More Louisianans are running now than ever before. This
year’s Louisiana Marathon saw a doubling in participation, and as winter rolls
into spring, thousands of Louisianans will hit the pavement hoping to fulfill new
resolutions. One of the immediate enticements of running is its simplicity:
shoes, shorts, shirt and you’re out the door.
By most estimates, 70% of regular runners will be injured in
a given year
. A number of these injuries can be avoided by appropriate shoe
selection, but that isn’t always as easy as it sounds. There are an
overwhelming number of athletic shoe options available, and each serves a
different purpose from the sport it was designed for to the foot issues it is
meant to address.
How to Determine Your
Foot Type
The first step in deciding which shoe will work best for you
is determining your foot type. There are
four categories into which you may fall:
- Supinator – High arch
- Pronator – Flat foot
- Over-Pronator - Low arched feet that place
increased pressure medially with ankles rolling inwards
- Neutral - Generally stable foot type that rests
in-between supinators and pronators
For help deciding which of these categories best describes
your feet, there are three steps that may be taken:
- Consult a podiatrist trained in gait analysis.
- Visit a local specialty running store. These
stores have become increasingly helpful in this area, as many of their
employees are experienced runners who are knowledgeable about foot type and
shoe matching.
- Try what is commonly referred to as the “wet
test.” To take this test, wet the bottom of each foot and stand normally on a
paper bag. Step off and observe the imprint left by your foot.
Selecting a Running
Shoe Based on Foot Type
Pronators ( low arch/ flat foot
)make up the majority of
injured runners. They often suffer from stress fractures, tendinitis, plantar
fasciitis
and other ailments caused by a lack of support from a shoe. These
runners should look for a shoe categorized as “Stability” or “Motion Control.”
The increased stiffness in the arch and restricted torque in the sole better
protects the foot from increased stresses.
Runners who are supinators (high arch) generally benefit
from a cushioned shoe with a softer midsole and more flexibility. These features
aid in shock absorption. And, runners with a neutral foot type do well in a
“Stability” or “Neutral Cushioned” shoe.
Running Shoe Selection
Tips
While knowing your foot type and the type of shoe that best
suits it is the most important aspect of running shoe selection, there are some
other tips that runners would be well-advised to follow.
First, watch out for the trend of lighter running shoes.
Lighter doesn’t mean better. The weight
of a running shoe is a complete non-issue for most runners running less than 15
miles a week (the majority). A lighter shoe that purports equal support is
shaving weight with less material somewhere—often the ball of the foot
and the
heel. This is where a lot of the stress fractures and shin splints come from.
Finally, go with something tried and true. Look for a shoe
type that has been manufactured for several generations; example, Saucony Guide
7 or Mizuno Wave Inspire 12, instead of this year’s “Best New Shoe.” These
shoes continue to be produced year after year because of the loyal following
they have developed by being well-made and providing good results.
Whether you are a seasoned runner or just getting started,
there is no more important piece of running equipment than a well-selected
shoe. Not only will your runs be more
comfortable, but you will avoid injuries to the feet, ankles, shins, and more. And, if you have already experienced injury,
or simply want to take the best care of your feet possible, it is best to see a Baton Rouge foot doctor for runners
. If and when you are at this point, please visit our appointment page
.
