How to Choose a Proper Running Shoe

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Our feet take a pounding when we run, with each step creating an impact that equals 2.5 times an individual's body weight. Properly fitted running shoes act as shock absorbers, protecting the feet from painful injuries. Some running shoes are made to provide extra cushioning; others promote added stability or movement control. Choosing the proper running shoe involves a number of factors, ranging from the shape of a person's foot to picking the right time of day to go shopping.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

Tracing of one foot Worn pair of running shoes
Tracing of one foot
Worn pair of running shoes

Step 1

Determine the shape of your foot by performing the "wet test." This involves dipping a bare foot in water and then placing it on a sheet of paper on a hard surface like the kitchen floor. Trace the foot's outline with a pen. If the wet imprint shows almost the entire foot, you have a low arch best suited for motion-control running shoes. An imprint showing a sharp curve inside the foot and a thin band between heel and toe indicates a high arch, which requires running shoes with extra cushioning. Runners with a normal arch should opt for shoes that promote stability.

Step 2

Go to the shoe store after running or late in the afternoon. These are the times when our feet tend to be largest, as opposed to the early morning when they are measurably smaller.

Step 3

Bring an old pair of running shoes with you to the shoe store. A knowledgeable salesperson can learn a great deal by examining the wear patterns on your old shoes.

Step 4

Have both of your feet measured. Choose your size of running shoes based on the largest foot.

Step 5

Tell the salesperson about the type of terrain you run on and the distances that you usually cover.

Step 6

Try on several pairs of shoes to see which ones feel the most comfortable.

Step 7

Check the fit. There should be enough space for a thumb between the top of your big toe and the front of the shoe. Make sure you can wiggle your toes. Look for a snug, non-slipping fit in the heel to prevent blisters.

Step 8

Go for a test walk around the store before making a final decision.

Tips & Warnings

Remember to wear the socks that you use for running when trying on new shoes. Always keep your running shoes as dry as possible. This will help them last longer and prevent odor problems.

Remember to wear the socks that you use for running when trying on new shoes.

Always keep your running shoes as dry as possible. This will help them last longer and prevent odor problems.

Don't try to complete a marathon in new running shoes. Break in new shoes gradually over a series of shorter jaunts.

Resources

How to Choose the Correct Running Shoe

Article Written By Kirk Brown

Kirk Brown is an award-winning freelance writer with two decades of diverse media experience. A former newspaper reporter and editor, he also was managing editor of an acclaimed scuba diving magazine. Brown has written scripts for more than 50 half-hour TV programs focusing on technology and health topics.

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