How to Choose the Best Fit in a Running Shoe

It’s time to get a new pair of running shoes, but how do you know if the pair you choose is actually right for you? You may not be able to depend on the shoe salesman knowing how to best fit you for a running shoe, unless you are shopping at a sports store. Otherwise s/he may be best at fitting dress or work shoes, but fitting a running shoe depends on three factors:

• type of running
• type of foot arch
• foot design

It is imperative to take these three things into consideration when shopping for new running shoes.

Type of Running

Do you primarily run on roads, sidewalks or other hard surfaces? Or do you mainly run on trails or other packed surfaces?  A running shoe is designed to cushion and stabilize your foot as it repetitively strikes the hard surface. Trail shoes, on the other hand, are built to give you more traction, support and underfoot protection, along with stability.

Type of Arch

The type of arch your foot has will determine how much arch support you need. An easy way to determine your arch is to look at the footprint you leave when stepping out of the shower. If you leave one with a very narrow connection between the ball of your foot and your heel, you have a high arch. A pattern showing a wide area connecting your ball and heel is considered flat. Anything in between the two extremes is a normal arch. Selecting a shoe with the right type and amount of arch support is critical to avoid arch problems and foot pain in the future.   

Foot Design

The design of your foot has more to do with how you run. Ideally, your weight should come down directly over the center of your ankle (known as neutral pronation). But, some people are prone to their ankle tipping in (over-pronation) or tipping out (supination). To determine the type of foot you have, look at a pair of your worn shoes. If you have neutral pronation, the ball and heel of the shoe sole will be evenly worn. If you have over-pronation or supination the inside edge or outside edge, respectively, of your shoe sole will be worn more so than the other parts of the sole. 

Types of Running Shoes

There are basically three types of running shoes:

• cushioning - for people with an excessive outward roll of their heel
• stability - for those with a neutral to a slight inward roll
• motion control - best suited for those having an excessive inward roll

So in the end, choosing a running shoe should involve first determining your running surface, then your foot design, and finally the arch type.

How Long Does it Take to Train for a 5K?

Once you have decided to start running, committing to a goal is often the motivation you need to keep running. A lot of beginning runners choose the 5k race as their first real, achievable goal.

A 5k (5 kilometers) is just over 3 miles - 3.1 miles to be exact.  If  you are a fledgling runner, then you will want to give yourself at least 8 weeks to train for your first 5k. As you look through your local races look for something at two months in advance, preferable with a few weeks more for buffer time. You don't want to feel the anxiety of a deadline bearing down on you while you are trying to set the stage for a healthy lifestyle.

Your first few weeks will have no more than 3 sessions of a combination of running and walking: 30 seconds of running, followed by 1 to 3 minutes of walking to catch your breath.

Your focus during these sessions will be more about your style than your endurance: when you run, be sure to pay attention to posture and pace. You want your head up, shoulders back and relaxed hands lightly closed (if at all) and elbows bent at 90-degree angles. Head bobbing should be kept to a minimum.

Take the talk test to make sure you aren't running at too quick of a pace: if you can't hold a conversation without gasping for breath, then you're moving too fast for your body to keep up. Slow down. You are laying the foundation for a better life built through good habits. There's plenty of time for speed later. Right now, it's all about getting the body mechanics right and building endurance.

As you move into your third and fourth week, keep upping your running time by 1 minute each week, making sure to adjust your pace down if you feel uncomfortable. Remember to alternate running and walking - switching over to full running could prove to be injurious. Always keep in mind your breathing and your pace. While we are conditioned to thing that faster is better, this is not the case when you are a beginning runner.

Remember that slow and steady really does win the race. Work yourself harder every week so you gradually build up endurance. And, if you need some extra motivation, why not look for a 5K race in  your area and sign yourself up?!