All About Running Sneakers
The Most Important Piece of Running Equipment Is Comfortable Shoes
Oct 4, 2009
The most important thing a beginning runner can do is invest in a pair of shoes specifically designed not only for the sport, but also for the individual. Be prepared to spend approximately $100. Wearing good running shoes that fit well will help prevent injuries. Here is what to know when going to purchase a pair of running shoes:
Parts of a Running Sneaker
The upper portion of the running shoe is the part that surrounds the foot. It is made from mesh that is soft and breathable. The sole may include air, gel or foam to help decrease the shock of impact on the joints.
Saddle: This mesh material wraps around the foot to help support the arch. It should be snug so that the heel will lock in place inside the shoe.
Collar: This soft material should fit snugly just below the ankle, not allowing for movement which could cause blisters.
Tongue: This soft material should be pulled straight up to protect the foot from feeling any pressure by the laces.
Laces: Runners should never feel their laces. They should be pulled tight but not so much that pressure is felt at any one point.
Vamp: This is the part of the top of upper portion of the shoe that surrounds the toes. There should be about 1/2 inch of room at the end of the toes, allowing for some movement.
Heel Counter: This is the stiff backing at the back of the shoe designed to cradle and support the heel. It also helps to control overpronation.
Get Fitted Properly
Sales people in a reputable running store will spend a good amount of time watching a runner's movement before discussing shoes. The customer may be asked to walk barefoot, make a footprint by dipping the foot in water and stepping on a dark colored paper such as a brown paper bag, and even run on a treadmill. The reason for this is to determine the what kind and amount of support will be needed to keep the runner's feet comfortable and without injury.
The footprint, or arch test, is of particular importance because the height of the arch will determine how much the foot rolls inward (pronates) during landing. Pronation is one way the body absorbs shock, but too much or too little movement can lead to injuries. Runners with low arches have a tendency to overpronate, causing excessive foot movement, and should consider stability or motion-control shoes. Runners with normal arches have the right amount of pronation for shock absorption and can wear shoes from all categories. Runners with high arches find their feet don't collapse enough to absorb shock and will need impact protection and should consider neutral-cushioned shoes.
Running Shoe Categories
Stability Running Shoes: These shoes provide good support and mid-sole cushioning and are recommended for runners with low to normal arches who may have a tendency to overpronate.
Motion Control Running Shoes: These shoes provide maximum rear foot control and extra support around the arch and are recommended for runners who are moderate to severe overpronators. These shoes also work well with heavier runners who need more support and durability.
Neutral Cushioned Running Shoes: These shoes provide plenty of mid-sole cushioning and some medial support and are recommended for those runners who have minimal pronation. They are also recommended for runners with high or normal arches.
The best judge in determining a good running shoe is what feels most comfortable on the feet. A good pair of running shoes should last for 300 to 500 miles and then they need to be replaced to avoid training injuries. Other advice for training smart includes alternating hard training days with easy training days, increasing mileage by no more than 10% each week and stretching and strength training.
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