Selecting Footwear

Why choose running shoes?

Walking or running; running shoes have a variety of unique features that support the anatomy of your feet.
These features can help prevent injuries. Common injuries or sources of pain that may be attributed to poor footwear are:
- Knee, ankle and back pain
- Plantar fasciitis
- Achilles tendonitis

Weight: running shoes tend to be lightweight, flexible and breathable
- a lighter shoe can reduce the strain on your hip flexor muscles
- flexibility allows your foot to flex and bend naturally
- the breathable mesh allows your foot to release moisture from sweat
Shape: the shape and last of a running shoe is also helpful in reducing injury
- the slightly raised heel takes the tension off the Achilles tendon and the cushioned heel pad helps reduce friction along the Achilles tendon
- the wider toe box provides space for your toes to spread out, reducing friction. This is especially important for diabetics with special foot care needs
Cushioning: each brand or shoe has a different cushioning system (i.e. grid, air, gel etc.) one system is not necessarily better – it comes down to preference
- a running shoe tends to have more cushioning than other shoe styles
- cushioning is important for shock absorption and comfort
Support: one of the most important features of a running shoe is the variable support in the midsole and heel. There are 3 basic levels of support:
- Neutral: this type of shoe has no added support (occasional small arch piece) and is designed for walkers who have no gait concerns
- Stability: this shoe provides moderate support for mild pronation of the foot or ankle and or collapsing arches
- Motion control: this shoe ahs the highest level of support for significant pronation of the foot or ankle or for those with flat feet

Examine the midsole of the inside of part of the shoe. A stability region will feel denser to the touch and will often look different (slightly darker, a design or pattern, the addition of a piece of plastic)
The shift in marketing of running shoes, emphasizing how the shoe “looks” can make this more challenging

Don’t assume that more support is better. Each walker or running has a unique gait pattern and requires more or less support. Remember the more support a shoe has the less cushioning.
Your best bet for determining what level of support you need is to go to a knowledgeable retailer (a store that specializing in running). Staff at these establishments will watch you:
- Stand and bend
- walk or run and or
- look at the wear patterns on the bottom of your current shoes
If you over pronate or have significant wear on the inside section of the sole of your shoe, you likely need a more supportive shoe.

Try a variety of different brands – try not to get caught up in the colour or look of a shoe
A running shoe is roomier than a casual shoe – you should be able to wiggle your toes
Put on both shoes and walk or run as you normally would – make sure there is no heel slip
A well-fitting running shoe does not require any ‘breaking in’ – a Cinderella fit
If you wear orthotics, bring them with you

Unfortunately, the wonderful features of a running shoe do not last forever
Look out for a wrinkled appearance in the cushioning of your shoe, the cushion should bounce back if you push on it
Asses the tread on the bottom of your shoe
The support and integrity of your shoe should last between 450-800km, after which the risk of injury or discomfort increases