Finding the right shoes

I thought that it might be time to review some of the basics for running, for those of you out there who are looking to start training for an event. This is also a good opportunity for me to refresh my memory on all those little things (like injury prevention and proper running gear) that may start to be forgotten by seasoned runners. In this spirit, coming blog posts will focus on a topics such as running gear, training programs, book review, etc. in addition to updating you on my current training and event status. Let's start with the foundation of your running career, your running shoes...

Proper equipment is necessary for any activity. A doctor must have her stethoscope, a pilot must have a plane, and a runner must have the proper shoes. However, too often people get caught up so much in the flash and style of advertising, what the celebrities are telling you to wear, and what brand name you think you should own that the nuts and bolts of proper running shoes get lost in the shuffle. There are many factors to consider when buying shoes, ranging from things as simple as getting the proper size to complexities like special adjustments and inserts specifically made for your feet and body. A reputable store, such as Fleet Feet (http://www.fleetfeetmadison.com) and Berkeley Running Company (http://www.berkeleyrunningcompany.com) in Madison, can help you review shoes to determine the proper selection for you, but it is important that you have an understanding of these factors, how to evaluate them, and their importance so that you can make the informed decision.

There are several things that you can do before you leave for your shoe-shopping trip that will help to ensure that you purchase the proper shoes for you. Most people are used to buying shoes based on price or cosmetic features, but purchasing athletic shoes can require people to look at and understand parts of shoe design and mechanics few of us have ever learned about. A knowledgeable customer should know a variety of terms to help them narrow their shoe search.Important terms suggested by the American Academy of Podiatric Sports Medicine³ include:

• Outer-sole: the outermost, treaded part of the sole or base of the shoe
• Upper: the uppermost part of the shoe that encloses your foot and has the laces attached to it
• Midsole: the part of the shoe between the upper and the outer-sole. This portion of the shoe is important for shock absorption and stability during running.
• Sockliner: the liner found inside the shoe
• Counter: a rigid piece of material that surrounds and stabilizes the heel

You should also determine the amount and type of running you intend to do. How far will you run and on what type of surfaces can be useful in determining they type of shoes you may want to purchase⁴. Shop for shoes later in the day or after a run, as your feet will likely be a little swollen^{1, 2, 4}. Be sure to bring the type of socks you intend to wear while running to the store and wear them when you try on shoes^{1,2, 4} as the thickness of the socks can directly affect the fit of the shoes.

It is also important to determine your foot type (normal, high arched, or flat footed) to help you in selecting proper shoes. This can be done in several ways. One way is by having a friend help you measure the length of your feet while you are sitting and standing¹. If your feet stay the same length while you are sitting and standing, you have high-arches and may supinate or overpronate (roll outward)¹. If your feet lengthen by a quarter-inch or more when you stand up, you probably have flat feet that pronate or turn inward when they hit the ground¹. A foot length change of less than a quarter-inch indicates normal feet that are fairly stable and do not roll¹. Another way to determine your foot type and roll is to evaluate your current running shoes (if you have any) and see if there is any excessive wear on the inner or outer edges of the sole⁴.You may tend to pronate if the wear appears mostly on the inside sole, supinate if the wear is on the outside edge of the sole⁴. You can also evaluate your foot shape by stepping on a paper bag with the bottom of your foot wet and observing the imprint that is left⁴. If the band connecting the heel and toe of your foot is less than half the total width of your foot, you pronate⁴. If the connecting imprint is lacking any curve and/or the imprint shows almost your entire foot, you have flat feet and will overpronate⁴. If it is determined that your feet pronate or supinate, it is possible to purchase shoes and/or custom inserts to address these mechanical issues and avoid joint injury. With this knowledge you are ready to head to the shoe store.

Size is probably one of the first things most people think about when purchasing shoes.However, much like with clothing, different brands with the same tag size can fit differently. It is imperative that you try on shoes before purchasing them to make sure that they fit you correctly. A correct fit can be determined by a knowledgeable salesperson at a running store using a few key factors. There should be a half-inch space between the end of your longest toe and the front of the shoe², this can be estimated by ensuring that your thumb fits between the tip of your toes and the front of the shoe⁴. The heel and upper should fit snugly without pinching or allowing your foot to slide⁴. Be sure to try on both shoes at the same time³, as one foot may be slightly bigger than the other. To ensure that the shoes will remain comfortable, you should run around the block or on a treadmill if available⁴ before agreeing to purchase the shoes.

Once you have your new shoes, it is important to keep them in good condition and replace them as necessary. Wear running shoes only for running² to help them maintain their cushion and traction. If they become dirty, do not put them in commercial washing machines or dryers².Hand wash the shoes with commercial shoe care products and stick bundled newspaper inside them to help them dry². Running shoes must be replaced at the end of their usable mileage in order to avoid injuries from poor cushion^2,3. It is suggested that you replace your shoes after they have logged about 400 miles of running^1,2. This may be before the shoes shoe visable signs of wear, but the mid-sole of many shoes is already breaking down at this point, and it is what supplies the majority of the cushion for the shoe², and the shoes may begin to lose some of their stability³. Purchasing 2 pairs of running shoes can allow you to alternate between the pairs, increasing the life expectancy of each pair² while also allowing the shoes time to regain their initial shape¹.

Running is a healthy form of aerobic activity as long as it is performed in a safe and controlled manner. Proper running shoes are the first line of defense against injuries that could sidetrack or eliminate your ability to train and compete. However, purchasing proper running shoes is more complex than simply walking into you local bargain store and buying the least expensive or most popular brand. While the proper preparation and research can slightly increase the time it takes to purchase proper shoes, the rewards of a pain-free fitness routine make the inconvience minimal. By evaluating your foot shape and size, purchasing your shoes later in the day, and properly caring for and replacing your shoes, you can take the main steps toward preventing injury in your running routine.

Happy shoe shopping!

References

¹Moore, Tonia. (April 17, 2007). How to Choose Running Shoes. Retrieved April 25, 2008. http://healthresources.caremark.com/topic/runningshoes

²Liberman, Art. Marathon Training Program: Choosing the Right Shoes. Retrieved April 25, 2008. http://www.marathontraining.com/marathon/m_shoes.html

³Pribute, Stephen M. D.P.M., F.A.A.P.S.M. Selecting a Running Shoe. Retrieved April 25, 2008. http://www.aapsm.org/selectingshoes.html

⁴Ray, Jeff. How to Choose a Running Shoe. Retrieved April 25, 2008. http://www.therunningadvisor.com/running_shoes.html