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Gear up!
Stop in the store to check out the latest in spring apparel. |
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If the Shoe Fits
Getting fit with a great pair of shoes is not an exact science but it does require some time and assistance.
What follows are some tips to eliminate much of the guesswork and reduce the chance of mistakes when it comes time to get your next pair of running shoes.
Buy the right size.
First, have your feet measured. Most specialty stores have a Brannock device somewhere, even if they don’t always use it. (For those of you who have not had your feet measured since you were a kid, don’t worry, it’s the same device. It still works).
Have someone knowledgeable measure your feet: left and right, seated and standing, for length and for width. All of this information is crucial in being able to find not just the right shoe but also one that fits.
- If the difference between the length of your feet is different (and some small difference is very common), make sure you are fitting to the larger foot.
- If your foot length standing is more than a full size larger than your seated measurement (referred to as arch elongation), it may indicate the need for arch support in the form of an insole or a stability-oriented shoe.
- And if your width is significantly wider or narrower than average (D for men and B for women are medium width), you might want to look for models that are available in various widths. Most all the major running shoe brands make some of their shoes in wides and narrows. It may be tough to find, but if you never get a good fit in an average width, it is worth seeking them out.
Another note on size.
Your running shoe size is typically one full size larger than your everyday/dress shoe size, or your measured size. Part of this discrepancy is due to the athletic last (shoe mold) used in making the shoe, the insoles and the protective/padded upper materials. Most importantly, you should be getting a larger size because you need room for your feet to swell during exercise, and running shoes are composed of synthetic materials that won’t really stretch.
To help assess how much your feet swell or how much room you may need, shop for shoes late in the day, or after a workout when some swelling has already occurred (post shower for the sake of those around you!). And bring your running socks with you. A big, thick cushy sock will require more room than an ultra thin one.
Be aware of your foot in the shoe. If you can feel the end, it is too small. If you can wiggle your toes freely, that is a good sign. If your heel slides out of the back or your foot slides side to side inside the shoe, it is too big. If you often get black toenails after long runs and races, you might want to try more room.
As mentioned, running shoes don’t stretch out due to the synthetic materials. Why synthetic? You want light, breathable meshes, and materials that aren’t compromised by moisture and won’t lose their shape. As such, a running shoe should fit very comfortably from the first time you try them. That is not to say they don’t need a bit of time to “break-in.” You should give yourself some time easing into a new shoe, especially a new model. Spend some time walking in them, and take a few short runs before a long run. Let your body get used to the new shoe and let some of the flex points in the midsole and upper get used to bending where your foot bends.
A quick note on biomechanics.
The type of shoe you should look for is best determined by knowing your biomechanics. If you overpronate, you should look for some stability style shoes. If you overpronate excessively, then a motion-control or extra stable model is likely the shoe type. If you are fortunate enough to pronate the ideal amount, then a neutral shoe with good cushioning that fits well should serve you best. And if you are one of the rare underpronators (sometimes referred to as supinators) you should also look to a neutral shoe but may need extra cushioning throughout the midsole.
Have someone watch you run.
You can’t see what your feet are doing when you are in motion. Go to a shop where you can be viewed running, either on a treadmill or down the sidewalk. Ideally, have them videotape you so you can watch it played back.
It is surprising how many people mistake outside heel wear as a sign they are a supinator. What needs to be observed is what happens after the initial contact with the running surface. Most everyone will roll inward (medially) to some extent. And to what extent that happens determines what type of shoe you should look at.
Also, don’t assume that if you have flat feet you need more support or that your high arches indicate you don’t. These are fair generalities but the number of times it is proven false while in motion is significant. Take the time to have someone watch you and make sure they are able to explain to you what they saw and what it means.
Shop by running shoe type, not brand.
If you know what type of shoe works best for you and know your biomechanics great, if not, go to a running shop and have someone watch you run, look at your gait and help you in determining the best category to look at (ie motion control, stability or neutral).
It works best, generally, to compare different brand’s versions of a similar type shoe. For example, if you need a motion-control shoe, it makes more sense to try those models from different brands rather than try all that Brand X has to offer. The brands are trying to make products that fit into all the categories, so it is in their interest to make many different styles that reach out to different customers, rather than make several similar models.
Another note on brands.
Don’t buy a brand based on someone else’s success with them, or because you read great stuff about them somewhere. Gathering information is great but ultimately, you should be guided by what feels good to you rather than someone else. Consequently, don’t rule out a brand because of a bad experience, you may have been in the wrong model, not necessarily the wrong brand. Models change relatively often (12-18 months is typical) and the designers change companies almost as frequently. Being loyal is fine, but don’t be blindly loyal. Just don’t buy them by the color!
David Dowd is the buyer for Fleet Feet Sports stores in Chicago. He can be reached at DDowd@FleetFeetChicago.com.
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