An important function of a running shoe is to protect the foot from the stress of running, while permitting the athlete to achieve his or her maximum potential. Even for people who use a running shoe as a walking shoe, the same rules and benefits apply. With so many different types and styles of running shoes today, it can be very confusing to know which one is right for you.

You first need to know a little about your own feet. For instance, people with low arches (flat feet at the extreme), who are pronators, will need a shoe that provides more longitudinal arch stability. A shoe with good cushioning is important for people with high arches, who are supinators, as the foot is more stiff.

The three main features of a shoe that you need to consider when picking out a running shoe are shape, type of construction, and the midsole.

Shape

To determine the shape of a shoe, look at the sole. Draw a straight line from the middle of the heel to the top of the shoe. In a curve-shaped shoe, most comfortable for supinators, the line will pass through the outer half of the toe. A straight-shaped shoe will have a line that passes through the middle of the toe. These shoes are built to give pronators added stability.

Construction

There are three types of shoe construction. To evaluate this, take the insole out and look inside the shoe at what type of stitching is used on the bottom. In board-construction shoes, built specifically for pronators, the bottom of the shoe will not have any visible stitching. Combination shoes, appropriate for both mild pronators and supinators, will have stitching that begins halfway. On slip-construction shoes, you will see stitching running the entire length of the shoe providing the flexibility supinators need.

Midsole

Most of the cushioning and stability of a sunning shoe is determined by the midsole. A dual-density midsole provides shock absorption as well as some stability, perfect for pronators. Single density midsoles offer good cushioning but are not great at providing stability, making them better for supinators.

Other important tips

  • Shop in the afternoon or evening, as your feet tend to accumulate fluid and swell throughout the day. What may have been comfortable earlier could later be tight.
  • Not all shoes are created equal. The same shoe sizes can have different fits depending on the maker. Make sure to try several sizes to find the most comfortable shoe.
  • Avoid buying shoes that you feel need a break-in period. Shoes should be comfortable from the first time you put them on if at all possible.
  • Select a running shoe store with knowledgeable staff who can provide advice on the shoe that best suits your activity, body structure, and type of foot (i.e. pronator, supinator, or normal function).
  • If you are unsure about how your feet are functioning, visit a chiropractor to have them evaulated and your posture and gait checked for abnormalities.
  • Running shoes are an investment in your health. Better quality shoes may cost more but will pay off in terms of support and sturdiness. A mid-priced shoe may offer the best value.
  • The most important aspect is that your running shoes must be comfortable. Go for a short jog inside the store to test them out. :)
  • In order to prevent injury, remember to replace your runners every 400 to 600 miles or every 6 months, whichever comes first.

Remember: generally people with fallen arches, or flatter feet, are pronators while people with high arches are supinators.

Great fitting and performing running shoes can be an important ingredient to guality of life and health for the young and old. Take the time and invest in good shoes for improved health now and in the future.