If the running shoe fits - Buyers Guide

Running & FitNews, Oct, 2001

FLEXIBILITY

Underpronators generally need more flexibility in their shoes than overpronators do. To determine the flexibility of a shoe, hold it by its heel and midfoot (not the toe) and twist--the more a shoe resists, the stiffer it is.

FIT

Have both of your feet measured, even if you think you know your size. Feet widen and lengthen as you age or gain weight. Even when you've confirmed your size, remember fit is what matters. Sizing standards can vary from one manufacturer to another--ignore the numbers and get the fit right. You can have as much as a thumb's width to spare in front of your longest toe so that your toes don't get jammed on downhills. Look for a roomy toe box with enough space across the widest part of your foot. The fit, however, should be snug at the heel and midfoot to prevent slippage during movement.

CONSTRUCTION

For all shoes, make sure that the central heel line is fully vertical and not tilted in or outward due to manufacturing defects. Set the shoes on a flat surface at eye-level. A vertical line drawn down the center of the heel should be exactly at right angles to the bottom surface of the heel as it sits flat on a counter. There should be no tilt or rock side to side. Check to see that the shoes' seams are glued securely by tugging on the shoe while holding the sole. You shouldn't detect any give at all. Check to see that gel or air pockets are inflated evenly and resist collapsing under pressure.

TIPS on BUYing Running Shoes

from THE American Academy of Orthopaedic Surgeons

* Try on running shoes after a workout or a run, and late in the day. Your feet will be at their largest.

* Wear the same type of sock that you will wear for training.

* You should be able to freely wiggle all of your toes when the shoe is on.

* The shoes should be comfortable as soon as you try them on. There should be no break-in period.

* Run a few steps in your shoes. A good running shoe store will even let you run back and forth in front of the store.

* Always relace the shoes you are trying on. You should begin at the farthest eyelets and apply even pressure as you criss-cross to the top of the shoe.

* Your heel should not slip as you run. It should be snug at the midfoot to hold the shoe in place between the tongue and the sole.

The American Running Association Editorial Board Member Bruce Wilk, P.T., O.C.S. contributed to this article. Portions were adapted from IDEA, The Health and Fitness Source, April 3, 2000 News Release. For the real low-down on shoes, consult The American Running Association's Running Shoe Database at www.americanrunning.org and check out "shoes and apparel" under the Fitness Articles section.