How To Choose The Perfect Pair Of Running Shoes For You

One of the first purchases new runners typically make are running shoes.  It’s a pivotal moment where you go from thinking about running to actually taking the steps to do it.  That being said, not just any old running shoes will do.  To train successfully, without injury or pain, it’s important to choose the right shoes for your feet and running style.

There are four main types of running shoes.  Each is designed for a different type of running.  They include:

* Motion-control shoes
* Stability shoes
* Cushioned shoes
* Lightweight training shoes

Motion-control shoes are rigid shoes designed to offer maximum stability.  They’re a good shoe if you have flat feet, are on the heavy side, or tend to run on the inside of your feet. 

A pair of ASICS stability running shoes, model GEL-Kinsei (Photo credit: Wikipedia)

Stability shoes offer a blend of support and cushioning.  They offer support on the inside of the shoe and are designed for normal weight people who don’t need a lot of motion control.

Cushioned shoes offer the least support along the inside of the shoe; however, as the name implies, they offer the most cushioning.  If you run on the outside of your feet, underpronate, or have high arches then these may be the right shoes for you.

Lightweight training shoes are designed for experienced long distance runners.  If you’re just getting into running these won’t be for you – yet.

So which shoe is right for you?

Shoes are designed to place your foot in the optimal running position.  This means your foot is neutral, hitting the ground without rolling to the outside or the inside of your foot, also known as overpronating and underpronating.  The better your foot positioning, the less likely you are to experience injuries, the better you’ll feel, and the longer you’ll be able to run.  Improper foot positioning can cause joint injuries, muscle strains and sprains, and blisters. 

There are essentially three foot types which often dictate your foot position when you run.  Take a look at your foot.  Do you have a flat foot or very little arch?  Do you have a normal arch or a high arch?  If you’re unsure, one way to find out is to take a look at the soles of the shoes you wear the most.  Where do you see the most wear?

If you have a low arch, chances are you’re going to find the most wear along the inside edge of your shoe from your heel to your toes.  This is because the arch isn’t there to keep your foot stable and you’ll roll to the inside when you run.  The best shoe for a flat-footed person would be motion control or stability shoes.

Normal feet typically do best in a stability shoe.  Your shoes will show wear on the outer edge of the heel, under the ball of your foot, and at the front of your sole. 

Finally, if you have a high arch then your foot is likely underpronating meaning you’re arch is so high it is almost pushing your foot outward.  This will be demonstrated by wear and tear on the outside edge of your shoe.  The best shoe for you will likely be a cushioned shoe to give your foot a bit more motion.

Knowing your foot type is a great start to finding the right running shoe for you.  If you can find a shoe store that will give you a personal gait analysis, they’ll watch you run and then be able to tell you the best shoe options, which is ideal.  However, in lieu of a gait analysis, a little time spent trying on a variety of shoes designed for your foot type will help you to find the right shoe to run in without injury.

Night Time Running Tips – How to Run Safely In the Dark

Sometimes you have to run in the dark. Whether you get up early in the morning or you run when you get home at night, darkness may be your reality. There are many dangers to running in the dark. Follow these safety tips to enjoy an incident-free run.

#1. Wear Reflective Gear

You really can’t go overboard with this. Find shoes, tights or shorts, and tops or jackets with reflective features. Consider running with a reflective vest. A headlamp or a flashlight is a good idea too. They actually make flashing lights that can attach to a hip pack or waist band as well. These are a good idea if you’re running in a trafficked area.

#2. Run in a Well Lit Area

HTC night running (Photo credit: Wikipedia)

Running in the dark on a dimly lit path or street is a bad idea for many reasons. It’s too easy to get hit by bicycles or cars in the darkness. It’s also easy to trip and fall or twist an ankle in the dark. And people who intend to do others harm often choose dimly lit trails and sidewalks to attack.

#3. Rules of The Road

If you’re running in the road, meaning you’re dealing with traffic, then there are a few hard and fast rules to obey. The first is to run on the shoulder. If there isn’t a shoulder then don’t run on that road. The wider the shoulder, the better. Don’t run in bike paths. They’re for bikes. And do run against traffic. You want to be able to see the cars coming at you, not have them at your back.

#4. Change it Up

If you always run the same dark path at the same time you may be making yourself more vulnerable to an attack. Some people prey on lone runners. They learn your patterns and then take advantage. Mix it up and vary your routine.

#5. Run with Others

If you are running at night or in the darkness, try to run with other people. There really is safety in numbers.

Finally, be sure to carry a cell phone, personal protection spray, and emergency contact information. These three things may save your life. You just never know when something might happen. The darkness shouldn’t keep you from running and getting in shape. However, be smart about it. Know your surroundings, be prepared, and stay aware of the potential dangers. 

Choosing The Right Running Gear

There are many things to enjoy about running. Running improves your heart and lung health. It boosts your metabolism and burns calories. It also helps clear your mind and improve your sense of well being. However, having the right gear and attire can definitely improve (and help you make the most of) the experience. Let’s look at the basics and then explore some of the fun and useful extras.

Running Gear Basics

Running shoes (Photo credit: Shopping Diva)

The only item you really need to have to run are a pair of good shoes. Your feet do a lot of work when you run. Wearing good running shoes helps you minimize impact, improve your form, and feel better during and after a run. Consider visiting a running specialty store to get a shoe fit and a gait analysis. They can recommend the best shoes for your foot, running style, and body mechanics.

Support Wear
Women need to run with a sports bra. It reduces friction on the breasts and keeps them in place so gravity doesn’t damage the tissue. Men may want to wear supportive compression briefs as well. These help keep the bits and pieces in place so they don’t bounce around - guys, you know what I'm talking about!

Socks
If you’re a barefoot runner or you don’t like running with socks then socks may not be a requirement for you. However, many runners do run with socks and it can be tricky to find the right socks. You want a pair that doesn’t bunch. You want them to wick away moisture and not cause friction and blisters or hot spots. Try different types of socks to find the ones that work best for you.

Bottoms
Women have the benefit of being able to choose between running shorts, skirts, and tights. Running skirts are fun to wear, they’re colorful and comfortable. Regardless of what you choose make sure there are no issues with friction. You want your body to be able to move freely without getting chafed by your clothing. Compression tights and shorts may offer additional support and faster muscle recovery.

Tops
Comfort is key here. Look for tops that wick away moisture and fit well without chafing. Sleeveless, short sleeve and long sleeve options are available. Find a style and fit that works for you. Cotton is usually a poor choice because it gets wet and stays wet. It can be uncomfortable. Women can also find tops that offer built in sports bras.

Leg Warmers (Photo credit: Team Traveller)

Fun Extras

Arm and leg warmers – arm and leg warmers serve a purpose. They keep your arms and legs warm. They’re wonderful on those days when it’s too warm to wear a coat but too cold to have bare skin. When you warm up, you can push the warmers up or down and stay the ideal temperature.

Hats – sun visors, baseball hats and winter hats are all useful and they can be a fun way to add style and personality to your running attire. In the summer look for lightweight hats with a visor and built in sweat band.

Remember you can start small. Buy a few foundation pieces and see how it goes. You may find that you prefer one style or material over another. As you add miles you can add to your running wardrobe too.


A Few Examples of Running Gear: