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Running Shoes

15 July 2021
Running Shoes

By Susan Hickey

Running is a popular sport because it requires very little equipment and initial investment. However, the main thing one must have is appropriate shoes.  Proper footwear is essential to enjoy running. However, it’s not as simple as just shopping at a shoe store and finding your size.  It’s important to be properly fit by a shoe expert who can address your specific goals to help you find a shoe that will be comfortable as miles accumulate. Even people who walk for exercise on a regular basis can benefit from a professional fitting to help prevent injury.

Feet are all different in terms of individual structure and shape. Everyone has some degree of pronation, but some people have arches that are flatter than others.  Those people are said to “overpronate.”  People who overpronate tend to need more support in the arch area and need a shoe in the “stability” category that will provide that support.  In contrast, people with a more neutral arch position can use a “neutral” shoe that does not provide as firm support and therefore lets the foot move more naturally while striking the ground.  A person who needs more arch support might be very uncomfortable in a neutral shoe, and vice versa.  Running store staff are specially trained to help determine which shoe might work out best.

Running shoes are also designed with different purposes in mind. Most shoes are fabricated for use on the road, but others have special features for use on trails, where the ground is more uneven and could be slippery.  Trail shoes have more grip due to the “lugs” on the bottom and also tend to drain well when running through streams.  There are also minimalist, lightweight shoes intended for racing, in contrast to shoes that have more cushion and provide support over long training runs.

It’s important to note that if you asked ten runners, “Which brand should I buy?” you would potentially get ten different answers, and none of them might be the “right” answer for you. There is a huge variety of brands on the market, and many runners have established their preference for a particular brand because of how it fits their feet. Some brands are known for a wider toe box, and some are known for having zero drop, which essentially means that the amount of cushioning under the toes is the same as under the heels. It’s important to go to a running store, have your feet measured and examined by a trained professional, and try several different styles to see what feels right to you. 

Running store staff evaluate you in different ways. Some stores will ask you to run on a treadmill to determine your gait style, and some have computerized systems that assess your feet through pressure mapping. Ultimately, you have to choose the shoes that feel right when you run in them.  You will be allowed to run at the store to see how the shoes feel. Many stores have a policy that you can exchange or return the shoes for a certain period after purchase if it doesn’t work out. 

Running and walking are great activities that people of all ages can enjoy. Making sure your feet are comfortable in the right shoes can help ensure many happy miles.