Choosing the right running shoe can make the difference between having a good and bad first experience with running. There’s no single 'best shoe' – everyone has different needs. All sorts of things - your biomechanics, your weight, the surfaces you run on, and obviously, the shape of your feet - mean that one person's ideal shoe can be terrible for another person.
Running shoes are generally divided into three main categories (cushioned, stability and motion control); and three minor ones (performance training, racing and off-road). The first three are everyday options and are categorised essentially by your biomechanical needs; the second three are more specialised and you’d often only consider them as second shoes.
The first step in finding your basic shoe needs is to try the 'Wet Test', below or, preferably, to visit a biomechanics expert or experienced shoe retailer.
The Wet Test works on the basis that the shape of your wet footprint on a dry floor or piece of paper roughly correlates with the amount of stability you might need in your shoe. It will show you what features you should look for and equip you with the basic knowledge you need to determine what category of shoe you should be looking for.
If you can't be bothered with self-assessment it's a lot easier to ask the experts at your local running shop. Do yourself a favour and don't look for the bargain shoe, or the one that looks the coolest (you'll look cool enough crossing the finish line). A good shoe can make all the difference.
The Normal Foot
Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It’s the foot of a runner who is biomechanically efficient and therefore doesn’t need a motion control shoe.
Best shoes: Stability shoes with moderate control features.
The Flat Foot
This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an overpronated foot – one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries.
Best shoes: Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features.
The High-Arched Foot
This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn’t pronate enough, it’s not usually an effective shock absorber.
Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.
(http://www.runnersworld.co.uk/)
Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It’s the foot of a runner who is biomechanically efficient and therefore doesn’t need a motion control shoe.
Best shoes: Stability shoes with moderate control features.
This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an overpronated foot – one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries.
Best shoes: Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features.
This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn’t pronate enough, it’s not usually an effective shock absorber.
Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.
(http://www.runnersworld.co.uk/)
Hi Adam,
ReplyDeleteAny thoughts on this...? I attend regular cardio classes at my gym and sometimes in the middle of a class one or both of my arches hurts so bad that I find it hard to continue. The classes are usually an hour long and although I've tried to narrow it down to the type of class(step, kick box, high or low impact etc) I can't find a pattern. Once I thought my laces were too tight(haha) but that didn't help. Could my runners although only a few months old not be the right ones for me?
Hey Sash, it sounds like your shoes are the culprit. If you're only experiencing discomfort while wearing them try to swtich to an older pair just to see if there's a difference. Too much or too little support on the arch can cause pain when the impact is repetitive. If it's still sore when you get home you can use a golf ball to massage it out, then try icing. You have to be careful with arch pain as it can lead to Plantar fasciitis which can take a while to treat. Keep me posted.....
ReplyDeleteHi Adam
ReplyDeleteI am finally getting around to buying myself a good pair of shoes. I just have a quick question: I have very small feet(size 4/5) which allows me to fit into a kids shoe. My question is would a Saucony brand kids shoe provide the same running support as an adult women's shoe of the same brand? There is obviously a significant difference in cost between adult and kids shoe but I don't want to sacrifice support for financial benefit...thoughts?
Hey Sash, unfortunately the price difference is the answer here. Companies like Saucony are totally legitimate, the pricing in the adult shoe generally reflects the composites used in the support of the shoe. The know that kids aren't likely to abuse shoes the same way that runners do so they make them from cheaper materials. I would love to have saved you a couple of bucks by recommending the kids model (too cute by the way), but you're better off with adult version.
ReplyDeleteHi Adam,
ReplyDeleteSure enough it's one of those times when i asked a question that I already knew the answer to!! I totally understand that when it comes to running you shouldn't compromise support for cost(I've heard nasty stories about shin splints) so i'm going to sacrifice a few latte's for a better shoe this month!
Hi Adam,
ReplyDeleteQuick update on the shoe pain from my earlier post, turns out I was wearing a full size too small in running shoes!! I had no idea. I figured I was a size 5 for everything but a helpful gentleman at the Runners Den sized me up as a 6 and all of my runs and workouts have been fantastic ever since.