How To Choose The Right Running Shoes

 Things to note when choosing your Running Shoes

• Shop in the afternoon as your feet tends to swell up a little and it gets bigger when you run
• Wear the socks that you will wear for your run while shopping for new shoes
• Bring along your old pair of shoes so that the salesman can see where your shoe wear-out the most
• Allow 1 thumb’s width between the longest toe and the end of the shoe
• The toes should be able to move around the toe box
• Ensure adequate width in the widest part of the foot
• Snug fit for the heel counter
• Shoe should not slide
• Shoes should feel good the day you buy them - so do not rely on break-in period

When to Change Shoes?

• The midsole usually wears out faster than the outsole
• The midsole is also the most important part of the shoe for cushioning and stability
• Look for creases in the midsole
• Running shoes can usually last 1000km

 Components of a Runner's Shoe

• The Outsole
• The Midsole
• The Upper
• The Heel Counter
• The Post

The Outsole

• The undersurface of the shoe
• Provides traction
• Resists wear from running

The Midsole

• Considered the most important part
• Sits between the outsole and the upper
• Provides cushion
• Provides stability
• Made of ethylene vinyl acetate EVA or polyurethane PU or combination of the two

The Upper

• Refers to the lace portion of the shoe that wraps over the dorsum of the foot
• Made of leather or other synthetic material
• Usually light and allows diffusion of heat
• Padded at the back to prevent friction on the Achilles tendon

The Post

• Refers to the firmer portion along the inner part of the midsole
• Provides stability along the inner sole

The Heel Counter

• Firm portion of the shoe that surrounds the heel
• Controls motion in the rear-foot

The Foot During Running

• Outside of heel strikes ground first
  • Called supination
• The foot then rolls inwards and flattens out along the longitudinal arch
  • Called pronation
• The foot then rolls on the ball
  • Called supination
• Injuries occur due to excessive pronation (rolling in) or excessive supination (rolling out)