Running Shoes
A beginner should know that it is vitally important to continue to replace their running shoes. Running shoes will typically last for about three months, if you run daily 2-3 miles.
The cushioning in the shoe will break down over time. The effect is hardly noticeably unless you have been an avid runner for many years. What happens to many people is that they begin to develop runner injuries.
Joints and feet get pounded pretty hard from running. The shoes are a vital way to cushion the blow. It is important to have good insoles and shoes that fit your feet.
Shin Splints
Everybody gets shin splints in a different way. It makes it difficult to say what your shin splint is. That is why whenever someone has lower leg pain they almost always just call it shin splints.
In reality, it may be a muscle tearing from the bone, a ligament problem, or even a foot problem related to arches. It is best to go to your sports doctor to be properly diagnosed.
Shin splints take a long time to go away. The best way to cure them is to stay off of your feet a very long time (3-6 months).
For temporary shin splint relief, wrap the area tightly with tape. Sometimes you can relieve some of the pressure by supporting the muscle.
Pronators
Every runner pronates to some degree. Pronation simply refers to your running form and specifically how your foot strikes the ground while in running motion. How your foot strikes the ground (pronation) is key to picking out the right running shoe because many shoes are designed with your pronation in mind.
Normal Pronation
In normal pronation, the foot strikes the ground with the heel first. The foot then rolls forward and inward about 15%.
Overpronation
Overpronators strike with the outside of the heel first and turn inward too much. This can lead to shin splints and foot problems. Overpronators often have high arches.
Underpronation
Once again, the heel hits the ground first. The foot then does not turn inward very much (less than 15%). This leads the person to push off of the side of the foot or small toes most of the time. Overpronation can also lead to shin splints and foot problems like flat feet.
Computer Pronation
Some running stores allow you to run over a metal plate that is connected with a computer. The computer can tell the kind of pronation style you have. This helps a lot in picking out the right shoe.
How to Pick Your Shoes
Your shoes should fit your feet well to make running enjoyable. The best way to know about a shoe is to take it running. Nearly any good running shoe store will allow you to run outside a few minutes trying out a shoe. If the store doesn’t let you run around, you need to find another running shoe store.
The other thing is that if anything about the shoe bothers you remember that it will be magnified once you get home. You shouldn’t go home with a shoe unless you feel pretty good about it.
You should try on at least two or three different brands of shoes unless you have a lot of experience with running shoes. It is hard to compare shoes without trying different ones on.
What runners typically do is to stick with a shoe they like. For example, they may buy four or five pair of the shoe that fits them well. This makes it easier for them to train and not worry about newer models.
Running Socks
If you haven’t run a lot, then you need to know about running socks. Running socks wick the moisture away from your foot. They do not get so soggy and they also hold to your foot better. This means that you are less likely to get a blister with running socks. Running socks are typically short ankle socks and are a bit more expensive.
Insoles
For serious pronation problems, you may need to get an orthotic from your doctor. The orthotic will correct your foot imbalance and make running more enjoyable.
Many runners don’t like the insoles that come with the shoes. They feel that they can get something better; and they can. Some of the favorite insoles are made of cork. Cork is good at absorbing shock energy and are comfortable. A good insole can make quite a difference. Sometimes, if you are low on funds, an insole can make your shoes feel quite a bit better.
Sizing
The worst thing you can do is get something that is too small for you; error on the side of large when picking out shoes. You should be able to fit your thumb past your big toe. This will mean that the toe box is large enough to carry you. Keep in mind that feet will tend to move slightly in the shoe and that when shoes get wet they tend to slightly shrink.
Sweaty Feet
Sweaty feet contribute to blisters and are also stinky. Keep this in mind when choosing shoes. Pick something that will allow ventilation.
The geographic area you live in has something to do with the type of shoe to pick. For example, you can choose different shoes if you live in Alaska versus Hawaii.
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