The most important thing to know when you’re buying a pair of running shoes is which “type” of shoe you require. When you run, your foot/leg system “pronates,” or rolls inward. The amount that your foot/leg system rolls inward varies from runner to runner. The amount of pronation, along with some other factors, such as the amount of arch you have, generally determines what type of shoe you buy.
There are several different general types of running shoes, depending on how much your foot pronates:
- “Neutral,” or “cushioning” shoes provide minimal support and are usually designed for runners who do not pronate excessively (known as “overpronation”).
- “Stability” shoes provide more support to the moderate overpronator.
- “Motion Control” shoes strive to give the severe overpronator adequate support.
- “Racing flats” are shoes designed primarily to be worn during races. They have no support, minimal cushioning and a shorter lifespan in exchange for their ultra light weight.
- “Minimalist” running shoes are designed to mimic the natural motion of the foot as you run. They forego cushioning and support in lieu of strengthening the body’s running muscles naturally. This new trend has seen a great deal of success in some runners.
(Note–some runners with unique needs (runners whose foot rolls *outward*–known as supination, those with extremely severe overpronation, etc) may consider having orthotics custom made for them. These, when combined with a neutral shoe, can solve just about any gait problem, though they are expensive.)
To buy a running shoe, first go to a running store (not Sports Authority or Dick’s, but an actual dedicated running store) and have your gait analyzed. They’ll be able to tell you what general type of shoe you need after watching you run and walk for a few minutes.
Then, figure out which brand you want. Most quality brands of running shoes make a shoe in all of the above categories. When choosing a brand, make sure you know what type of shoe you need (stability, motion control, etc), try on a shoe from each brand’s line of that type, and buy the shoe that feels and fits the best.
Remember to support your local running shop by actually making the purchase in the shop in which you try on the shoes, even though you probably could save 20% by buying online. The gait analysis and the physical “trying-on” process are value-added services that are part of what you’re paying for when you buy the shoe from the shop.
Lastly, keep track of the mileage you put on your new shoes. Running shoes have a finite life (usually 250-500 miles) after which the support and/or cushioning starts to wear down. Don’t wear shoes beyond their intended lifetime–your knees and legs will thank you.
I am getting blisters on the bottom of my feet, behind the joint of both of my big toes, at the front of the arch. How do I fix this? Do I need new shoes? I bought these in August.
Are the blisters on the “pad” of your feet, on the beefy section of skin just behind (closer to the heel) your big toe?
It may be time for some new shoes, especially if you estimate you’ve put more than 300 miles in these. Most running shoes have a life of between 250-500 miles, less if you’re heavier and/or there’s a lot of stability/motion control in the shoes, more if you’re lighter and there’s less support in the shoes.
You may also need a slightly different *size,* depending on how much you’ve been running lately. Feet can change size over time.
Definitely go to a running store, bring your old shoes, show them your blister and have them watch you run. They’ll definitely know what’s going on. Generally speaking, it’s not really to their advantage to try and convince you that you need a certain pair of shoes, as no “type” of shoe (neutral, stability, motion control) costs significantly more than another type (though less stability occasionally means cheaper).
Just what exactly are a high-quality pair of outdoor biking shoes for females?
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