Few activities put more stress on the feet and body than running. Finding a shoe that offers the cushioning and stability to match your running style and foot shape is essential not only to your comfort, but also your overall health.
The wrong shoe can move the stress on your feet all the way up to the hips and the lower back, where it can cause serious problems.
The length, width and height of the instep, plus your movement, body size, biomechanics and running specialty all factor in making up your perfect shoe size. So when choosing your shoes, whatever your shape or size, its worth
bearing in mind that the female foot is quite different to the male foot. Luckily, most of the major manufacturers now make female, male and unisex running shoes. However, its worth going to an outlet which specialises in female running shoes. That way youll be sure youre getting the right advice and more importantly the shoe thats right for you!
Bear in mind that your running shoes do not need to be the latest catwalk footwear. Dont think they can double up as your clubbing trainers or your weekend casual shoes - you probably wont want to wear them for anything other than running.
Once youve accepted this, you can concentrate on what you actually need from your running shoes rather than what they look like. There are many types of shoe for people with various foot types and running needs, with a lot of jargon to describe them. Here are the basics:
Running is a high impact sport. Each time your foot strikes the ground when youre running, your leg absorbs a force that is more than three times your body weight. Unless your feet are well cushioned with shock absorbing materials, the repeated impact on your legs can lead to joint injury and other problems.
Cushioning is important for every runner, but especially for heavier people. Andy recommends shoes that have air units in the heel: "Air units provide extra cushioning, whilst keeping the weight of the shoes down."
In addition, trainers need to be flexible enough for running. Andy explains: "Trainers that are not designed for running may have overly rigid soles. This increases the tension in the calf and can increase the risk of strains in the muscles that run up the front of the shin. This can lead to shin splints."
Another issue for many runners is pronation - the natural tendency for the foot(especially the heel and arch of the foot) to roll inwards after the heel strikes. This acts as a natural cushioning mechanism. Its important that your
running shoes offer the support that you need to help reduce any excessive rolling motion of your feet (overpronation).
Overpronation
It is very common for people to overpronate - i.e. the foot rolls inwards too much. This causes the leg to turn inwards and can put the knee and hip out of alignment. It can also cause the back to be twisted. This can lead to painful joints or shins, and increases the risk of suffering an injury such as shin splints or a stress fracture. Most people overpronate slightly. If you are a
moderate to severe overpronater, you need to buy motion control or stability trainers.
Supination
Supination is the opposite of overpronation - the feet dont roll inward enough. For people who supinate wearing the wrong shoes (i.e. shoes designed for overpronators) can also lead to painful shins and joints, and even injury.
Go for cushioned, neutral shoes without any motion control.
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