How Do I Choose The Right Ones
There are a few other steps worth taking before you buy:
- Do an online gait analysis to measure your rate of pronation.
- Do the squat test, as it helps you figure out which shoe is the best fit based on your running style.
- Consider a higher heel for a better bounce and less stress on your calves.
- Always consider your running distance.
- Checked the return policy, especially if you are buying them online.
Knowing What Size To Buy
Did you know that running shoes arent supposed to fit the same way your casual shoes do? When you run and your feet hit the ground, your toes move close to the end of the shoe. Running shoes often need to be a half size to one size larger than your casual shoe to fit correctly. Wait! This doesnt mean that you just need to order the next size up. Your feet can also change sizes during your lifetime. So, the size you wore in high school, might not be the size you need now. Thats why it is a good idea to measure your feet. You can have your feet measured at a store, or you can measure them at home.
No Pinching Or Tightness On Top Of Foot
Another area that often goes overlooked is the fit along the top of the foot, which is why I want you to actually run in the shoe. Sometimes youll find as you start to run that the shoe simply breaks in a weird way causing pressure on the top of your foot.
Each shoe is designed with a different level of flexibility and it could simply be that your foot strike doesnt work with that shoe.
Additionally, if youre feeling tightness it means your foot again doesnt have enough room to swell during longer runs. Many times this can be resolved with adjusting the lacing technique, but its good to know that upfront.Example: Here we unlaced along the bottom of the shoe to pull up around the toe and create more space. You could do a similar lacing right along the middle of the shoe to relieve pressure.
Test with your insoles
Finally, if you need to put an insole in your shoe bring it with you to the store. This will change the height of your foot inside the shoe.
Some shoes like my favorite Nike React are a knit, so theres not room for the shoe to expand upwards, which means youll know quickly by placing your insert that the shoe it too tight.
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Aftermarket Insoles For Running Shoes: Do You Really Need Them
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My guess is that many of you have been there: you visit a running specialty store to get fitted for a new pair of shoes. While explaining the ins and outs of the latest model of Brooks or Altras, the employee whips out a pair of aftermarket insoles and puts them into the shoes you are trying on. They briefly explain the benefits of these insoles, but youre confused. Why do you need to spend another $50 on insoles for running shoes shouldnt your new shoes alone be sufficient?
Im going to start this post off with two very polarizing statements, for the sake of transparency:
1. Aftermarket insoles are most definitely, 100%, an upsell at a running specialty store. For just over a year, I worked for a popular running store chain. We were absolutely instructed to try and sell these insoles to everyone, whether they needed them or not. Insoles are beneficial for some people, absolutely. But do not be fooled: they are without a doubt, also an opportunity to make a larger profit on a customer.
Note: I dont believe all running stores are trying to sell you things you dont need, dont get me wrong. There are plenty of honest store honors and employees truly looking out for the wellbeing of their customers. Im just pointing out, this upsell technique does indeed happen. Again, its sales. Its the point.
How To Lace Running Shoes
How you lace your running shoes can make a big difference in terms of fit. If youre new to running and unsure which style of lacing to choose, ask a shoe expert for help.
Beyond that, Lobkova recommends using the style that provides the snuggest fit: Laces that are too loose and too tight are common signs that the shoe is not the right fit, and the lacing is being done to compensate for poor fit.
In general, Holland says, make sure the shoe fit is correct before you consider lacing techniques.
If theres any part of the shoe that slips or feels tight, or you feel the structure of the shoe too much, tell your running store adviser, and they will help you with lacing or provide socks, heel cups, or other accessories that make the fit better.
A good rule of thumb, says Holland, is that the shoes should essentially disappear from your consciousness when you run: Anything that registers to you will turn out to be a nuisance at mile 14.
To get a better idea of lacing techniques, check out this video that demonstrates several methods.
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How Do You Find The Right Shoes
Shoes serve many functions. They protect our feet. They cushion our body weight. They can make our feet feel comfortable or fashionable hopefully both! Finding the proper shoes and making sure they fit are important for keeping your feet and your body happy. Poorly fitting shoes can be painful and cause foot problems like bunions,corns, , hammertoes, plantar fasciitis,stress fractures, and more.
Follow these tips from Foot and Ankle Orthopaedic Surgeons to find the right shoes for you:
Have your feet measured. Your foot size and shape can change over time. Don’t rely on the fact that you have always worn a certain size.
Fit your shoes to the larger foot. Most people have one foot that is larger than the other, so make sure you have BOTH feet measured.
Get measured at the end of the day when your feet are the largest. When you are up during the day, your feet will swell and settle some. You want to make sure you are comfortable throughout the day and not just when you head out of the house in the morning.
Dont rely on shoe size alone. Just like clothes, the size marked inside the shoe may be different depending on the brand. So your shoe size is a just a starting point in selecting the correct shoe.
Look at the shape of the shoe. Make sure the shoe shape resembles the shape of your foot and fits your foot comfortably.
Don’t plan on shoes stretching over time. They should fit well when you buy them.
Frequently Asked Questions And Answers
What are people saying about sports wear in Houston, TX?
This is a review for sports wear in Houston, TX:
âWent to Fleet Fleet for the first time on Sunday. I had a very pleasant experience. My guy was patient, kind, and considerate to my concerns. After he assessed my feet, I learned that Iâve been supposedly wearing the wrong size shoe for years lol with that machine cool machine. So that was interesting to know. He asked what I wanted and came out with every color of the style to ensure I made a decision I was happy with. He provided insight of similar shoes that would suit me best. I would definitely come back for my next pair of running shoes.â
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Should Running Shoes Be A Size Bigger
I explored this topic in another post which you can read here, but suffice to say that running shoes should be bigger than your casual or dress shoes. Its important to understand that your feet expand when they get warm, which they do when you run. The further you run, the more they can expand. In MY experience
Your running shoe should be around half a size larger than your normal foot size to account for expansion of your foot when running.
There is a BUT here and it does need to be taken into account. Be careful that you dont go too far and so how do you know your running shoe is TOO big.
Here is a picture of one of my pairs of current Adidas running shoes . As you can see, I can fit two fingers between the eyelets so these shoes are about the right fit.
I am a size 11 , all of my running shoes until a couple of years ago were size 11. I suffered repeated blistering and toe holes when training and running long distance events. It was starting to get expensive and in one case I had a toe hole after one pair of running shoes had only completed a half marathon!
A fellow runner then suggested that I consider getting running shoes that were half a size bigger. I now only buy running shoes that are half a size bigger. Not only are they more comfortable, Ive found they are less likely to rub a hole in the toe box. This means less extra cost for new running shoes.
Wiggle Room For Your Toes
Most runners find that they will go up an entire shoe size from their casual shoes to have enough room for their toes to freely move and feet to swell as they run.
Being able to place a thumbwidth in front of your longest toe to the end of the shoe is often a great test.
If your toes are already hitting the end of the shoe, that means as soon as you start to run even slightly downhill the pressure is ramped up and youre very likely to get ablack toenail from running.
Another way to look at this is examining the toe box.Most shoes have a slightly rounded toe area, while Zero Drop shoes are often designed to have a wider toe box that allows for more spreading of the toes.
The theory is that you want more access for your toes to spread, grab the ground and push away. In two decades of running, Ive tested all manner of shoes and the rounded ends dont bother me.
Youll want a wider toe box in your running shoes if:
- You have a naturally wider foot
- Youre running with bunions the widest part of your foot is made broader and you want space for it
- You like the feel of barefoot running
- You frequently get blisters on your toes
My top picks for wider toebox: New Balance and Altra.
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How Often Should I Replace My Running Shoes
Running shoes usually have a good lifespan of between 450 km to about 700 km. The longevity depends on the surface you run on, your running style, and how you look after them.
If you’re a regular runner you will need to replace your shoes every six months or sooner. If you run infrequently or use your running shoes mostly for walking, your shoes shouldnt start wearing out for at least a year. Even then, you should be able to get at least a few more months out of them before you need to replace them. Write the date you start using a new pair of shoes on the inside of one shoe so you can track when they need replacing and also determine whether that brand was worth the spend next time.
Current Fitness Level And Future Plans
One of the things you have to decide on when buying a new pair of running shoes is the distances you will be running. Knowing what youre training for helps you narrow down your options. Your past running activities also determine what kind of shoes you need.
If youre new to running and you intend to do your first marathon, a more supportive pair of shoes is essential. Runners are classified based on the mileages they cover. Below 20 miles, they are termed as low-mileage runners, 20-40 miles are medium-mileage runners, and those who do 40 miles a week are considered high-mileage runners. The amount of stability of the shoe and the cushioning relies on the mileages you cover.
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Who Needs Orthotics Anyone
The supply dramatically exceeds the real demand. However, there are four common conditions that orthotics have the most potential to help:
- plantar fasciitis, a common painful inflammation of the sole of the foot, most easily recognized by its tendency to cause pain first thing in the morning
- arthritis, which often affects joints of the foot
- diabetes, which intereferes with circulation in the feet, requiring custom shoe modifications or custom-built footwear
- metatarsalgia, a painful foot disorder that affects the bones and joints at the ball of the foot
Other conditions that might be treatable but its much less clear include patellofemoral knee pain, shin splints, Achilles tendinitis,4 and bunions, as well as numerous systemic pathologies that affect the function of the lower limbs.
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Getting The Perfect Running Shoe Fit
running NEEDING SOME ADDITIONAL HELP TO STAY ON THE ROAD?RUNNER’S KNEE IS A COMMON CONDITION THAT AFFECTS MANY OF US AT ONE TIME OR ANOTHER.CHECK OUT MY FREE GUIDE ON HOW TO GET RID OF RUNNER’S KNEE AND KEEP ON RUNNING! THE ANALYSIS
| HIGH ARCHIf you have a high arch, youll want a more flexible, cushioned shoe. With a high arch, your foot is naturally more rigid. Thus, instead of the shock spreading out through your foot, it gets transferred to your ankles, knees, and hips. To counteract this shock transfer, your shoe should be more flexible and cushioned. Youll want to keep in mind that the more cushioned your shoe is, the more likely youll be to strike the ground harder. Be conscious of this and look for comfort that does not compromise your ability to feel the ground beneath you.LOW ARCH Conversely, if you have a low arch, your foot is naturally more flexible, so youll want more of a stability shoe, which will support your foot better. |
SELECTING YOUR SHOESIZING
| HAS PLANTAR FASCIITIS KEPT YOU FROM TRAINING AT YOUR HIGHEST LEVEL?THERE IS HOPE IF YOU HAVE PLANTAR FASCIITIS PAIN!CHECK OUT MY FREE GUIDE TO GETTING RID OF PLANTAR PAIN AND GETTING BACK TO LIFE! |
AFTER THE FITFUN FACT: SOME APPS LIKE STRAVA ALLOW YOU TO TRACK THE MILEAGE ON EACH PAIR OF SHOES BY ENTERING THE SHOE IN AND CHOOSING THAT SHOE EACH TIME YOU TRACK YOUR RUN!HITTING THE ROAD
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Who Can Benefit From Insoles
While there are no guarantees, runners with the following issues may benefit from wearing insoles:
- Those who blister due to foot movement within a shoe
- Those looking for arch support, either for comfort or overpronation
- Those who dont need a full on stability shoe, but want a little extra support
- Those suffering from plantar faciitis
- Those looking for extra cushion
As mentioned at the beginning of this post, I am one who did suffer from discomfort associated with overpronation. When standing, I have a moderate arch, not traditionally flat feet. However, my arches are very flexible, and when I run, they do elongate, causing my foot to overpronate. That movement was causing chronic pain for my posterior tibial tendon. For me, an insert that slowed down and lessened the rate of pronation by supporting my arch, helped ease and eventually eliminate my pain.
Shop The Best Shoes For You
At the end of the day, the shoes that feel good are probably good for you. But it doesnt hurt to have a little help to keep you feeling healthy mile after mile. Using your 3D scan and pressure plate reading, our Outfitters will suggest and fit you in shoes, insoles and socks that are best suited to your needs.
While nothing beats the in-store fit experience, you can learn more about finding your perfect fit here:
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Why You Should Use Trail Running Shoes
While your road running shoes might be able to handle some easy, hard-packed trails, trail running shoes should be used when the going gets wilderthey are especially helpful on steep inclines, technical terrain, or when trails are wet, muddy or covered in snow.
Trail shoes protect your feet in ways that road running shoes don’t, and they allow you to run smoothly over varied surfaces. Plus, they stand up to the abuses youll put them through during hard trail runs.
The more challenging and uneven the trail, the more aggressive of a trail running shoe you need. A simple, easy-to-follow guide: If youre on singletrack or you have to look down at the trail to find solid footing, you should probably be running in trail running shoes.
Signs Youre Wearing The Wrong Shoes For Running
When it comes to a healthy running routine, using the right type of shoes is as essential as the activity itself. However, picking the right pair can be easier said than done. Wearing the wrong shoes for running can result in needless pain and injuries. It is essential to choose the right kind to avoid injuries to the feet and ankles. Additionally, the right type of shoes for running could make your run more comfortable.
If you really want to ease stubborn foot and ankle pain, get our free ankle pain guide below
There are different varieties of running shoes from ones with inbuilt shock absorbers for serious joggers to lightweight shoes for walkers.
The American Orthopedic Foot and Ankle Society recommends runners and athletes wear the right footwear to avoid injuries as wearing the wrong type of shoes for running is a common cause of feet and ankle problems.
How will you know youre wearing the right shoes for running? If you are, you wont be experiencing the following during or after a run:
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