How to Choose the Best Running Shoe

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  • Whether you occasionally run for leisure and exercise or are a professional runner, which shoes you use is important both for your running results and to prevent injuries or pain. This page provides information on how to choose the best running shoe.

  • Whether you occasionally run for leisure and exercise or are a professional runner, which shoes you use is important both for your running results and to prevent injuries or pain. This page provides information on how to choose the best running shoe.

  • Introduction

    • The shoes you use for running can impact your results and prevent injuries and pain both while and immediately after running as well as in the long run. The best shoes are not necessarily the most expensive ones, but the shoes that fit best to your feet and running style.

  • Step 1: Know Your Feet

    • The first thing to do when choosing shoes, whether it's for walking or running, is to know your foot type. Different types of feet requires different shoes. Although experts can help you determine your foot type, there are also simple evaluations you can do yourself.
    1. To find out your foot type, dip a bare foot in water and step on a paper. Study the footprint.
    2. If the footprint leaves a space around the arch that is similar to a half circle, you probably have a normal foot.
    3. If the footprint doesn't have any white area or space, or very little, you might have a flat foot with resulting overpronation.
    4. If the footprint has excessive space around the arch you might have a high arch, resulting in underpronation.
    5. You can also evaluate your foot type by studying shoes that you have worn for some time. If the wear is on the inner side of the shoe you probably have flat feet, if it's on the outer side, you probably have a high arch.
    6. Running often have an impact on your feet and can result in under- or overpronation. You should therefore do this evaluation on a regular basis.

  • Step 2: Know Your Shoe Needs

    • While there are certain requirements that are similar for running shoes, many are different depending on your foot type and running style.
    1. Normal feet need shoes with medium support and motion control.
    2. Flat feet need stable shoes with high support and motion control.
    3. Feet with high arches need a lot of shock absorption, such as cushioned shoes.
    4. The best shoe for you will also vary depend on several other factors, such as how often you run and on which materials.

  • Step 3: Go Shopping

    • Although knowing your foot type and shoe need is helpful when looking for running shoes, the best thing is to ask for help in a store that specializes in running. Staff in general athletic stores or shoe stores don't always know enough about the feet and biomechanics, although some are better equipped to help you than others.
    1. Go shopping late in the afternoon or evening, as feet tend to swell as the day progresses.
    2. Tell the salesperson how often you run and on which materials.
    3. Also tell the salesperson if you suffer from any pain or discomfort during or after running.
    4. Tell the salesperson about your foot type or for help to determine it.

  • Step 4: General Guidelines

    • Even if a salesperson is assisting you throughout the sale, it doesn't hurt to know some basic guidelines when purchasing running shoes.
    1. Buy half a size or one size bigger shoes than your regular size, since feet swell when running.
    2. Make sure there is some space, usually equal to the width of your thumb, between the big toe and the front of the shoe.
    3. Make sure you can wiggle your toes while wearing the shoes.

  • Step 5: The Purchase

    • Before deciding on a pair of shoes, run in them, if possible. Ask for the return policy, since many stores allow you to return shoes you used for a few days if they are do not work out for you.

  • Conclusion

    When purchasing running shoes, don't assume that you can buy any type of athletic shoe, but make sure to buy shoes meant for running. Find out your foot type and what type of shoes best suit your feet and your running style. Visit a specialized running store if possible. Last, try to run in the shoes before determining if they are the right ones for you.



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