| << back | Selecting the Right Shoe for Running, Walking and Indoor Training
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Running
A running shoe is designed to cradle the foot, and not just protect it from the pounding, but to optimize a runner's gait in such a way that a person can run longer and faster without worrying about injury. At its most basic, a running shoe is made up of an outsole, midsole and upper. The outsole is the bottom of the shoe, that durable slab of rubber providing traction throughout the gait cycle. The midsole rests atop the outsole, and provides cushioning and stability. The upper is generally made of mesh, synthetic fabrics or leather, and cocoons the foot.
Just as every run is unique, so every running shoe is designed for a specific type of runner. When selecting a running shoe, take into account the frequency of your training and your performance level. A shoe should fit comfortably and snug, but should not be so tight that your toes press against the front of the shoe or the top of your foot aches from the laces being too tight. If you run a great deal, it might be a good idea to look for a shoe that features gel cushioning in the heel and forefoot. Also, be aware of your gait. How you pronate plays a great part in a shoe's ability to enhance your running experience.
Foot pronation is a normal, natural motion that helps to attenuate shock at heel contact. The three broad categories that define running shoes-Cushioning, Structured Cushioning, and Maximum Support-enhance the gait cycle by gently correcting an individual's tendency to overpronate or underpronate. Runners who underpronate (or, supinate) would feel more comfortable with a Cushioning shoe. Overpronators to severe overpronators do better with Maximum Support, and those with a more neutral stride to overpronators would do well with Structured Cushioning.
Walking
Walking is a heel-toe form of movement, and the foot actually strikes the ground at a different angle and with less force than while running. So if you're a walker, it's important to choose walking-specific footwear rather than using a running shoe. You'll find that the heel of a walking shoe is designed to impact the ground more seamlessly, and that the midsole is a little less chunky. Also, the outside edge of the midsole will be less stiff and corrective, in keeping with the optimal walking gait.
Walking shoes come in two categories: Cushioning or Stability. Once you've decided upon your particular needs, look for a shoe that has a comfortable fit, free of restrictive binding or "hot spots" under the forefoot or heel. Pay attention to width size in addition to foot size, particularly if you wear a brace or have wide feet. Finally, a common mistake is to select an uncomfortable shoe with the hope that it will get broken in with wear. This can lead to blisters and long-term discomfort. Avoid this by always selecting a shoe that feels just right the first time you try it on.
Indoor Training
Indoor training-"gym work" to most people-often features a great deal of side-to-side and stop-and-go movements. That's why it's important to look for a shoe that features a herringbone outsole for optimal grip on indoor courts and other surfaces, and to make sure the upper is structurally strong enough to support lateral movement. The next step in choosing the indoor training shoe that's right for you is to closely match your training activities with the shoe's functional characteristics. For example, if step aerobics and weight lifting are your thing, look for a shoe that has a supportive lightweight upper and a durable outsole.
The next step is trying it on. The fit should be comfortable: snug but not too tight; no binding or hot spots. Your toes should be able to wiggle and not feel pinched. Your heel shouldn't slip and your feet shouldn't slide inside the shoe. As always, never assume that a shoe will get broken in after a few weeks or months. Let comfort be your guide, and make sure a shoe fits right the first time you try it on.
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