If you are a seasoned runner you know the importance of a good running shoe. It can make the difference between a great running experience, or potential injury. The problem is not being informed. Most people do not know that there is a proper shoe for your foot type. Knowing your foot type before you hit the stores can make a world of difference whether you want to do walking, jogging, running, sprinting or marathons.
How do you determine your foot type? Itís really quite simple. Get a piece of dark paper and then soak your feet and step on the paper. Look closely at the imprint.
There are generally three types of feet:
1) If your imprint covers most of the feet (not much arch at all) then you have flat feet. You are among the 60% of the population in America with flat feet.
2) If you show a wide arch and narrow line of your outer foot then you have high arches. You are among the 30% of the population of in America.
3) If your imprint has a medium arch then congratulations. You are among the 10% of the population in America with the ideal foot.
Regardless of what foot type you have, there are running shoes that are right for you. As many as 56% of the 30 million runners in America, have injuries from improper shoe selection. So you can see that you do have to do your homework to protect yourself. With all the pressure one gets from TV adds or what is popular to wear now, you really need to put the health aspect first. Most likely you will be able to find a shoe that is right for your foot type and still have style.
To determine the shoe to buy, here are some guidelines:
1) For the flat-footed person, you will want to buy a shoe that is rigid and stable. This will prevent your ankles from bending inward or outward and it will protect you.
2) If you have high arches, you will want to look for a very cushioned shoe. High arched feet don’t absorb shock very well so you’ll want that cushion to help in absorbing the shock for you.
3) For the medium arch or ideal foot, you want the combination of both stability and cushioning for your feet.
When you try on a shoe it should be snug but not tight and there should be approximately a 1/2-inch between your longest toe and the front of your running shoe.
For a different feel, maybe try Five Fingered Shoes
Tip: Shop for your shoes late afternoon when your feet are a little more spread. If it is not comfortable when you are in the store, imagine what it will be like when you are out on a run. So test them well while you’re there.
Tip: Strengthen the muscles of the foot also, which can prevent some of the pain, but don’t underestimate your feet.
In summary, those shoes you bought that were such a bargain may be cause for concern in the future, so pick wisely and may your running experience be smooth and wonderful. Your feet will be most grateful.
{ 4 comments… read them below or add one }
Hi Justyn,
Insightful article, I’ve been reading this site for some time now as silent reader.
But I want to ask, about Five Fingered Shoes, before investing in one.
You used it for warmup, trainings and such? Such as tempo, weight room, practicing drills, hurdles, plyo, etc? Any issues there using Five Fingered Shoes.
In what scope of your training that do you NOT use Five Fingered Shoes, apart from doing speed-work (spikes).
Thanks
Hi Sha,
Thank you for your comment!!
About the Five Fingered Shoes…yes you can use them for all of the above! Squatting & Deadlifting in them are great because they are flat and low to the ground. I use them for my warm-up drills, they help stabilize the foot so you land properly. If you do a lot of grass or off-track running, perfect for levels that aren’t flat like a track (how people mostly roll their ankle). To be honest, I can’t think of a time NOT to use the shoes. I’m more susceptible to minor shin pain, so I used my running shoes on the track sometime. But my brother isn’t and the shoes literally never come off of his feet (other than for spikes), he just walks around in them as a normal shoe, then trains in them.
So, it can be different for everyone, but there are also many different styles that tailor to everyones needs. Hope I helped some?
(great blog by the way…I added yours to our “killer blogs” on the sidebar)
Thanks Justyn!
I’m convinced, I’ll purchase VFF soon enough! The VFF cost around US$125 here.
Plus thanks for the link-love, I’ll reciprocate that gesture on my blog soon enough.
I do hope my English here isn’t that bad, it’s not my first language.
No problem!
You don’t have to get the most expensive ones…I bought the “KSO” model style and those are $85, and my brother has “FLOW” at $90 (it says what activity the styles are best for)
P.S. Your english is really good, I would have never known English wasn’t your first language!