Choosing a good pair of running shoes is hugely important in keeping you comfortable and helping to prevent injuries. Women's running shoes are now very good at doing this and a pair of relatively cheap running shoes will do a good job when compared to the cost of hobbling around with blisters or even injuries!
There are a few basic pointers that will ensure that your money is well spent.
In
terms of fit you should allow a thumb's width at the end of your
running shoes to allow for the swelling of your feet as they heat up
with exercise and the movement within the shoe that happens. You heel
should be held snugly and your midfoot should also be held secure.
Then you need to know what type of running shoe
you need. Each time your heel hits the ground it lands on the outside
of the foot before your foot rolls to be flat to the ground. This
motion is called 'pronation' and it is designed to absorb shock, give
balance and prepare your foot to give forward leverage. Sadly most of
us don't have perfect feet but the good news is that the running brands
know this and are able to make shoes to cater for different types of
feet.
Looking at a pair of old shoes will help you choose the
pair of running shoes you need. Stand them on a level surface and look at them
from behind the heel. Do not worry about where the sole of your shoe is
worn - it will probably be worn on the outside as this is where most
people land but ignore this.
Over-pronation is very common. This
means your foot rolls too far. This creates rotational forces that can
cause soreness and even injuries. If you 'over-pronate', and so are an
'over-pronator', your running shoes will have an upper that leans slightly to,
and over the inside of the running shoe.* You need support shoes or motion
control shoes if you feet roll too far.
Under-pronation is when a runner's foot does not
roll far enough. Their running shoes will show a slight outwards lean. You need
cushioning shoes. Correct pronation means the foot rolls just the right
amount. There won't be any lean so you too should choose cushioning
shoes*.
* If you have bought support shoes in
the past and they show no 'lean' it may be that you do need support
shoes but the shoes have successfully prevented the over-pronation.
