If The Shoe Fits - Wear It!

Now when it comes to choosing sneakers/trainers/running shoes for the gym I'm very much a fan of Nike. They have served me well for many years. Then about 9 months ago I bought a pair of Asics shoes which I heard were fantastic for running. Unfortunately for me, it appears the pair I chose were too high arched for my particular feet shape. It could be why my balance within certain exercises such as lunging hasn't been so confident. Yesterday I was referred to Sweat Shop by a trainer at my gym. At Sweat Shop they have you run up and down in the shop and help you figure out the right type of running shoe for you. Turns out the right running shoe for me was a mid-arch shoe rather than the high arch of the Asics I was wearing. Having figured that out and based on style and availability at the Sweat Shop I managed to narrow my choice down to a pair of Nike, New Balance and Mizuno. I based my final decision on comfort and much improved balance in comparison to my Asics, and personal style, and much to my surprise I didn't walk away with the Nike. Turns out that yesterday Mizuno was the right running shoe for me. As I head to the gym this morning, and having already walked in my new Mizuno shoes yesterday, I'm looking forward to much improved balance.

The following is a guide to choosing the right running shoes. I found it at http://www.rei.com/expertadvice/articles/running+shoes.html . Additional information is also available at http://www.therunningadvisor.com/running_shoes.html :

Three important factors to consider when making your choice are the size, shape and mechanics of your feet.

Foot size

You probably already know your shoe size. If you're not exactly sure or if one foot is larger than the other, it's best to have your feet measured with a Brannock device. (That's the flat metal thing with sliders that measure the length and width plus the toe-to-ball length of the foot.)

Foot shape

Next you need to know the shape of your foot. Do you have high arches? Are you flat-footed? Do you have a "normal" shape foot? (If so, you are in the minority!) Here's a simple way to find out. As you get out of the tub or shower, or step out of a pool, take a look at the footprint you leave on the bathmat or cement. The width of your footprint will suggest the shape of your arch and the way your foot moves as you run. Generally speaking, the wider and straighter the footprint, the lower your arch is. A very narrow, curved footprint (or one in which the ball and heel are not even connected) suggests a high arch. Somewhere in between these two is that so-called "normal" foot.

Running mechanics

Foot shape is closely related to its movement as you walk or run. Typically, as your foot strikes the ground heel first, it rolls slightly inward, flattening the arch to cushion the force. This inward movement is called pronation. Next, your foot rolls slightly to the outside, stiffening up and creating a springboard that propels the next step. The outward motion is known as supination.

Many people experience different levels of these sideways motions as they run. Many over-pronate, meaning that their feet are overly flexible and roll too far to the inside. This is commonly, although not always, true of people with low arches. These folks need extra support and motion control.

Some runners supinate (more commonly referred to in the footwear world as under-pronating.) This means they run on the outside edges of their feet, which in turn don't absorb much shock as they land. This is frequently the result of inflexible feet and high arches. The preferred shoe for this type of runner offers plenty of cushioning and flexibility. But how do you determine what sideways motion your foot makes? The answer is probably in your closet.

If you own a pair of "experienced" running shoes, check the wear pattern on the soles to see whether you over- or under-pronate or if your foot motion is normal. If the wear is centralized to the ball of the foot and a small portion of the heel, you have a normal amount of foot movement. Over-pronation is identified by wear patterns along the inside edges, while under-pronation is marked by wear along the outer edges.

Find Your Shoe Type

Excessive foot motion can lead to recurring pain and running injuries, so good running shoes are designed to counteract under- and over-pronation. Let's take a look at shoe types and construction available.

First, the "Last"

The last is the shape of the shoe and also the method in which it's constructed. Shoes are considered to have a straight, semi-curved or curved "last." This is the shape of the sole or footprint. The shape of the last will tell you if you have enough room for your longest toe to move forward with each step. A straight lasted shoe may not have the toe room for a person with a curved foot, and vice-versa.

A straight last is appropriate if you are a over-pronater or person with the flexible, flat arch. It helps to control inward motion.

A curved last, on the other hand (foot?), is designed for those of you with rigid, high arches that under-pronate. This shape provides cushioning and promotes inward motion.

The semi-curved last is somewhere in between, and is appropriate for the person with the "normal" amount of pronation.

The last is also the method in which shoes are constructed. Shoes can be board-lasted, slip-lasted or combination-lasted.

Board-lasted shoes are generally made with a piece of stiff fiberboard glued to the upper and then to the mid- and outsole. These shoes offer a lot of stability and motion control, appropriate for the over-pronater.

Slip-lasted shoes are made by sewing the upper into a sock which is then glued directly to the mid- and outsole without any board in between. These are flexible shoes with lots of cushioning and little motion control and are ideal for the under-pronater.

Combination lasted shoes feature board-lasting in the back half for motion control and support, with slip-lasting in front for cushioning and flex. This is the most common construction and can be used by the widest range of foot shapes.

(A note about orthotics: If you wear orthotics, choose a board- or combination-lasted shoe as these styles provide a solid heel platform.)

Other Construction Features to Consider

Probably the next most important part of a shoe's performance is its midsole. Sandwiched in between the outer sole and the footbed, it provides cushioning and some stability. It is usually made of some type of foam, either EVA (ethyl vinyl acetate) or PU (polyurethane). EVA is lighter weight and softer than PU, but also compresses faster, reducing its cushioning effect. Compression-molded EVA is a denser, more durable form of this foam. PU is heavier and firmer still, and is even more durable. Frequently, the 2 types of foam are combined to form a dual-density midsole, providing varying degrees of cushioning and support. Many manufacturers add gel, air bladders and other structures to the midsole to the heel or the forefoot to supplement the foam.

External features to look for are supportive structures such as heel counters, wedges and lateral or medial supports. The heel counter is the material that forms a rigid structure around the heel and provides motion control. This is sometimes supplemented with a heel wedge, which not only adds more support but cushions the heel as well. It may even help those runners who are bothered by Achilles tendonitis. Side supports, variously called medial posts or torsion bars, help to control inward or outward movement. They are designed for the over- or under-pronater.

Finally, you may want to consider the outsole materials. Most shoes will either be made of carbon rubber, which is a hard, yet very durable material, or blown rubber, which offers more cushioning but wears down more quickly, or a combination of each. Trail running shoes often have carbon rubber to withstand trail wear. Racing shoes or light trainers frequently have blown rubber to keep them as lightweight as possible. Most trainers are a combination of hard rubber in the heel and blown rubber in the forefoot.

Try Them On—If the Shoe Fits, Wear It!

Here are a few ideas about getting the right fit.

1. Try your shoes on at the end of the day. Your feet normally swell during the day's activities and are at their largest then. This will prevent you from buying shoes that are too small.

2. Check that your longest toes have ample room to move as you toe-off with each step. You should be able to get a finger's width behind your heel if you put your toes as far forward as possible. Also check that the shape of last you've chosen doesn't pinch your toes.

3. Make sure you try on shoes on both feet as most people have one foot that's slightly larger than the other. You want both shoes to fit!

4. Lace the shoes adequately. Too tight, and you can experience discomfort over the instep. Too loose and you risk excessive foot motion.