Getting new running shoes
The easiest way to tell if you need new running shoes is to look at the soles. If they are worn out or very unevenly worn, they should be replaced
immediately. Running shoes should be replaced every 400-500 miles, or every sixmonths. If you are wearing your running shoes for activities besides running, those miles count, too. Shoes with polyurethane midsoles are likely to
maintain their level of cushioning longer than shoes with EVA midsoles. Allow(thumbnails length) of space between top of longest toe on largest foot and the end of the shoe. Foot should fit comfortably without stretching the upper over the midsole of the shoe. Heel can move but is not supposed to slip.
Determining the shape of your foot
Normal Foot: The normal foot has a normal-sized arch and a broad band connecting the forefoot and heel. The normal foot lands on the outside of the heel and rolls inwards to absorb shock and therefore doesnt require a motion
control shoe. If you have a normal foot you should look for stable shoes with moderate control features.
Flat foot: This type of foot has a low arch and usually overpronates which means the foot strikes the surface on the outside of the heel and rolls inwards excessively. After a while this can cause several types of injuries so you should choose a shoe with motion control or stability shoes with firm midsoles and control features that reduce the degree of pronation. Try and avoid highly cushioned, highly curved shoes, with little stability features.
High-arch foot: Has a narrow band (or no band) between the forefoot and the heel. A highly arched foot tends to underpronates which means that it doesnt tend to be an effective shock absorber. You should look for cushioned shoes with flexibility to enable foot motion and you should avoid motion control or stability shoes, which restrict foot mobility.
Once you find the proper category of shoe (neutral, stability, motion control) based on your foot type, with or without the help of a running shop, you will next need to consider other characteristics such as the shape of the upper,
the placement and prominence of the arch and even the location of the panel stitches within the shoe. As stated above, every manufacturer makes each of the three categories of trainers. What you have to do next is give each one a try and understand the differences to find the perfect fit for you. Ask questions and dont be worried about trying several pairs. Youll find that most specialty running shops staff eager, helpful, and experienced runners to sell their specialty products. Youll find several models within each brand name that may work for you; hopefully one will feel perfect! Also, any self-respecting running shop will suggest that you try the shoes once or twice on a treadmill and allow for an exchange if the shoes do not work for you
during that trial.
Considerations for Selecting Running Shoes
"Purchase running shoes from a specialty store or from someone knowledgeable about matching the correct type of running shoes based on your foot type and stride pattern.
"Try on shoes later in the day when your feet have swelled to their maximum size.
"In selecting the correct size of shoe you need, be sure that there is approximately a half-inch of space between the front of the shoe and your longest toe.
"Bring to the store where you plan to purchase your new running shoes the type of socks you normally run in.
"Analyze the need to purchase running shoes based on the number of miles your old pair has on them. Do not base your need for new shoes by observing how much tread remains on the outer sole. The mid-sole of many running shoes
break down at 400 miles (or earlier depending on a number of factors) and offers little or no protection after that period of time. It is important to keep in mind that running shoes provide the first line of defense against the
potential of injury.
"Consider purchasing two pairs of running shoes. Flip-flopping their use every other day increases the life expectancy of each pair.
"Purchase a new pair of shoes that you will use during the actual event approximately four to six weeks prior to the marathon. These shoes should be
the same model that youve found works well for you during your long runs. The key point here is to have sufficient time to break the new pair in
(by logging 60-70 miles including one long run) prior to your race.
Care of Running Shoes
"Wear your running shoes only for running. They will last much longer if you follow this important guideline.
"Do not machine wash or dry your running shoes. If your shoes become dirty, hand wash them with commercial shoe care products.
"When your running shoes become wet, stick bundled up newspaper inside to accelerate the drying time.
About The Author
Tom Sneddon is a contributing author and publisher to
http://www.runningshoesadvice.com an online resource that provides you with
information, articles of interest and a selection of the internets top retailers of running shoes