Selecting the Correct Shoe
Selecting the correct shoe
When selecting a running shoe, there are two main factors to consider - ‘Pronation’ (motion of your foot during walking and running) and ‘How it fits’. A running shoe that doesn't suit your gait or fit right will not only make your running experience uncomfortable or painful but could also lead to potential injury. Below is a guide to selecting the correct shoe.
Proper Fit
GAIT ANALYSIS
After reviewing a video of the natural motion of your foot during walking and running (gait analysis), a shoe that assists in correcting/assisting your level of pronation may be suggested.
A gait analysis will show a pattern of pronation – neutral pronation, overpronation, or supination (under-pronation).
When selecting a running shoe, there are two main factors to consider - ‘Pronation’ (motion of your foot during walking and running) and ‘How it fits’. A running shoe that doesn't suit your gait or fit right will not only make your running experience uncomfortable or painful but could also lead to potential injury. Below is a guide to selecting the correct shoe.
- In general, running in shoes that are a tad too large is preferable to running in shoes that are too small. A shoe that is too small is more likely to cause issues than one that is too big.
- Feet tend to swell throughout the day, so trying on your shoes in the afternoon or evening may provide a more accurate fit.
- Sock thickness can affect a shoe's fit, so try on shoes with the socks you plan to wear.
- Your standard running shoe size is typically a half size larger than your casual shoe.
- Fit your larger foot. Your left foot and your right foot may differ by a half to a full size.
- In general, running in shoes that are a tad too large is preferable to running in shoes that are too small. A shoe that is too small is more likely to cause issues than one that is too big.
- Some shoes may better accommodate a narrow or wide foot, and shoes are available in wider and narrow size options.
- Different lacing techniques can also affect how a shoe feels.
- Be sure to select a shoe that suits your running motion (pronation type)
Proper Fit
- A properly fitting running shoe should feel snug in the heel and midfoot, with wiggle room around the toes.
- Loosen the laces throughout the midfoot area - all the way down. Tighten to your preferred snugness.
- Stand before you check for proper length because your foot will elongate by up to half an inch.
- Check the length by pressing your thumb down around the toes. A good fit should allow for half to a full thumb's width of space. Hold the back of the shoe and try to raise your heel. There should be little to no movement.
GAIT ANALYSIS
After reviewing a video of the natural motion of your foot during walking and running (gait analysis), a shoe that assists in correcting/assisting your level of pronation may be suggested.
A gait analysis will show a pattern of pronation – neutral pronation, overpronation, or supination (under-pronation).
- For neutral runners, and those with slight pronation, a neutral shoe would be the best option.
- Overpronation is when the ankle turns inward past the vertical position throughout the completion of your stride and a pronation/stability control shoe would be suggested.
- A runner who supinates, or under-pronates, experiences rolling outward, away from the arch, and toward the pinkie toes. For this runner, a soft neutral shoe would be recommended.