Running Shoe Buying guide
Track and Field is a sport that involves a variety of running and field events. Running events range from sprints; such as the 100
meter, 200 meter and 400 meter sprints; to middle distance runs; such as the 800 meter, 1600 meter and the mile, to distance
events such as the two mile, 5K and 10K runs. Field events include throwing events; such as the shot put, discus, hammer throw
and javelin throw, and jumping events; such as the long jump, high jump, triple jump and pole vault. The hurdles and steeple-
chase are a combination of both running and jumping. Track athletes compete in running spikes because of their lightness and
traction. These shoes are typically used only for competition because lack of support and cushion will lead to injuries in
training.
The most important factor for a runner is to wear the correct shoes in training to avoid injuries.
Not all running shoes are made alike. Depending upon your foot type and style of running, find the shoes that fit you best. Foot
type is based upon the structure of your foot and the degree of pronation. Pronation is the normal inward rolling of your foot in
running as your foot strikes the ground and transitions into pushing off. Abnormal pronation can lead to injuries.
Certain runners may have a more complicated problem and may need to see a medical professional for additional evaluation
of foot biomechanics.
What is Pronation ?
When you run or walk, you land on the outside edge of your foot and roll inward. This entirely normal inward rolling is called
pronation. For most runners, the pronation stops at a healthy point. However, some runners roll inward too much. This excessive
inward rolling is called overpronation. Runners who overpronate should wear motion-control shoes, which contain special foams
and devices that are designed to limit overpronation.
How can you tell if you overpronate? Here's the easiest way. Take off your shoes, whether your normal work-a-day shoes or your
running shoes, and put them on a table with the heels facing out toward you. Now study the heels. If they are fairly straight and
tall, you do not have an overpronation problem. If the heels tilt inward (toward the arches), on the other hand, you are probably
an overpronator, and should try motion-control shoes. Many (but not all) overpronators are bigger, heavier runners with flat feet.
Before buying running shoes, determine your foot type and type of shoe that you will need for your style of running.
Foot Types:
1. Overpronators have excessive inward rolling and usually have flexible flat arches.
2. Underpronators (supinators) have limited inward rolling and usually have rigid high arches.
3. Normal pronators have neutral inward rolling and typically have efficient normal arches.
Shoe Types:
1. Motion control shoes:
--- provides rearfoot control and midfoot support for overpronators and runners with low arches.
You should wear motion-control shoes if you are a runner who overpronates moderately to severely.
Motion-control shoes will give you maximum rearfoot control and extra support on the medial (arch) side
of the foot. Motion-control shoes are also best suited for big or heavy runners who need plenty of support
and durability. These runners often have low arches (flat feet).
2. Stability shoes:
--- provides medial support and midsole cushioning for mild to moderate overpronators and runners who
need added support or durability.
You should wear stability shoes if you are a runner who needs medial (arch-side) support and good midsole
cushioning. These shoes are best suited for runners who are mild to moderate overpronators, and/or need added
support and durability.
3. Cushioned shoes:
--- provides maximum midsole cushioning for underpronators and runners with a high arch or rigid foot.
You should wear cushioned shoes if you are a runner who needs maximum midsole cushioning and minimum
medial (arch-side) support. These shoes are best suited for biomechanically efficient runners (you don't
overpronate), and midfoot or forefoot strikers. Runners who do best in cushioned shoes often have moderate to
high arches.
4. Lightweight trainer/performance shoes
--- provides a light, well balanced shoe for fast efficient runners
5. Trail shoes
--- provides outsole traction and weather resistance for running off-road.
The following Shoe Buying Tips will help you find the best shoe:
1. The best way to get the right running shoe is to spend time in a running specialty store and ask for help from a
salesperson who understands running.
2. Try on running shoes late in the afternoon or evening when your feet are swollen and stretched from the day.
Runner’s feet swell and expand with running. Don’t be surprised if your running shoes are a half to full size larger.
3. Try on a variety of different brands of shoes that are appropriate for your foot type and running style.
Bringing in your old pair of running shoes will also help.
4. Bring the socks you most often use for running and orthotics if you wear them.
5. Make sure the shoe fits adequately. Running shoes should feel comfortable immediately after you put them on.
The heel should fit snuggly without sliding, the uppers should be snug but not constricting and you should have
at least a thumbnails space at the tip of your longest toe. This allows for foot expansion.
6. Take the shoes for a test run in the store before you buy them.
7. Once you find a pair of shoes that works for you, stick with them. It helps to buy two pairs of shoes and alternate
them running. The risk of injury increases with breaking in new shoes or running in worn out shoes.
8. Replace shoes every 300-400 miles. Even though they may look in good condition, the midsole will have lost its
support and cushion.
Once again, certain runners may have a more complicated problem and have difficulty finding the right shoe to wear. In these
circumstances it would be beneficial to see a medical professional for additional evaluation of foot biomechanics.
The following are different types of running shoe designs:
Cushioned Shoes
You should wear cushioned shoes if you are a runner who needs maximum midsole cushioning and minimum medial (arch-
side) support. These shoes are best suited for biomechanically efficient runners (you don't overpronate), and midfoot or forefoot
strikers. Runners who do best in cushioned shoes often have moderate to high arches.
Motion Control Shoes
You should wear motion-control shoes if you are a runner who overpronates moderately to severely. Motion-control shoes will
give you maximum rearfoot control and extra support on the medial (arch) side of the foot. Motion-control shoes are also best
suited for big or heavy runners who need plenty of support and durability. These runners often have low arches (flat feet).
Performance Training Shoes
You should wear performance-training shoes if you are a runner who wants a light, well-balanced shoe suitable for racing,
speedwork, or daily training. These shoes are best-suited for fast, efficient runners who want to train in them. Moderate
overpronators can also train and race in some of these shoes.
Racing Shoes
You should wear racing shoes if you have a biomechanically efficient stride, don't have any current injuries, and want an
exceptionally fast, lightweight shoe for races. Many runners use performance training shoes or their regular training shoes for
races.
Stability Shoes
You should wear stability shoes if you are a runner who needs medial (arch-side) support and good midsole cushioning. These
shoes are best suited for runners who are mild to moderate overpronators, and/or need added support and durability.
Trail Shoes
You should wear trail shoes if you are a runner who frequently runs off-road, and are looking for rugged shoes with great outsole
traction and some weather- and water-resistant qualities. Many trail shoes are built low-to-the-ground for added stability on
rough trails.
Click on the following links to find the right type of shoe for
you and to check out the most recent shoe reviews:
Runner's World Shoe Finder
Runner's World Shoe Review
Running Times Shoe Review
Running Times Shoe Finder
