what do i look for in a running shoe?

​Spring is finally here!  Nice weather means increased activity outdoors and with that the need to re-evaluate your shoes.  Shoes are the base of support for your whole body and help to stabilize your feet and knees. Wearing worn down shoes puts yourself at an increased risk of lower body injury.  A new pair of running shoes are recommended if they are over 1 year old or you have worn them for 300-400 miles.  This means if you are a distance runner/walker or are on your feet the majority of the day, you should be purchasing a new pair of runners about every 6 months.
​Once you have determined that you are in need of a new pair of running shoes, the next question is what do I look for in a shoe?

1. Firm heel counter.  The back half of the shoe that surrounds your heel should not be able to collapse in when you push on it from the outside.
2. Midfoot stability.  The shoe should not bend in half or twist in the centre.  The arch of your foot does not bend that way so neither should your shoe.
3. Length of the shoe.  There should be about a thumb width of space between the end of the shoe and your longest toe.  In many instances your second toe may be your longest toe.
4. Width of the shoe.  When you are standing in the shoes, your forefoot should not spill over the sole of the shoe. If that is the case you may need a shoe with a wider width.
5. Overall comfort.  If a shoe feels too short, tight or causes irritation in a certain area when you are trying them on, do not buy those shoes.  A shoe that is too short or tight will lead to blackened toe nails and blisters.  Also, don't buy shoes that feel uncomfortable and hope to “break them in”.  You wouldn't buy a shirt that way and the same goes for your shoes.​​ ​​​
   

​I hope these shoe fitting tips help you with your next running shoe purchase.  Several styles of Brooks running shoes are sold at Personal Best Orthotics & Footwear.  Drop into the clinic or book a shoe fitting appointment with me.  I will be able to help you find the shoes that fit your feet properly and have the correct features for your foot type.

Grace Bakker, C. Ped (C)
Canadian Certified Pedorthist

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