HOW TO CHOOSE SHOES: 3-STEP PROCESS

Running shoes have several categories and features, and picking up a new pair should not be a random process. Now let’s figure out how to choose shoes properly.

First, some general house rules:

TRY BEFORE YOU BUY! Try shoes on, and make sure they fit before you purchase them. Take them for a spin, make sure they function. Many shoe companies, and some shoe stores, offer an exchange program so that you can run in the shoes for a week or two and trade them in if they are not working for you.
KEEP YOUR SHOES FRESH! Change every 300-500 miles or every 6-9 months, whichever comes first. For minimalist and flexible shoes, change more often (200-300 miles or 3-6 months).
BUY RUNNING SHOES! You must buy running shoes. Cross-trainers and other athletic shoes will not work. Sometimes it can be confusing figuring out which shoes are specifically running shoes. Go to a running store where the staff will make sure that you are choosing real running shoes.
CHOOSE FUNCTION, NOT FASHION! Your first priority is to get shoes that fit well and function for the best performance and injury prevention. This is one time where the look of the shoe shouldn’t be a factor in your decision.

STEP #1: CHOOSE BY FOOT TYPE

Start your search for running shoes the traditional way: choose your shoe type according to your arch. Remember that high (or normal) arches need CUSHIONED/NEUTRAL shoes to absorb shock, while low and flat arches are wobbly and need STABILITY (low arch) or MOTION CONTROL (flat foot) shoes for proper support (click HERE for more information). If you are unsure about your arch, then consult a foot or sports specialist.

STEP #2 (optional): FINE-TUNE SHOES BY YOUR FOOTSTRIKE

The typical runner is a heelstriker, and the typical shoe accommodates for this with a thick, prominent heel. The shoe will be higher in the heel than the front of the shoe by 8mm or more. For people who strike the ground more in the middle or front of their feet, they can consider a shoe with a less prominent heel and better support up front. These shoes, with a heel-to-toe drop less than 6mm, will have less heel height.

STEP #3 (optional): FINE-TUNE BY UNIQUE CIRCUMSTANCES

Heavier runners should consider motion control shoes to maintain extra support needed for proper gait mechanics.
Runners with osteoarthritis in their feet have vulnerable joints that will not want excessive motion. Stiff motion control shoes can be very helpful. Also, shoes with rocker bottoms may assist your forward motion with less stress in the foot.
“Off road” runners need shoes that will provide grip on wet, slippery and uneven surfaces, while protecting the feet on rocky terrain. Trail running shoes are specially made with great features for rough conditions, and they come n all major shoe categories.
Natural runners specifically look for an experience that allows their feet to be free from the constraints of a built up shoes. Natural runners believe that stiff shoes with prominent heels interfere with proper gait mechanics. They either choose minimalist shoes to mimic barefoot running, or they wear regular running shoes that have a zero drop, which means that there is no prominence in the heel to influence a natural footstrike.

There is another option to consider…GET A GAIT ANALYSIS!!
A properly done gait analysis at a sports medicine facility that combines a video assessment with a physical examination of your strength, balance, stability, and flexibility can be the best and most personalized way to predict what shoes will give you the most of what you need. You can check to see what resources are available in your community. Despite best intentions, unfortunately almost all video gait analyses are done by people who are not appropriately trained to give you reliable feedback.

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