Sole Searching
Calling all runners: here’s a quick buyer’s guide for footwear
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“Running is a simple sport, but selecting running shoes is the most complicated footwear decision one can make.” — Paul Langer, D.P.M., American Academy of Podiatric Sports Medicine |
About fit: Paul Langer, D.P.M., a spokesperson for the American Academy of Podiatric Sports Medicine and the author of Great Feet for Life, advises shopping at specialty running stores, where staff can analyze your gait and recommend shoes for your specific foot type.
Bring along your old shoes (so the salesperson can examine the wear pattern); the socks you normally run in; and orthotics, if you have them. Try on at least three pairs for comparison, and ask if you can take them on a test run.
Toe box: Should be roomy and round. To prevent blisters and pinching your toes, make sure there is at least an index finger’s width between your longest toe and the end of the shoe.
Heel counter: Rigid piece surrounding the heel that stabilizes your foot by preventing your heel from slipping. Stabilizing features help if you have low arches because your feet probably overpronate, or roll in, which puts stress on soft tissues and joints. FYI: Some pronation is desirable — feet that roll in slightly upon contact with the ground absorb shock the best.
Last: The shape of the sole or the footprint around which the shoe is built. If you have low arches or flatfeet, consider a straight last; if you have high arches, a shoe with a curved last may be beneficial. For feet with a neutral arch, choose a straight or semicurved last.
Insole: Often removable, provides additional shock absorption, which helps those with high arches, and arch support, which is good for those with low arches.
Midsole: Located between the upper and outer sole, the midsole’s most significant function is providing cushioning and shock absorption. Runners with high arches need extra cushioning to make up for their limited ability to absorb shock, since their feet tend to not pronate enough. Overpronators should choose a dual-density midsole, which compresses less than other midsoles.
Outer sole: Typically, the tread is designed for straight-ahead motion. If you run off a paved trail, consider buying a trail shoe, which fits higher around the ankle to provide greater support and has a waffle-pattern tread to prevent slips.
Upper: Choose mesh for ventilation and lighter weight. For a snug fit around your ankle, look for a shoe with extra top lacing eyelets.
Reflector: (on the heel or elsewhere): Important if you exercise at night.
Tread Tip: Durability of shoes varies, but some experts recommend replacing shoes every 350 to 500 miles or so. Don’t wait until the tread shows obvious wear because the cushioning may already be compressed.
Sources: American Academy of Podiatric Sports Medicine, American College of Sports Medicine, Consumer Reports (August 2008), www.mayoclinic.com
