Two of the leading causes of injury for runners of all body types and ability levels are
old, worn out shoes that do not fit properly. For you to enjoy running as a lifelong part
of your fitness program, it is imperative that you have the correct type of shoe and one
that fits your foot as well as possible. Footwear Basics will give you an understanding of
what happens to you when you run, the 3 basic types of feet and shoes that work for each
type, the key elements of fit and what you should think about when trying on shoes.The
basic dynamic of the running foot in motions is called pronation. After the foot strikes
the ground, absorbing the shock force of 3 to 5 times our body weight, our foot begins to
rotate inward, our arch begins to give to some degree (absorbing more shock), then we
transition to the ball of our foot then toe off. This is a very simplified explanation of
an extremely complex sequence that occurs in our foot that takes about 1/8th of a second
to occur. Ninety-five percent of the population has some degree of weakness in the complex
running foot sequence. The repetitive motion of running will magnify these weaknesses,
potentially leading to moderate to sever injury. Most of these injuries are the result of
over-pronation, too much rotation inward. To accommodate the variety of foot-types, there
are 3 main categories of shoes: Neutral, Stability, Motion Control.
- Neutral shoes are for the very few people that have no over-pronation issues in the gate
cycle. The focus of theses shoes is flexibility and a soft feel.
- Stability shoes are appropriate for about 85% of the population. These shoes offer
minimal to moderate over-pronation stabilization.
- Motion Control shoes are the most supportive shoes made. As the name suggests these
shoes are for people with more than moderate over-pronation. These shoes help control the
motion of considerable over-pronation.
At Run On! we specialize in analyzing your foot type, shape, and the amount of running
you are doing in order to match you with the best fit in the correct category of shoe.
Shoe fit is the second half of finding the best shoe for you.
The right shoe should feel good when you put it on. Any binding or pinching will
usually not go away. You need some room in the forefoot of the shoe, if it feels too tight
trying it on and walking around it is not going to get better when you run and your feet
swell.
Fit is a subjective thing so don't be afraid to tell the staff member helping you that you
don't like a particular shoe (not liking the color doesn't count). You aren't going to
hurt anyone feelings the shoe that is best for you is the one in the correct category that
feels the best on your foot. We will help you narrow your selection but ultimately we want
you to make the final choice.
If you own orthotics bring them with you when purchasing new shoes. We will put your
orthotic in the shoes you try on because they will make a big difference in the way the
shoes fit.
Bring your old shoes so we can have a look at the wear pattern on the soles of the shoes.
It is also a good idea to bring the kind of socks your like to wear, thick or thin will
make a difference in shoe fit. If you don't bring your socks be sure to tell the staff
what you like.
Once you have found the shoe you like try on both shoes and go for a little run on the
sidewalk at the store. Enjoy! |
