How To Pick Running Shoes

If you want to start running, but find yourself lost when you walk into a shoe store, don't just buy the first shoe that you try on, you need to learn how to pick running shoes. Running puts some serious strain on your feet, knees and ankles, but by having the proper shoe for your feet you can reduce much of that strain and give yourself a much better chance to avoid injury. Most standard shoe stores aren't going to offer the information that you will need to find the perfect running shoe, so you may have to go to a specialty running store to find these shoes.

1. Pick a class of shoe depending on where you will be running. Most running shoes are built for road running, but if you are going to be running on trails, there are types of trail running shoes that are built with extra traction and support.
2. Get your foot measured. Have a professional with a Brannock device measure both of your feet to ensure that you know the correct size and width of each one. Keep in mind that your proper shoe width might change depending on other factors.
3. Find the size of your arch. Step barefoot into some compact sand, or look at your footprint after you get out of the shower. If there is a wide band running from the front to the back of your foot, then you are flat-footed. If the band running from the back to the front is a little less than half the width of your foot, then you have normal arches. If the band is tiny or non-existant, then you have high-arches. If you are flat-footed, you might try a shoe that is one size wider than your foot, and if you have high-arches you might try a shoe with a width one size smaller.
4. Look at the bottom of a well-worn set of old shoes that you have. If the wear near the toe of the shoe is on the outside of the shoe, then you have supination in your stride. People with supination generally need shoes with extra cushioning to protect their feet. If your wear is on the inside of the shoe, then you have overpronation. People with overpronation need extra support so they use motion-control shoes, to help guide their feet into a natural motion. People with a normal stride usually use shoes built for stability.