58 Running for Fitness
If you have high arches you will need a shoe with more cushioning for shock
absorption whereas if you are flat footed you will need a shoe with more support and heel
control (see Table 4-1)." Know whether you over- or under-pronate.
If you over-pronate you need shoes that provide stability, whereas, if you under-
pronate you need shoes that provide shock absorption and cushioning." Know if you are prone to running injuries.
See a sports medicine doctor if you are predisposed to training/overuse
injuries to determine if your injuries are related to biomechanics. Biomechanical
conditions, such as being an over- or under-pronator, or having one leg shorter than the
other, often result in running injuries. In some cases, you may benefit from using orthotics
(see section on orthotics) in your running shoes. Also, take your running shoes with you
when you go to see your doctor." Try on shoes towards the end of the day.
Feet are smallest first thing in the morning and swell slightly as the day progresses.
Also, wear running or sports socks while trying on shoes since they are generally thicker
than regular socks. Walk around the store in the shoes to check the fit, cushioning and
stability of the shoe. If you use orthotics, lifts or other inserts, bring them with you when
you try on shoes." Do not buy shoes based on their brand name.
Buy shoes that suit your biomechanical needs and work for your foot type, not shoes
that a friend highly recommended or shoes you have seen a “good” runner wear. Consider
going to a specialty shoe store where a knowledgeable salesperson can evaluate your
running style and biomechanical needs, and recommend a shoe." Replace worn out shoes in a timely manner.
Wearing worn out shoes can eventually lead to injuries and cause knee or hip pain.
It is a good idea to replace running shoes every 400 to 500 miles, or sooner if your shoes
wear down quickly. One way to keep track of your running mileage is to establish a running
log. A running log will not only help in keeping track of your running distance, but it will
also help in tracking factors such as sudden increases in mileage or the onset of injury.