Running Shoe Guide
When choosing a running shoe there is no “best shoe” everyones needs are different. A perfect fit for one person could be terrible for another. In this guide we’ll look at some of the questions and options you might want to look at before deciding which shoe is right for you.
The first thing you need to ask yourself is – do I need a new pair of running shoes? The generally accepted consensus is that road and trail running shoes should be replaced after 300-500 miles of running, depending predominantly on your body weight, running style and the surface you’re running on. Bear in mind that heavier runners and runners who strike the ground harder than average will tend to get less miles from their shoes.
Tip - If you start to experience regular knee or shin pain this may be an indication that you need to replace your running shoes
There’s generally three types of running shoe – road, trail and racing flats. To begin with it’s advisable that you get a good pair of road running shoes. Trail shoes tend to have a deeper tread to provide better grip over slippery or uneven off road surfaces. Racing flats are usually worn to race on a track, they’re much lighter but provide little support or cushioning.
As already mentioned different shoes suit different people. What works for you can be dependant on a number of factors such as, weight, running style, foot shape and the intended running surface.
It’s crucial that you understand how you run, your biomechanics. When most people run, their feet tend not to hit the ground squarely, they usually impact on one side of the heel and then roll forward diagonally. This action is called “pronation” and can cause injury if you run long distances on hard surfaces. To compensate for this, shoes can be designed with extra support to help reduce the rolling motion and encourage a better running action.
Tip – Visit your local specialist running shop they’ll be able to advise you on what type of pronation support you need.
Types of running shoe support
Motion control running shoe
These shoes are for people who over pronate. This is where the foot rolls excessively inwards after landing and can cause shin and knee pain if not corrected. The shoes are designed to stop this excessive roll, they offer strong stability and maximum maximum medial support (good for flat footed people).
Cushioned running shoe
Shoe cushioning is designed to reduce the impact when the foot hits the ground. These types of shoes are good for neutral runners whose feet neither roll inward or outward excessively. The foot is not restricted and little arch support is provided.
Stability running shoe
Again, these are good for neutral runners or mild overpronators. They’re a compromise between the two previous types, offering some cushioning and arch support, while preventing excessive foot motion.
Tip – Something to keep in mind when you’re buying a new pair of shoes is that after a couple of miles running the feet tend to swell up. It’s recommend that you get a pair at least half a size bigger than your usual shoe size. The fit should be snug at the heel but at the front there should be a thumb’s width between your longest toe and the end of the shoe.
The 2014 Commonwealth Games gets under way this Wednesday (23rd July) in Glasgow. Seventy-one nations, overseas territories, crown dependencies and island states will compete in 17 events. Here are 5 stars to look out for:
Mo Farah (ENGLAND)
The British double world and Olympic champion was in danger of missing the games with doubts about his fitness. But Team England have confirmed that he will compete in both the 5000m/10000m events and look to make history by winning gold in both.
Nicola Adams (ENGLAND
Throughout her career Adams has looked to Muhammad Ali and Sugar Ray Leonard for inspiration. At the 2012 London Olympics she became champion. Now Adams be trying to make history once again as women’s boxing makes its debut at the Commonwealth Games.
Usain Bolt (JAMAICA
Blink and you’ll miss him. Unfortunately, Bolt the fastest man on the planet will only compete in the 4x100m relay for Jamaica. It took him just 8.70sec to run the last leg as his country won gold at London 2012. So our advice is - don’t look away.
David Rudisha (KENYA)
The Kenyan who lit up London 2012, when he broke the 800m world record, is fit and ready to compete in the Commonwealth Games. The elegant Massai tribesman has already equalled the world’s fastest time in the 800 metres this year at Hampden Park and big things are expected in Glasgow.
Sally Pearson (AUSTRALIA)
Another Olympic champion competing in this years games. At the London 2012 she became only the 10th female Australian track athlete to win a gold medal. As the current Commonwealth Games 100m hurdles champion she’ll be looking to defend her title.
