Tips on Shoes and Running

 

Clearly, you should wear shoes that are appropriate for your activity. Don’t play tennis in a running shoe, for example. Good running shoes protect you from the stress of running. A one-mile run can put 100 tons of pressure on your foot. That energy must be distributed by a good shoe. A poor shoe can lead to problems in your back, hips, shins, ankle, or feet.

Many people use their shoes for too long. The midsole material wears down and does not give you the cushioning or support you need. Shoes will wear out in 300 to 500 miles, or six months at the rate of 20 miles per week. Simply looking at sole wear can be misleading because the midsole will wear out first.

Heavier runners, for example, a man over 180 pounds or a woman over 140 pounds, break down shoes sooner as you would expect. Such runners may benefit by using a stability or motion control shoe that uses the stiffer polyurethane to provide stability.

 

How we sell shoes:

Some tips on buying shoes:

Possible Injuries:

What you should know:

Our Favorite Sites:

 

How We Sell Running or Walking Shoes:

 

Swift Feet wants to know about your exercising habits and your needs. We are experienced and can help you get the right shoe for your level of activity. Here is our approach:

First:
  • What is your level of activity? How much do you run, walk, or jog?
  • Do you have any pain when you exercise?
  • How old are your shoes?
  • What type of shoe do you use?
  • Do you have any specific goals?

Second:

We watch you as you run or walk on our treadmill. This allows us to see how you land and how you push off. A common problem is to turn the feet inside too much (called pronating), which can lead to foot and knee problems, shin splints, and lower back problems. The proper shoes will correct this problem.

Third:

Shoes are designed to complement your foot size and shape, and biomechanics. We will suggest a shoe based on our analysis of your foot strike, take-off, stride, and foot and arch shape. Of course, the final, and most important consideration, is how the shoe feels when you are exercising. You can tell that by running or walking on the treadmill.

Notice that we have not emphasized size. Size is taken into account, but we often find that the size you have had in the past is only a guide and the right running shoe is often one-half to one whole size larger.

back to top

 

Some tips on buying the right shoe:

 

  • Be sure to buy the shoe because of its performance and fit. Don’t buy based on how it looks!
  • If possible, buy the shoe at the end of the day when your foot is slightly larger from the day’s activity.
  • Be sure there is about a thumb’s width at the front of the shoe to avoid jogger’s toe.
  • Try both shoes on because your feet may not be the same size. Walk around or jog on the treadmill.
  • Wear the same type of socks you wear while running.
  • Lace the shoes you try on. Start with the first eyelet and apply even pressure as you lace.
  • Try different models and shoes from different manufacturers.
  • For a low arch, you should select a shoe that tends to be rigid and will give good control of your rear foot.
  • For a high arch, choose a more flexible shoe with a narrow heel.

back to top

 

Possible Injuries:

 

There are a number of injuries that are common as a result of faulty running shoes:

Jogger’s Toe – is an accumulation of blood under the toenails resulting from shoes with a small toe box or shoes that are too small.

Blisters – are caused by friction from shoes that are not tight enough or are so large that they let your foot move inside your shoe.

Plantar Facciitis – is inflammation in the connecting tissue that connects the heel to the toe area on the bottom of your foot. This can be the result of shoes that are too flexible, that flex before the point where the foot joins the toes, or that don’t provide stability for the overpronator.

Achilles Tendinitis – occurs when there is inflammation at the Achilles tendon that results in pain at the back of the heel. Shoes that do not have enough flex or that have too much heel cushioning can cause this.

Stress Fractures – come from micro breaks in bones of the leg or foot that result from inadequate shock absorption.

Knee pain, ankle pain, shin pain, hip pain, and back pain – results from poor absorption of the shock of running.

back to top

 

What You Should Know

 

Approximately half of all runners will either overpronate or underpronate. If you overpronate, the most common problem, you are rolling the foot too far to the inside and pushing off on the inside edge of the forefoot. If you underpronate, you don’t roll enough so the stride ends on the outer edge of the foot by the little toe.

As a guide to your running behavior, you can wet your feet and step on a piece of cardboard. If you see the entire sole in the imprint, you have a low arch and tend to overpronate. If you see only parts of your forefoot and heel with a narrow connection between them, you have a high arch and tend to underpronate. Overpronation will cause wear on the outside heel and inside forefoot. Underpronation causes wear on the outer edge of the heel and the little toe.

When you visit a running specialty store, you will see different types of shoes that include:

Cushioning shoes do not provide much control of overpronating but emphasize cushioning. They are best for the runner who lands and pushes off correctly.

Stability shoes will control overpronation and, as the name implies, give stability. They have less cushioning than a cushioning shoe .

Motion control shoes provide the greatest stability but have the least amount of cushioning. They are intended for the person who is an extreme overpronator or a heavier runner who needs the dense midsole material.

Trail shoes have a bottom sole that will greatly increase traction for off-road runs. They are stable shoes that are designed for running on uneven surfaces.

back to top

 

Visit some of our favorite running sites where you can find more information on all aspects of running: