A guide for buying the proper running shoes

May 2, 11:40 AMHouston Running Fitness ExaminerKelly Smith

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I was just reading through the latest Runner's World magazine and ran across this statement, “You don't absolutely, positively need a new pair of running shoes when you begin running. You can run in your comfortable cross-trainers, sneakers, or walking shoes.” What? Walking shoes? I must respectfully, absolutely, positively disagree.

In fact, a high-quality pair of running shoes that are matched to a runners particular biomechanic quirks are the most important thing to have, beginner or otherwise. More to the point, a beginner is quite likely to develop a sports injury if he or she doesn't have the right equipment or hasn't done the research to develop a training plan that emphasizes a gradual build-up of both distance and intensity. Think about it; would you send a US Marine into combat with a BB gun and only give him a “real” weapon once he had a little firefighting experience?

Visit a technical running shoe store

So how does a beginning runner find the right shoe out of the vast array available? To be honest, the best thing to do is visit a specialty running store. The sales staff at the better stores are trained in what to look for and some even have contraptions that will do a gait analysis. I once went shopping at the Fleet Feet store in Houston for a new pair of racing flats and the salesman had me run up and down the street while he watched me at all angles. Goofy? Perhaps; but it probably saved me from an injury.

What should be taken into consideration? First, resist the urge to choose the flashiest color. Let's just get that out of the way. First it's important to look at what kind of support and cushioning you need and then focus on what kind of running you favor. Trail shoes work well both on and off the road, and I like trail running, so that's what I usually buy.

What type of feet do you have?

Foot arches come in all curvatures, from flat to high. The simplest way to determine the hight of yours is to do a “wet test analysis”. This just means wetting the bottom of your feet and then step on concrete, a paper bag, or something similar that will leave an image of the bottom of your feet.

For running shoe selection, arches are classified as low, high, and neutral.

Do you over-pronate or over-supinate?

Although some runners run on the balls of their feet, most heel-strike and then roll forward and inward and push off with the toes. Over-pronation occurs when the inward roll is excessive. The wet test will give a clue of this if it demonstrates a low arch, but it needs to be verified by the stride in action. As you might imagine, over-pronation puts abnormal stress on everything above the sole, including the ankles and knees.

Over-supination occurs when the opposite thing happens; when the inward rolling is less than ideal and might show up as a higher arch, but as before, the wet test is not conclusive in itself.

Since running is a repetitive, weight-bearing sport, either of these conditions can do some real damage, especially for someone just out of the proverbial chute who isn't trained. This is why I took Runner's World to task at the beginning of this article.

Running shoe classifications and recommendations

Most companies use standard classifications and make models built with straight, semi-curved, and curved lasts (a last is a fancy industry name for shapes). This is what the sales staff is likely to recommend:

• Stability shoes. Candidates for stability shoes are severe over-pronators. A straight last is also advised.
• Motion-control shoes. These are recommended for mild and severe over-pronators, especially with flat arches.
• Cushioning shoes. These are likely choices for runners with a neutral foot and gait, and also for those who supinate. A curved last may be recommended here.

These are general guidelines but there's really no substitute for a trained sales staff. After being properly fitted the first time and you know what works, the next time you go shopping you can fly solo or order by mail. Expect to spend between $60 and $120, not $540 like Michelle Obama did for her soup kitchen gig.

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