How To Buy the Right Running Shoes

Consider how often you run and for how long.

It is important to consider how often you run, as in times per week, and how long each run is, as in minutes per run. Do not make the mistake of only considering what you are doing now, but also consider how often and long your runs will be in 4 months. In other words, if you are planning on adding more mileage in the next few months, you need to take that into consideration when buying your running shoes.

Most runners will fall into one of two categories:

You run no more than 30 minutes per day, no more than 3 days per week. If that's the case, a regular pair of sneakers should be fine for you, especially if you are just starting out. You probably don't need to buy new shoes unless you want to. In fact, what you have now is probably fine, so go run! However, if you have been running for a year (or more) or find yourself having trouble with injuries (shin splints, IT band, knee pain), you may want to go ahead and buy a good pair of running shoes.

You run no less than 30 minutes per day, 3 or more times per week. If you are running this often and this long, it is imperative that you have the right shoes for your foot type.

Now that you know if you need to buy running shoes, continue on to find out what type of foot you have.

Are your feet flat?

There are two ways to tell what kind of feet you have; you can either just look at your foot (this is less accurate) or you can look at your footprint (make a footprint by running on paper with wet feet).

If you have a flat foot, your footprint will look like a foot shaped blob. There will be almost no inward curve from your big toe to your heel; there may even be an outward curve. If you are just examining your foot, you'll notice that as you press your hand down on the bottom of your foot that your foot flattens out to conform to this new surface.

If you have a flat foot you are probably an overpronator. This is the most common of the three types of feet. All this means is that when you run your feet roll inwards. You will probably need a shoe that will maintain stability for you.

Look for the keywords "motion control" and "stability" when shopping for running shoes.

Are your feet high-arched?

By either examining your foot or using the footprint test, determine if you have a high arch. If you know you have a flat foot, then you can skip this step.

If you have a high arch, your footprint will curve decidedly inward, making the middle of your foot look very skinny. If you are just examining your foot instead of your footprint, you will notice a high and definite arch on your foot. If you push your hand against the bottom of your foot, your foot will not succumb to the pressure easily; the arch will probably remain rigid and may never touch your hand at all.

If this is the case, you may supinate. Supination, or underpronating, is when your feet roll outwards as you run. This is the least common of the three types. You need to look for flexible shoes with a soft midsole to act as shock absorbers for your body.

Look for the keywords "flexible" or "cushioned" when shopping for running shoes.

Do you have normal feet?

If you've examined your foot or used the footprint test and were unable to determine if you have a high arch or a flat foot, you may have a normal foot. (Really, it should be called neutral, because it's not actually the most common type.)

If your foot is normal, when you look at it, you won't notice a particularly high or low arch. If you use the footprint test, probably the best way to tell for this particular type of foot, you'll see the classic "footprint in the sand" footprint. There will be a noticeable curve inward, but not by more than 3/4 of an inch at it's greatest part.

If you have normal feet, you can choose from a wide variety of shoes including shoes made for normal feet, shoes made for slightly flatfooted feet, or shoes made for slightly high-arched feet.

You don't want to get anything that mentions it has a lot of stability/motion control. You are also less likely to get injured, unless you pick a shoe that is counteracting your normal foot.

Now that you know your type of foot and what type of shoe that equates to, the only other thing you need to consider is what kind of running you plan to do.

Consider What Kind Of Running You Do.

If you are running primarily on grass, trails, or any surface that is slippery, you may want to consider getting trail shoes. These shoes usually have added traction, durability, and stability; these shoes will help you get through the mud and leaves and, somewhat, the water with less slipping and sliding. If you run trails a large portion of the time, you may want to consider trail running shoes. However, it's always a good idea to keep a regular pair of running shoes around for when you want to hit the roads.

If you are a a hardcore competitive racer, you're crazy! But that aside, you may want to invest in a good pair of racing flats. These shoes are made to be fast and flexible, but do increase the risk of injury. These shoes should only be used DURING races, except to break them in, of course.

If you are a casual runner who usually runs on roads, sidewalks, or tracks, you don't need to worry about this question at all.

Go To Your Local Running Store.

Now, you should have an idea of what you need in a running shoe. The next step is to find a local running store who has a knowledgeable shoe department. You may want to have them watch you run a little and determine (as a second opinion) what type of shoe you will need. Obviously if they tell you the same thing you had figured out yourself, then you are right on track. If they give you different information, you may want to consider reexamining your foot or what type of running you plan to do.

Feel free to ask your running store representatives lots of questions. They can become valuable founts of knowledge to guide you through years of running. If you feel that they aren't knowledgeable or are not helping you the way you need them to, you may want to find a new running store or at least a new salesperson.

Of course, you could also buy your shoes online.

You will probably find much cheaper prices for the same shoe. Remember, at local running stores, you are paying for the service. A good rule to getting the right shoe online is to go get your first pair at a running store so you get the right fit and type. Then when you need new shoes, you can just reorder the same shoe online for the better price. Please do not go to a running store for a fitting and then buy online instead of from the store. That's not fair to the store. You've used their time and knowledge and then not paid for it.

Now lace up those shoes and run!