Buying New Running Shoes

When buying running shoes, whether you use them for running or walking, it is important to know what type to buy and why. Running shoes should NOT be purchased by price, by colour, by who is or isn?t wearing them and certainly not based on the size you once were or think you should be. Running shoes should fit well. They should be wide enough so that your foot doesn?t feel pinched and long enough so you have about a thumb width between your longest toe and the end of your shoe. Walkers can get away with half a thumbs width.

Your shoe choice should accommodate any biomechanical downfalls. There are 3 basic foot strikes when walking or running: over-pronation (70%), supination (5%) and normal (25%). The type of foot strike you have will dictate the type of shoe you should buy so you should know your foot strike and have an idea what you?re looking for when you go shopping. The foot will work as follows; you land or strike on the outside of your heel, regardless of your biomechanics. At this point your foot becomes very loose to absorb the shock of landing. As you roll through your mid-foot or the middle part of your foot it should become rigid again to prepare for toe off, which should take place off the second toe (normal). If you over-pronate your foot goes through the flexible portion of foot strike but does not become rigid when it should, so you continue to roll through the foot making toe off ineffective. This group of people should be looking for stability or over-pronation shoes. Over-pronators do not need a lot of cushioning as their foot provides it for them. If you supinate, your foot never goes through the flexible portion of foot strike thereby not absorbing the shock of landing efficiently. This foot type needs a highly cushioned shoe, preferably with a wide base of support to prevent the outward rocking of the foot.
For winter activities wear a thicker sock or try a trail running shoe. Trail shoes are a good choice for winter as they tend to be more water resistant keeping your feet warmer and drier. The soles of these shoes are designed to stand up to mud, rocks and trees, so they provide more traction in snow and slush. When wearing your shoes through the snow and slush of winter remember to remove the inner lining after each wear and stuff your shoes with newspaper. This will absorb the excess moisture but maintain the shape of the shoe and not degrade the glue. Be aware that you need to replace your shoes a little sooner then recommended as the midsoles lose some of their resiliency when wet. You are relying on your shoes to provide a function, which becomes less effective with time and use. Remember to replace them every 300-500 miles or every 4-6 months. Pushing theses parameters will open you up for injury.