How to Choose the Right Running Shoe for You

Exercise Tips Steward Health Care

Whether you run marathons, 5Ks or a 30-minute loop around your neighborhood for exercise, wearing the proper running shoe will help you ward off a variety of foot problems that can lead to injury or hinder performance.

The first step is to know what type of foot arch you have as this will determine the amount of support you’ll need in a running shoe. Typically, feet are categorized into three types: low/flat arch, normal arch, and high arch. Follow this chart to see what type of arch you have and which running shoe fits your foot type.

Foot illustration-blog-web size

If the Shoe Fits

Now that you’ve figured out your foot type, it’s time to go shopping. It is very important to shop at a running store that has a good reputation. Keep the following tips in mind as you make your selection and after you make your purchase:

  • Always try on both shoes.
  • At the store, go outside and run up and down the block several times as this is the only way to experience what running will feel like while wearing the shoes.
  • Keep the shoe on your foot for about 10 minutes to make sure that it remains comfortable. Make sure that nothing pinches and that you like the feel of the shoe and your stride.
  • Your first run with your new shoes should be an easier run, e.g. 3 miles will be a sufficient run to test them out.
  • Run easily in the shoe and for only a short distance during the first 100 miles you spend in the shoe.
  • Don’t ever wear a brand new shoe in a marathon.

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