Choose Your Running Shoes Carefully

 If you're a runner, the wrong running shoe could sideline you, a foot expert says.

“Everybody's foot is a little bit different,” said Joseph Richardville, MD, sports medicine and family medicine physician with Franciscan Physician Network Sports Medicine Specialists Indianapolis. “ Some of us have really high arches, while some have very low arches. All of our gate mechanics are just slightly different. Typically, we say one size or one shoe does not fit all. It really depends on what works best with your foot.”

If you're new to running or an experienced runner with foot or leg pain, see a doctor to learn about your general health, foot type and running style.

Key Takeaways

• Your activity of choice, foot type and running style should each play a role in your next pair or shoes.
• Prioritizing your comfort when picking a shoe should assist with preventing related injuries.
• Work with your provider and ask about comfort and details before picking a shoe.

Recognize Your Foot Type When Picking Shoes

When it comes time to buy shoes, there are certain factors you should consider, such as foot type, running style and terrain.

Are your feet high-arched, flat or neutral? What is your running style? Some runners strike the ground first with the heel and roll through to push off the toes to their next stride, while others strike first with the forefoot and push immediately into the next stride.

“If you have a very high arch, we generally recommend a well-cushioned shoe,” Dr. Richardville said. “Also, if you have a really flat arch, then actually having some arch support is important as well.

Injury Prevention Goes Beyond Shoe Fitting

Dr. Richardville explained how several factors can play a role in a person’s injury or improvement.

“Looking at a functional aspect, intrinsic and extrinsic things can lead to injury or improvements,” Dr. Richardville said. “Shoes are an extrinsic factor along with the surface that you're interacting with. Still, we must also consider those intrinsic factors.

Dr. Richardville suggested asking yourself and your provider related questions, such as:

• Is my calf too tight?
• Am I not confident walking on my foot?
• Do I need to be doing other types of exercises?
• What can help me with my exercise routine?

When buying shoes, do so in-person at a store, preferably one with knowledgeable staff who encourage trial runs in the shoes at or outside the store.

“My general recommendation is to try on some shoes and whatever is the most comfortable for you actually is the best one,” Dr. Richardville said. “This recommendation is well supported by studies performed within the armed forces.”

Dr. Richardville explained that studies gave armed forces several pairs of shoes. This approach found that armed forces picking whichever pair of shoes they liked best was the one that worked best for them. So, whichever pair was most comfortable is what worked best and prevented the most injuries.

Once you've found a good pair of shoes, consider buying a spare pair to have when the first pair wears out.