above your longest toe. The edge of your thumb should fit between the end of your toe and the front edge of the toe box.
Your heel should fit snugly into the rear of the shoe and should not slide up and down as you walk or run.
The upper (the part of the shoe that wraps around and over the top of the foot) should fit snugly and hold your foot securely, but it should not irritate or press too tightly on any area of your foot.
Take the shoes for a test run. Most specialty running stores allow—even encourage--you to run down the street or around the block so that you can feel the shoes in action.
Amby Burfoot’s Running Round-Up
With dozens of different companies and models to choose from, and exciting new shoe styles hitting the market every day, selecting your pair of running shoes remains a tough choice. I’ve found that the process is much simpler if you follow these guidelines.
Stick with proven shoes. New shoes are like new cars and new computers. You should keep away from them for a couple of years until the bugs are all worked out.
Talk to other runners and knowledgeable retail salespeople. Virtually every office and neighborhood in America has experienced runners with a collective knowledge of running shoes. Ask them what shoes they have had good luck with. Evaluate how these runners’ needs are similar to or different from your own needs.
When you get your new shoes home, wear them first on short runs. After you’re confident that they’re broken in and don’t cause any blisters or other abrasions, you can use them on longer runs.
Wear your running shoes for running only. They weren’t intended for basketball or mowing the lawn, and they’ll give you more miles of comfortable, injury-free running if you only use them for running.
Keep your shoes as dry as possible. Whether they’re damp with sweat or wringing wet after a workout in a downpour, they’ll recover fastest and best if air-dried. (And they won’t stink.) Don’t put your shoes in the clothes dryer, which is too hot. A small fan does an excellent job of drying out shoes.
Remember that your shoes need replacement after 400 to 500 miles. Even if you don’t see much cosmetic deterioration, the shoes’ midsoles will have lost their cushioning and resiliency. It’s time for a new pair.
Use these guidelines in trying out a few different models. Then decide on the pair that fits the best and feels the most comfortable. And if you get them home and find some problems with them as you begin your running program, take them back. “If you have any problems—heel slippage, a burning sensation in the balls of your feet once you start running—bring ‘em back,” says Dick Haines, owner of Aardvark Sports Shop in Bethlehem, Pennsylvania. He adds, “Remember, there are lots of good shoes out there. We’ll find one that’s right for you.”
And a word for the future: Once you’ve found a shoe that works for you, stick with it. New models will always tempt you, but keep in mind that the right running shoes help you avoid injury. So, if your shoes fit well and feel good, and you don’t have any problems with injuries, stick to a sure thing.
Now, lace up those new running shoes and head out on your path to better fitness.