Finding the Right Shoe

When it comes to finding the right pair of running shoes there are six basic factors to consider. Learning about each factor will help you select the right running shoe, resulting in less injuries, better health, and more efficient movement.

The six factors to consider are:

1. Gender
2. Use
3. Surface
4. Pronation
5. Build
6. Arch

1. Gender - A pretty simple question to answer. Males generally have larger, wider feet, along with a heavier build that needs more cushioning.

2. Use - Will you be using your shoes for racing, running, or walking? Racing shoes are much lighter, but do not offer as much support, cushion, or duration. General running shoes last between 300 and 500 miles and offer much more support.

3. Surface - Surface is divided between Road/Track and Off-Road/Trails. Trail shoes are generally heavier and offer more support and traction. Road/Track shoes focus on cushioning. Even if you run frequently in parks or on grass, Road/Track shoes are a better choice unless you are hitting serious trails for long distances.

4. Pronation - Pronation is the most determinat factor for selecting a running shoe. A pronated foot is one in which the heel bone angles inward and the arch tends to collapse. This flattens the arch as the foot strikes the ground in order to absorb shock when the heel hits the ground, and to assist in balance during mid-stance.

There are generally four types of shoes to correct pronation: Neutral, Guidance, Support, Control. Pronation is corrected by using denser, more supportive foam that supports the foot as it strikes the ground. This denser foam is generally a different color near the arch of the foot.

Having more of this dense foam means more support and pronation control. Neutral shoes generally have a 'sliver' of supportive foam. Guidance shoes often have a small block of support; support shoes have a layer of dense foam running from the middle of the heel to the middle of the arch. Control shoes are generally large 'blocky' shoes containing a large chunk of supportive foam running along most of the medial side of the foot.

5. Build - How hard your feet strike when you run and your general size and build determine the degree of cushioing needed in a shoe. 'Heavy' runners - whether weight or level or pounding - need more cushioning while 'lighter' runners need less.

6. Arch - Arches are flat, medium, and high. A test to determine your arch height: wet your feet so they are damp, but not dripping, and step on a piece of paper. The results will look as follows:

Flat arches generally need control style shoes. High arches are often neutral runners while normal arches are a mix of guidance and support shoes.

My personal stats are as follows:

1. Male 2. Running 3. Road / Track 4. Slight Pronation - Guidance
5. Medium Build / Light Stride 6. Normal Arch

I currently run in Brooks Adrenaline GTS 7

Some sites to help select a shoe:

Brooks Running Shoe Advisor

Tortoise and Hare Running Center

Tortoise and Hare is a local running shop (Ann Arbor, MI with dedicated, knowlegeable staff committed to a running lifestyle. There expertise and helpfulness were a large factor of my current running knowlege and enjoyment.