Runner's Corner -- Shoe Tips

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Running aficionados noted not so long ago that a good pair of running shoes was the sport's only real cost. They worked out that shoes cost about a penny a mile. Inflation has largely taken care of that claim, but good shoes are still the soundest investment a runner can make. Coupled with a sensible training schedule, they are essential in helping to prevent injury. But how do you choose from the range and prices offered by seven or eight manufacturers in any one store? Get help. You won't be alone. Veteran runners who think they have found the perfect shoe often return to a store six months later to find that a manufacturer has totally changed its design. They too need expert help in finding what will work for them. A tip is to buy two pairs of shoes if you discover a model that is working well for you. That's if you can afford it, of course.

Here are 10 tips in shoe buying:

Spend Time
Set an hour aside to visit your local running store. Don't go if you are in a rush. Compare products, and walk and run in the shoe. Never rush into a decision or buy shoes because they worked well for someone else. Shoes are designed to fit specific foot types. The wrong ones might injure you.

Take Along Your Old Shoes
An experienced salesperson can determine a great deal from your old shoes and smelly socks. They can "read" your wear pattern and use it to recommend what will work best for you. Don't forget to take along a pair of socks to wear when selecting your size. If you wear orthotics or use a foot device of any type, take them along too.

Sales Questions
A good store salesperson will ask you about your running history, your goals, past injuries and the type of training you do. Good stores will sometimes do a video analysis of a runner's gait and foot-strike. The more information you give, the better your chances of getting the right shoe. If you are not being asked questions, you might want to try another store.

Foot Exam
Your foot should be examined for width and type. Most people either have a rigid or floppy foot. Whether you have a low-arch, a high-arch, or are flat-footed makes a difference as to what will best suit you. Millions of dollars have been pumped into shoe technology and you must take advantage of it. Don't forget to take your common sense along with you. Pressure spots are obviously going to be susceptible to blisters. And a loose fit will allow the shoe to slip on your foot, which can also lead to blisters. When the foot slides excessively, you will lose energy on the push off.

A Snug Fit
You should feel secure on the heel and across the breadth of your foot (the widest part). Pull the laces so that you have a feeling of security without discomfort. You can adjust the laces on most shoes so that you can tie the shoe tightly in some places while leaving it looser in others. Many of today's shoes have an optional lace hole at the top, which will allow you to pull the lace even tighter.

Selecting The Right "Last"
The shape of a shoe is determined by the "last" of form around which a shoe is made. The two predominant shapes today are the "straight" and the "curved" last. A perfectly straight-last right shoe will look the same as a perfectly straight left one. A very curved shoe bends strongly to the inside. Refer to Galloway's Book on Running for more good information. If you have a curved foot and wear a straight shoe, you will feel pressure on the inside of your big toe. And you will tend to roll off the outside. So many shoes, so many configurations and lots of time. The chances of finding one that works for your are excellent.

The Selection Process
Select two or three types that work best for your foot function, rigid or floppy. Compare the fit of each and then stand, walk around and run in each shoe to feel how it performs. Spend a little time and you'll probably get a better fit. Runners at this point often decide that there is a night and day difference between shoes and the right shoe will be obvious.

Running In Cross Training or Aerobic Shoes
Runners often ask if they can run in cross training or aerobic shoes. The simple answer is no. Running shoes are designed for a forward motion and cushion the impact specific to running, while other shoes are designed for other uses. For instance, aerobic shoes are designed for more lateral support and toe flexibility. If you use your running shoes, which don't have a full-leather upper to give the lateral motion required, you'll risk injury in aerobics.

Where To Start
To get the proper protection required for running, you are looking at about $70-$80 as the starting price. The cost goes up depending on the amount of motion and cushioning control required. Pronation control shoes will cost a little more as they require more technology and materials in construction.

When To Buy A New Pair
The average life of a shoe, according to manufacturers' and sports medicine testing is about 500-700 miles, or 800-1,120 km. Often, a shoe's upper is still in great shape, but the cushioning and motion control has been lost. A test? Drop by your running store after you have logged 500 miles and compare your old shoes with a new pair by running around the block. Good stores will let you do this. The key to keeping off the injury list is to replace your shoes once they begin to wear or break down.