Spending over a hundred dollars on your running shoes could make you want to wear them until your toes poke out and you have to duct tape the soles to keep them from flapping. Unfortunately, you will hurt more than just your wallet if you try to train on worn out shoes. Shin splints, knee pain and hip problems are some of the problems that occur from running on your old trainers.
Just buying a new pair of shoes will not solve all your problems. It is important that you purchase shoes that fit you properly and that complement your arch type and fit your foot strike. I will explain both of these if you are new to running and haven't been exposed to how these minor difference can lead to discomfort, pain and joint problems if the proper shoes are not worn.
There are three basic categories of running shoes. Understanding these vocabulary words will help you understand which shoes to pick.
Stability or Motion Control = Heaviest shoe, provides the most cushioning
Neutral-Cushioned = Mid-weight shoe, balance between cushioning/support/lightweight
Lightweight/Performance = Lightweight but usually very little cushioning or arch support
To decide which type of shoe is right for you start with your arch type. You can find out what type of arch you have by getting the bottom of your foot wet and then stepping on a piece of computer paper.
High Arch
Not many people have this type. It will result in a lot of shock traveling up your leg with each foot strike as you do not have the arch supporting your foot. High arch runners tend to be supinators, aka underpronators. These runners can usually get away with relatively cheap running shoes as they should not buy any stability or motion control shoes. They should stick to neutral cushioned or light weight shoes.
Medium Arch
Most runners will fall in this category. Congratulations, you are normal. Or at least your feet are. You can have a medium arched foot and still over or under pronate. We will cover that in the next section. As far as shoes for medium arched runners go, the world is your oyster. Pick a shoe that feels good and provides enough cushioning. If you are going to be training for long distances (3 or more miles) you should get something that will absorb the impact. Shorter distance runners can get away with lighter weight shoes that have less cushioning.
Low Arch (fallen arch)
If you are particularly tall, overweight or just goofy looking there is a good chance you have a low arch. The definition for overweight is actually a comparison between yourself and a Kenyan marathon runner of equal height. If you are over 165 lbs you may need a shoe that can support a lot of impact with each step. Your foot strikes the ground with a force that is approximately three to four times your body weight, depending on the surface. Those of us with a low arch tend to have more injuries as our arch does not properly absorb the impact of each step. Purchasing a good shoe that compensates for this deficiency will keep you running and out of the doctor's office.
This post will be followed up with information on the three main types of pronators. Arch type will help determine what type of foot you have, however, it is possible to have any three of the above mentioned arch types but still under or over pronate.
