Selecting the right pair of running shoes for your feet and terrain can make the difference between a great run and a terrible workout. It is important to shop for the right pair of shoes and not just focus on finding the best bargain. Each time you take a stride while running, your feet absorb the shock of two to three times your body weight, which without proper cushioning and shock absorption can take a serious toll on your body.
Step One
Determine what kind of an arch you have. Look at your feet in a mirror and decide whether you have a low, high or neutral arch. Low arches can cause stability problems and can cause your ankle to roll inward when you run. High arches require extra support for running and can cause your foot to roll outward when you run. Neutral feet have arches falling somewhere in between flat and high. Runners with this foot-type can wear most types of running shoes.
Step Two
Have your foot measured. Even if you think you know what size shoe you wear, have someone in a shoe store measure your foot with a Brannock device to determine the precise length and width of your foot. Most men wear a D-width and most women wear a B, but high-end running shoes often come in varying widths.
Step Three
Determine the shape of the running shoe that is best for you. Over-pronators should choose shoes with a straight shape (or "last"). Supinators or under-pronators should choose a curved shape which promotes an inward motion of the foot. Semi-curved "lasts" are for people somewhere in between or with a normal stride.
Step Four
Look for the type of running shoe that is right for you. The three main types of running shoes are cushioning, stabilizing and motion control. Cushioning shoes offer the least arch support and correction; they're good for people with minimal to no pronation or supination and people with neutral arches. They are also good shoes for off-road running . Stability shoes are designed to help with mild to moderate pronation. Most trail running shoes are stabilizing shoes. Motion control shoes have a straighter shape and stiffer heel, helping counteract over-pronation. Motion control shoes are best suited for runners who over-pronate severely.
Step Five
Look for the type of running shoe that is right for you. The three main types of running shoes are cushioning, stabilizing and motion control. Cushioning shoes offer the least arch support and correction; they're good for people with minimal to no pronation or supination and people with neutral arches. They are also good shoes for off-road running . Stability shoes are designed to help with mild to moderate pronation. Most trail running shoes are stabilizing shoes. Motion control shoes have a straighter shape and stiffer heel, helping counteract over-pronation. Motion control shoes are best suited for runners who over-pronate severely.
Step Six
Go to a specialty running store to shop for your shoes. Basic sporting goods stores won't be able to offer you information on the shape, or last, of the shoes and the staff is not usually trained on how to spot pronation and supination. Specialty shops have better training and are more equipped to answer questions and guide you to the best possible shoe for your feet and running style.