The foundation of the body is the feet. The better and more securely the feet are grounded, the more stable the body becomes. The way the foot lands affects the health of the knees, hips, and spine in a chain reaction.Running shoes have many features designed with foot health in mind, from arch support to cushioning. Therefore, running shoes should be seen not just as an accessory that completes an outfit but as an investment in health.
Tips for Choosing Running Shoes
Try Before You Buy:
- Do not order shoes based on recommendations alone; always try them on. A shoe that is comfortable for someone else may not suit your foot structure and running technique. Focus on comfort over appearance. Never buy shoes that are uncomfortable for your feet. Unlike a tight t-shirt, you can’t make do with the wrong running shoes.
Match Shoes to Your Foot Type:
- When it comes to well-known brands, I believe there are no good or bad running shoes; there are only shoes that fit or don’t fit. There are many brands and models to choose from, but you can quickly narrow down your options by starting with shoes designed for your foot type.
- Everyone’s foot structure is different, like a fingerprint. Some people pronate (roll inward), while others supinate (roll outward). Some have high arches, while others have low arches.
- Running shoes are generally designed for three types of feet:
- Neutral
- Support/Stability (mild pronation)
- Motion Control (severe pronation)
- To choose the right shoes, you need to have some understanding of your foot type beforehand.
Understand Your Foot Type:
- The best and healthiest way to understand your foot type is through an orthopedic examination. Your foot’s landing should be examined both while standing and running on a treadmill. The pressure points affecting the foot while standing can be different from those while moving.
- Some shoe manufacturers offer foot analysis services at their sales points. These analyses can give you an idea about your foot structure, but keep in mind that the individuals conducting these analyses might not be experts in this field.
- A practical method to get an idea of how you land while running is to examine the soles of an old pair of shoes to identify where they are worn out. For example, if the inner edge of the heel is more worn out, you are likely pronating; if the outer edge is more worn out, you are likely supinating.
Consult an Orthopedist for Foot Issues
- If you experience foot pain, excessive calluses, or deformities, consult an orthopedist before buying shoes. These symptoms may indicate structural problems such as very high or very low arches. In such cases, choose shoes based on your doctor’s recommendations and consider solutions like custom insoles.
For Beginners, Choose Thick-Soled Running Shoes
- Running shoes have cushioning features such as air pockets or gel. Cushioning technology varies from manufacturer to manufacturer, but the primary goal is to protect the foot from impact and provide a soft running experience.
- There are differences in cushioning among shoe models. At the beginning stage, I recommend choosing relatively thick-soled running shoes with cushioning in both the forefoot and heel. As your running technique develops, you may want to explore different cushioning options.
Ensure Toes Do Not Touch the Front of the Shoe
- Leave about a thumb’s width of space between your longest toe and the front of the shoe. Note that the longest toe is not always the big toe. Your toes should not touch the front of the shoe.
Walk, Run, Squat, Stand Up:
- Test the shoes by walking, running, squatting, standing up, and stepping sideways. Use the shoes at home for a while before wearing them outside. If you feel uncomfortable, return the shoes immediately.
By following these guidelines, you can find the perfect running shoes that will support your foot health and enhance your running experience