Runners often suffer from various running-related injuries, such as shin splints, stress fractures, iliotibial band tendonitis, Achilles tendonitis, and metatarsalgia.  Running injuries are often a result of many factors including training errors, running terrain, mileage changes, biomechanical problems, and improper shoe selection.  Shoe selection is an extremely important factor, because it can either enhance or diminish the negative effects of the other factors.

Running shoe selection can be a difficult process if you lack sufficient knowledge of how to analyze running shoes as well as your own foot mechanics.  An avid runner for 12 years, I have made mistakes in selecting the proper footwear.  The purpose of this article is to provide educational tips to help you select proper running shoes and therefore reduce the risk of injury.

Running shoe selection is an individualized process based on one's foot type and running biomechanics.  Shoe selection is easier to control, however, if you know what to look for in a running shoe.

Tip #1

Look at the lasting of the running shoe.  The lasting describes the general shape and construction of the sneaker. In order to examine the type of shoe lasting, you will need to remove the insert of the running shoe.  If you cannot remove the insert of the shoe, put it back on the shelf and do not buy it!  A shoe with an insole that cannot be removed is more likely to have poor cushioning and support.

There are 3 types of shoe lasting:
1. Slip-lasted-  will appear as one continuous material with obvious stitching around the perimeter.
2. Board-lasted- will look like a hard, smooth material.
3. Combination- half slip-lasted and half board-lasted.  You will see slip-lasting (stitching) in the toe box of the shoe and board-lasting (hard material) in the heel to midfoot portion of the shoe.

Tip #2

Do not be afraid to change running shoes.  If your running shoes are comfortable and you are injury-free, do not change shoes.  However, if you have tried numerous shoe styles within a particular running shoe company and nothing seems to work, try a different company.  I wore a particular brand of shoes for years before I realized that another brand was better-suited for my foot type.  It is important to avoid frequent changes in running shoes though, so when you find a shoe that works for you, stick with it.

Tip #3

When you find the proper running shoe, buy a second pair.  It takes time to break in a pair of new shoes and the process can be strenuous on your muscles.  To make the transition easier, alternate wearing your new and old running shoes.  Start by wearing your new shoes ¼ of the time and your old shoes ¾ of the time and then gradually phase out your old shoes.  It is a good idea to get a new pair of shoes at least every year, depending on your running mileage.

Tip #4

Ignore shoe color and appearance when buying running shoes.  The shoes that are better suited for you and your feet are not always the most attractive.  Buy a running shoe based on how it feels, not on how it looks.

Tip #5

Walk and/or run in the shoes in the store.  A lot of stores will allow you to run in the shoes for a minute or two prior to purchasing them. After purchasing the shoes, try running on a treadmill prior to running outside so that you can really judge how the shoes feel.  Once you run outside, most stores will not let you return them.

Tip #6

If the shoes do not feel comfortable, don't buy them.  Shoes that do not feel comfortable initially are not likely to improve once you break them in.  Running shoes can be fairly expensive.  They should feel great in the store in order for you to buy them.

Tip #7

Know whether you are an overpronator or underpronator.  Individuals who have stiff and rigid feet tend to underpronate when running.  Individuals who have flat feet or a hypermobile midfoot tend to overpronate.  You may need to enlist the help of a professional, such as a physical therapist, to analyze your gait and running biomechanics.

  *A medial heel counter is located on the inside of the shoe near the heel and will help to control overpronation.

Tip #8

Proper shoe selection is not always enough to control the effects of underpronation or overpronation when running.  Consider orthotics (inserts for your shoes made specifically for your foot) if changes in footwear are not successful.  Custom-made orthotics  can help decrease the effects of existing biomechanical problems.

Keep the above tips in mind when looking for running shoes.  You may need to be evaluated by a physical therapist to determine factors such as your foot type and gait biomechanics.  But until then, start pulling out those inserts!