Choosing the Right Running Shoe

Image from Wikimedia

Running is an awesome sport that all ages can enjoy regardless of their fitness level or access to athletic facilities.   It is also a simple sport to pick up in the fact that the only equipment needed is a pair of shoes and ground to run on.  However, many people avoid running, walking, or jogging due to issues such as back pain or knee pain that can be linked to not using the proper shoe that their feet require.  They may also find themselves with other injuries related to over-pronation or supination such as Achilles tendonitis, arch pain, rigid big toe, hip pain, iliotibial band syndrome and plantar fasciitis.1, 2

The first thing someone should do when picking the right running shoe is to find out how their feet move and what they do when striking the ground. A person's feet will exhibit characteristics of a natural movement, an over-pronation, or a supination movement.3

• During natural movement the foot exhibits pronation with the foot rolling inward and the arch of the foot flattening.  Some pronation and flattening of the arch is normal and those with a natural movement usually have less running related injuries.3

• During over-pronation the foot rolls too far in with the foot arch collapsing and providing no support for the body.  Individuals that exhibit over-pronation usually have flat feet or very low arches.3

• Supination is when the foot rolls outward instead of inwards and is very poor in absorbing the shock during a run. Individuals that exhibit supination usually have very high or ridged foot arches.3

Shoe manufacturers design and manufacture shoes to accommodate those that have a natural, over-pronation, and a supination foot movement.  So, once you find out your foot movement type you should pick a proper shoe that accommodates your need. Those with a natural movement or supination movement should pick a neutral shoe which characteristics are that of soft midsoles, the shoes can be easily twisted, and are overall very flexible. Those with over-pronation should look for shoes that offer support which can come of different degrees of midsole densities, shoe curve and flexibility.  Those with extreme over-pronation should look for shoes designed to be motion control shoes.3

Next time you are in the market for a new pair of running shoes, take this information with you so you can make a better purchase and have a more enjoyable running experience.

Sources

1Are Your Shoes Causing Your Back Pain? (2015) Beth Israel Deaconess Medical Center. Retrieved August 30, 2015, from

http://www.bidmc.org/YourHealth/Health-Notes/Back-Pain/PreventionManagement/Are-Your-Shoes-Causing-Your-Back-Pain.aspx

2Can Shoes Cause Knee Pain? (2015). Livestrong. Retrieved August 30, 2015, from

http://www.livestrong.com/article/223641-can-shoes-cause-knee-pain/

3Selecting the right shoe for you. (n.d.). Running Warehouse. Retrieved August 30, 2015 from

http://www.runningwarehouse.com/learningcenter/pickshoe.html

Images from

https://commons.wikimedia.org/wiki/File:Running_shoes_display.JPG