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Picking The Right Shoes - Dr. Scott Howitt

As the summer turns to fall and your Triathlon training winds down some of us are gearing up for one of the fall half or full marathons. Not so coincidentally, this is also a time of year when many of my patients and clients consider buying a new pair of shoes for their race or to help kick start the off season training routines and running programs.

Inherently we all know that proper footwear is an important component in exercise safety. A good running shoe acts a shock absorber, reducing the ground reaction forces associated with jumping, running, and even just walking.

Unfortunately, I find that for many novice athletes the choice of footwear is all too often based on extraneous factors such as aesthetic appearance or even celebrity endorsement. More experienced athletes are typically better at knowing what shoe is right for them, but they are still sometimes prone to assuming that the most expensive shoe is the best shoe. In my opinion this is a big mistake!

First off, you can't wear just any shoe and expect to receive adequate protection; those made for activities other than running (i.e. basketball shoes, turf shoes, etc.) simply don't provide enough support and cushioning to guard against running-related anomalies. Similarly, we can all agree that a tennis shoe would not afford one the traction necessary to play a game of soccer on a grass field.

If you are a runner it is important to consider how often you are running, the surface you are running on and for what distance you will most often run to ensure you pick a shoe with the proper cushioning/support components.

I must emphasize that there really is no single 'best shoe' – as everyone has slightly different needs.
Choosing the right pair of running shoes can be overwhelming given all the high-tech shoes available. When picking a shoe there are four main factors to consider: -

1. your biomechanics
2. your weight
3. the surfaces you run on
4. the shape of your feet - "the fit"

Biomechanics

In order to pick the shoe that is best for your foot, you have to understand the type of foot that you have. A health professional can help you determine this, but you can get a pretty good idea by simply looking at the outline your wet foot makes on the floor.

You have a normal arch (typically - neutral pronation) if:
There's a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe. Your old shoes will likely have uniform wear across the forefoot.

You have a low arch (flat feet/ possible overpronation) if:
There's not much of a curve along the inside of your foot and your imprint shows almost the entire foot. Your old shoes will likely be worn down on the inside of the heel or foot. People with low arches often overpronate (roll too far inward), which can lead to overuse injuries such as "shin splints" or knee pain.

You have a high arch (supination) if:
There's a very sharp curve along the inside of your foot and your imprint shows a very thin band between your heel and toe. People with high arches typically don't pronate enough and thus their old shoes wear on the outside of the sole.

When you get out of the shower what does your footprint look like?

A word of caution, for those with podiatric conditions such as excessive pronation or a leg length discrepancy, a good shoe may not be enough and a customized orthotic may be recommended. Orthotics can help correct the synchronization of muscles in the lower leg and help to restore normal function.

Matching the right shoe

Most shoe companies divide their shoes into three main categories: cushioned, stability and motion control. These options are essentially categorized by your biomechanical needs (your arch and how it effects the way you walk).

If you have a normal arch, you should pick a shoe with a semi-curved shape with stability. For those of us who overpronate (I include myself here) a shoe with a straight shape and motion control is recommended, and for the few people who actually are supinators a curved shoe with an emphasis on cushioning is most appropriate.

Weight

In addition to your biomechanics, your weight impacts your arch. Logically, the more you weigh, the more force you will generate, and consequently heavier runners need a shoe that offers both cushioning for shock absorption and stability for added durability.

The Surface

Besides the biomechanical aspects, some shoes may be further classified as performance training, racing and off-road. These are more specialized and you may consider these options as a secondary shoe. Your local running specialty shop will be able to help you select the right shoe for the surface you will be performing on.

The Fit

Getting the right fit is as important as picking the right type of shoe for yourself. Instinctively we all want a shoe that feels comfortable, but when choosing the right size there are several points to consider:

1. Try on at the end of the day - feet swell as the day progresses.
2. Try on shoes with the socks you will wear with them.
3. There should be a thumb width between your longest toe and the end of shoe. (if in between sizes go with the larger size).
4. Make sure you measure both of your feet. Often, one foot is slightly larger than the other. You should be fitted for the larger foot
5. Your heel should fit snugly with no slipping. The midfoot should be snug but not tight, and there should be enough room in the toe box to wiggle your toes.
6. It is often helpful to bring your old pair of shoes with you to the store (especially if they worked well) and any orthotics you plan to use with your new shoes.

Interestingly, feet typically get bigger with age, and women often find their feet go up a half-size or more after pregnancy. It is not unusual for me to find that patients are wearing shoes that are too small for them. Clues that your shoes are too small or narrow include: your feet cramp while running or just after running; your feet fall asleep while running; you get blisters and calluses between or on your toes or your toe nails are bruised.

Shoes last longer if you are light weight or run on softer surfaces, but generally speaking, running shoes should be changed every 500 miles or 800 km. For a frequent runner, this equates to about a couple of times a year. Those who are heavier might need to change their shoes even more often. Since shoes can appear to be in good condition but fail to provide adequate support, it's best to heed the old adage: when in doubt, throw them out!

Prolonging shoe life

To make your shoes last longer;

1. Store your shoes in a cool, dry place away from direct sunlight or heaters.
2. Keep your shoes dry. Moisture negatively affects running shoes.
3. Clean your shoes when necessary. Clean them with cold water, mild soap and a soft brush. Let them air dry, not in a dryer.
4. Consider rotating your shoes. Buy a second pair about midway through the life of your first.

Your choice of running shoes can make the difference between having a good or bad running experience, running in comfort or pain and most importantly, whether you stay healthy or get injured. Most athletes will tell you that buying good shoes is really the best investment you can make.

Dr. Scott D. Howitt - Director SPC-Sports Performance Centres Ltd.