Running: It's All About the Shoes--Part 2

by Michele Cheplic | More from this Blogger

12 Nov 2008 10:12 PM

Now that you've determined that you need a new pair of running shoes (the forefoot is shifted medially and laterally or you're always suffering injury) and you've found the best place to shop, consider the following tips to get the right fit:

Work the Shoe. Experts recommend that you leave a finger's width between your longest toe and the end of the shoe. Meaning each shoe you try on should have an index finger's width between your longest toe and the end of the toe box. Once you get the shoe on don't be afraid to move around in it. The shoe should bend at the ball of your foot where your toes actually bend. In addition, the heel should be stable and your foot should not move in and out of the shoe. Wear the shoe for a good 10 minutes in the store. Most specialty shoe stores have small indoor tracks or treadmills where customers can briefly jog with the shoe on to see how it feels.

Examine the Shoe. Give your shoes a thorough inspection prior to purchasing them. Examine the exterior of the shoe for tears, improper stitching and other blemishes and defects. Another tip: Place the shoes on a level counter or platform and make sure they line up evenly and the heel is straight.

Shop for Socks. While you are at the specialty shoe store consider purchasing new socks to go along with your new shoes. You can find traditional cotton socks everywhere, but most are not appropriate for specific sports. If you are running long distances look for a sock that is made of synthetic fibers, which will wick moisture away from your feet.

Monitor Wear of Shoe. Once you purchase your new shoes be sure to examine them on a regular basis. Experts will tell you that an average running shoe lasts between 350 miles and 500 miles. It's important to check all aspects of your shoe for wear, including the outer sole, inner sole, the heel counter (make sure it is not tilted), and excessive wear and tear on the shoe's exterior.

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Learn more about Michele Cheplic

Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism.

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