Could you walk or run 3 miles in your shoes?

How to find the right running shoes — and when to buy new shoes

Have you ever walked into a store looking for a new pair of running shoes and felt confused by all the options? Do you choose the best looking? The cheapest? If you want the right shoe for your fitness needs, it is important to find a fit that is specific for your foot type.

The first step in buying a new pair of running shoes is having an experienced person measure your foot. You’re unlikely to find that person in a department store or box store. You’ll need to go to a store that specializes in fitness shoes. The consultant will use a Brannock device — a metal plate with a slider— to assist you in determining your shoe size, width and arch type. As you get older, your feet get wider, so it’s important to get measured each time you purchase shoes. Shoe shopping at the end the day is a good idea, too.

“Go at the time of day when your feet are the biggest,” said Philip O. Dripchak, M.D., orthopedic specialist with Norton Orthopedic Specialists – Foot & Ankle. “Try not to go shoe shopping in the morning, because your shoes will not fit your feet the same as they would after a full day of being active.”

Find the right fit for your foot

You may have a high arch or flat foot, and it’s critical that you find a shoe that will complement your foot’s shape. This will determine whether you need control, support or guidance.

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Control provides the ultimate stability for overpronators, people whose feet roll inward when walking. Support allows balance with added stability for moderate overpronators or underpronators. Guidance provides minimal support for those with normal pronation. You may also have a neutral foot type, for which support might not be essential but superior cushioning is. Once you determine your foot type, you can narrow down your choice of brand, model or style that will be best for you.

Your shoe consultant also should know where you do your fitness activities. Will you be walking or running on a track, road, trail or treadmill? Are you working out in your home or at a gym? Answering these questions helps determine how much pressure or impact you will be putting on the exterior wear of the shoe.

Not all brands are the same, despite their similarities.

“Stick with brands you’ve had success with in the past,” Dr. Dripchak said. “Each brand is made differently and may not necessarily fit your foot the same.”

Most brands offer shoes for specific physical activities, such as trail, competition, track running, walking or cross-training. Each model has its own technology and special features to optimize pressure distribution from the heel to the forefoot, as well as adaptive cushioning and responsiveness to allow a smooth heel-to-toe transition when running or walking.

Sound like a lot to consider? It’s worth it in the long run. Proper fit is imperative for avoiding discomfort from wearing the wrong shoe.

“It’s important to wear properly fitting fitness shoes, because otherwise you could experience pain, blisters, wounds and fatigue,” Dr. Dripchak said. “When your feet bother you, everything seems to bother you.”

If you wear the wrong shoes, you may not notice at first, but eventually your body will let you know through aches and pains in the legs and sometimes the back.

“It is a domino of events. You may notice your feet hurt immediately, but otherwise you may feel no immediate pain until it becomes worse,” Dr. Dripchak said.

Making the decision to start a running or walking regimen is a big commitment, and if you are a beginner it can be intimidating. But with a good pair of running shoes you’re on the right path to a healthy lifestyle.

Know when to replace your shoes

Running requires minimal gear to get started, which often attracts many new runners. However, a good pair of running shoes is important to keeping you injury-free.

Don’t wait for a hole in the sole to toss your old shoes out. Monitor your shoes throughout your training season with shoe checks as frequently as once a week.

What do you look for in a shoe check?

  • Wear and tear: Monitor your shoes for general wear and tear, including exposed seams, worn rubber and more.
  • Stiffness of forefront: Hold the heel and tip of your shoe in each hand and fold inward. If there is some resistance when folded up, your shoes are still OK to run in. If they fold up like a dinner napkin, it’s time to replace them.
  • Aches and pains: If you start getting aches and pains in your joints or shins, you need to replace your shoes.

Most experts recommend replacing shoes every 300 to 450 miles. Use this chart to gauge when you need a new pair of shoes.

Number of days running Replace shoe
2 days/week Every 10 months
3 days/week Every 8 months
4 to 5 days/week Every 6 months
6 to 7 days/week Every 4 months

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