Choose Your Running Shoe
When
it comes to choosing your running shoe there can be a
vast
array of choices and it can be very difficult to
decide what
is best. Coach Brendon takes a look at the best way
to ensure
that you get the right shoe.
Before
you go charging off to the local mall and corner
some sales
person in the local sports/running store, you might
like to
consider some important points that can help you to
get shoes
that work for you.
Firstly
how do you know if you need new shoes? I use the
tried and
true scientifically proven kitchen bench inspection
method.
If I can make the shoe rock with one finger on the
heel counter,
that is usually a good sign to get a new pair. If
the shoe
sole is noticeably worn more in one part than
another, don't
wait until you get injured. Finally, if you can see
that the
midsole has compressed, get them replaced.
I'd
start by asking other runners where they shop and
what their
experiences have been like? Did they feel that they
got pushed
into a pair of shoes rather than getting advice on
the options.
Does the store carry all the major brands or just
one or two?
Do the sales staff actually run themselves?
Resist
the temptation to buy the shoes that are on sale.
Nothing
wrong with buying a pair of shoes at full price and
then later
when you see them on special, picking up a couple of
extra
pairs.
Also
don't wait until 4 weeks or less out from your major
event.
There is nothing worse than hearing about the runner
who got
injured in the last few weeks before a major event.
Purchase
your shoes when you are building up the volume,
before you
get into the serious stuff in the 2 months out.
I like
the stores that can video you in a shoe at training
pace.
You can not only feel how the shoe is but also get a
visual
look and advice from the retailer.
If you
are injured or think you are likely to get injured
running
and you have tried a gradual buildup of your
training volumes,
visiting a foot doctor (Podiatrist) could be very
valuable.
They can look at your foot function and determine if
there
is a need for an orthotic (shaped shoe insert). The
orthotic
may function better in a particular shoe so it can
pay to
do this prior to visiting the shoe store. I have
also noticed
that since I started using orthotics that my shoes
last a
lot longer.
Obviously
your running technique and body size are going to
determine
the best type of shoe. If you are 90kg don't expect
to get
4 months out of a light weight trainer/racer. Also
the event
and the amount of running you are going to do will
influence
shoe choice as will typical training terrain and if
you run
off road or not. Make sure you take these point into
consideration
when making your selection.
Look
to Your Old to Discover the New
Your
old shoes carry a wealth of information. Turn your
old shoes
over and have a look at the wear pattern on the sole
of the
shoe. Have you crushed the midsole on the inside or
the out
side on the back? What about the front of the shoe
have you
worn the rubber sole away on the inside the outside
or down
the middle? A hole in the heal cup fabric can tell
you about
the heel area. What has happened to your feet?
Blisters on
the arch? Blisters on the toes? Take your shoes with
you to
the running store or podiatrist (you won't offend
too much
them if you wash them first!) an experienced person
can tell
a lot about what is required.
Shoe
Type Main Features
Motion-Control
Shoes: Harder midsole on
the inside
of the shoe and tough rubber outsole material. Often
very
straight and are generally heavier and usually
longer lasting.
Often very inflexible. Good for people who wear the
inside
of the back part of their shoes (Pronators) and
often ideal
for runners with Orthotics. Usually a good choice
for heavier
runners (90kg plus), runners with flat arches and
often better
for runner who have suffered 'shin splints'.
Stability
Shoes:
Usually have reasionable cushioning with some
midsole features
(dual-density midsoles) to improve stability. Often
made with
a semicurved shape and are ideal for most runners,
including
those without major motion-control problems. They
are suitable
for average builds (70-90kg), runners with normal
arches and
are often good for runners who have suffered
Achilles tendonitis
in the past.
Cushioned
Shoes: Soft
midsole, less
support but have soft impact. They are ideal for
those that
wear the outside of their shoes. (supernators), for
runners
with high arches (poor ability to absorb impact) and
runners
who run more on the toes.
Lightweight
Trainer/Racer:
These are light, flexible, have little
motion-control, stability
or cushioning. They will wear quickly due to light
thin rubber
sole and thin midsole. These shoes suit the very
light (less
than 70kg) and efficient runners or those looking to
do good
times in events.
Trail
Shoes: These
are super long wearing, have grippy soles / durable
uppers
are tend to be quite heavy. They are ideal for off
road running
and are often a good stable shoe for pronators and
those that
wear orthotics.
Lastly,
the best advice I can make is that once you have
found a shoe
that works and does not cause any problems, buy two
or three
pairs. This will counter the problem you have when
shoe companies
do their yearly change in shoe design, not only that
but the
shoes will also last a lot longer as the mid sole
cushioning
will get a chance to recover and re-expand towards
new values. | 
