A guide to buying running shoes

What to look for when choosing fitness-friendly footwear.

Updated:: 2009-10-28 14:10

Published:: 2004-02-26 00:00

By: Karen Bridson

Don't sidestep proper footwear

With your workout starting the second you step foot outside your door, and no membership fee or extensive equipment required, running is one of the most cost- and time-efficient ways of keeping fit and healthy. While proper running clothes may be a lighter and drier choice than a cotton sweatsuit, you can pretty much get away with wearing whatever you want.

There is, however, one cost associated with running that regular runners would be wise not to sidestep: a good pair of shoes. Many running injuries can be traced back to a bad pair of shoes, or a pair of shoes that wasn't built to support the kind of foot it's on. So, to ensure that you're able to keep up with your weekly mileage, it's important to get the right shoe on your foot.

What kind of feet do you have?
The first thing every runner should know is that for the purpose of buying running shoes, feet are divided into three basic categories:

•Over-pronators (ankle and arch roll in when they run).

•Supinators (ankle and arch roll out).

•Neutral runners (feet go through less-extreme motions when they run).

The best way to find out which category you fall into is to go to a specialized running store and have your feet assessed by the staff. But one way to do it yourself is to wet your foot and step on a piece of paper.

•If your footprint looks as though your entire foot touched the paper (indicating flat feet and no arch) you likely are an over-pronator.

•If your footprint is "S" shaped, with your forefoot and heel connected by a solid arch about half the width of your foot, you likely fall into the mild over-pronator or neutral category.

•If your forefoot and heel barely even connect on your footprint, or don't at all (indicating very high arches) you likely fall into the supinator category.

While this test works for most people, some flat-footed people don't actually over-pronate while some high-arched people do. That's why going to a professional is ideal.

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