How to choose the right pair of running shoes

Few sports demand little or no equipment. Running is one of them, the only piece of equipment you really need in this sport, is a good pair of running shoes. Good running shoes will prevent injuries and allow you to run longer. When running, each time your heel touches the ground, your body has to absorb 2 to 3 times your body weight. This means that you need something that will help absorb the shock of that impact each time you make contact with the ground.

To choose the right pair of running shoes, it is good to have knowledge on your type of foot/arch, your biomechanical tendencies when running and the type of shoes on the market.

1. There are 3 types of foot: the normal foot, the high arched foot and the flat foot. To determine your foot/arch type you can use the "Wet Test".
   WET TEST: You need to wet the sole of your foot and stand on a surface that will leave an imprint of your foot, for example a piece of paper. One of three types of figures will show:
   
   

   Normal	Flat	High arch

   
   
2. There are 3 major biomechanical tendencies: normal pronation, overpronation and underpronation (syn.: supination). Biomechanical tendencies is the reaction of the foot when the heel hits the ground, the way it rolls on the ground before the push off.
   
   • Normal pronation is when the heel lands on the outside, the foot rolls until the heel is aligned under your lower leg. Then the foot becomes rigid and propels you forward
   • Overpronation is when the foot rolls in too far after it hits the ground or before it prepares for the push-off.
   • Underpronation (or supination) is when the foot rolls to the outside after hitting the ground. Only 10% of the population are underpronators. This type of foot doesn't absorb shocks really well.
   Here are two ways to determine your biomechanical tendencies:
   • If you already have a pair of running shoes, you can verify this by looking at your sole. Look at the forefoot not the heel. The heel is not a good indicator because all runners land on the outside of their heel. If your sole is worn out in the middle of your forefoot, you may be a normal pronator. If it is your big toe that is worn out, it can be an indication of a flat foot and if it is your little toe, you could have a high arched foot
   • An other way to verify your biomechanical tendency is to ask someone to look at was is happening to your foot after the heel hits the ground while you are walking. When you push-off, if the inner part of your heel is still in contact with the ground, you are overpronating. If the inner part of your heel is relatively flat, you have a normal pronator foot and if your foot is moving towards the outside on push-off, you may be an underpronator.
3. On the market there is a large selection of running shoes. Here are 3 common types of running shoes you will encounter and a description of each shoe type to help you in your selection at the store:
   • Stability: This is a good type of shoe for a person that has normal biomechanical foot. It has a medium-thick midsole, heel cushioning and a small medial post to offer some support in pronation. The sole of the shoe has a semi-straight shape and constructed with a combination or slip-lasting*.
   • Motion-control: This type of shoe helps to combat overpronation. When you look at the shoe, it has a thick midsole, heel and forefoot cushioning and a medial post that extends to the arch to prevent the foot of rolling too much inside. The sole of the shoe has a straight shape and built with a combination or board-lasting*.
   • Cushioned/flexibility: This shoe provides a maximum of shock absorption and mobility for underpronators/supinators. It is made of a thin midsole, forefoot cushioning and to allow pronation, it has no medial post. The sole of the shoe has a curved shape and constructed with a slip-lasting*.
   *Last: the basic form a shoe is built from. Slip-lasting is sewed like a moccasin and is very flexible. Board-lasting is a piece of fibreboard to which the upper is attached and provides a very firm shoe base. Combination lasting is a slip-lasting in the forefoot and board-lasting in the rear foot.

Now that you have an idea of the elements to look for when making a shoe selection, here is a guide to help you in your selection:

When is it time to change shoes or to buy a new pair?

Running shoes are not good forever. The normal life span of a good pair of shoes is between 800-1000 km or approximately 6 months, if you run 10h/week.
Here are tips than you can use to check if you need a new pair of shoes:

• If the sole (bottom) of the shoe is worn through in one spot.
• Wrinkles in midsole (cushioning part of the shoe). To check if you still have good compression in the midsole, apply pressure with a fingernail on the midsole. If it doesn't come back to normal quickly or that the fingernail mark stays, it may be time to change shoes.
• When you look at your shoe from behind on a levelled surface, if the heel is so used that it is pointing in one direction, it is not offering the support that was intended anymore.
• If you are experiencing any pains or injuries that are not relate to over training.

Tips when you are buying running shoes

• One important thing when shopping for running shoes is to go to a store that specializes in running. You will be able to ask questions to experts and you may be able to bring your new shoes for a test run.
• Try both shoes, you may have one foot bigger than the other.
• Try your shoes with your running socks or inserts.
• Go shopping in the afternoon, evening or after work. Your feet are bigger later in the day.
• New shoes should feel comfortable right away, you don't necessarily need a break-in period.
• Your shoes should flex in the forefoot, where the foot does, not in the midsole or the arch.
• When standing you should have a thumb width between the end of your longest toe and the front of the shoe.
• The heel shouldn't move up and down when running or walking. It should fit perfectly.
• To prevent shortening of the calf muscle or wear and tear of the Achilles tendon, the heel of the running shoe shouldn't be much thicker than the distance between the end of your index finger and first knuckle.