A few tips this morning from the foot clinic in Athlone. When buying runners have a look for a few key thing. If you need more advise or are having problems visit the Athlone Foot Clinic in Athlone town centre, Co.Westmeath or call us on 0851911271
Anatomy of a running shoe
Where you’ll find all of the foam and cushioning (especially under the arch of the foot). A more supportive shoe contains denser foam, which helps absorb the impact on your feet and body from running on hard surfaces.
Where the shoe cups your heel. A lot of stability is built into this spot, says Krista Madsen Baker, a McMaster University kinesiology professor in Hamilton, Ont. Squeeze both sides of the counter — the more it resists, the more support you’ll have on your run.
The bottom of the shoe, where tread thickness varies depending on whether shoes are designed for pavement or for trail. Trail shoes have a thicker, deeper tread to better grasp the ground and give you more traction. ‘
Where the shoe bends most easily. It should line up with the widest part of your foot. “If it doesn’t bend enough, your foot can’t move through its normal range of motion, which may lead to shin splints and plantar fasciitis,” Madsen Baker says.
Where your toes and the ball of your foot fit. “Make sure the toe box is wide enough and doesn’t feel constricting,” says Madsen Baker. “If you feel pressure on either side, it’s a sign you’re setting yourself up for a blister.”
Tips for shopping for a running shoe
How much should you pay for the perfect shoe?
Running shoes vary in price, but experts say anywhere from $100 to $150 is reasonable for a quality sneaker.
How long should your shoes last?
German researchers tested more than 150 pairs of shoes and found that high-quality kicks still maintained their integrity after 1,000 km. If you’re unsure, Smith recommends returning to the store and trying on the new version of your shoes about every six months. “If the newer version feels the same, it’s likely not time to change,” he says. “But if you can tell the difference between the two, it may be time to invest in another pair.”
How to shop for shoes:
1. Go at the end of the day, or after a workout, when your foot has swollen to its full size. And don’t forget your socks! Bring the ones you work out in most often.
2. Test drive the shoes on the store’s treadmill, or take them for a quick jog down a hallway.
3. Be aware of friction points. “You should never feel that you need to break the shoe in,” says Madsen Baker, a McMaster University kinesiology professor in Hamilton, Ont. “The shoe should fit perfectly comfortably, and your foot should feel like it belongs there.”
Five questions to ask
The Running Room’s Bryan Smith shares the questions he always asks his shoppers.
1. Is there room at the end of the toe?
Smith, the Running Room’s Toronto-area manager, recommends a half to a full thumb’s width between your longest toe and the end of the shoe. “That will give your foot space to shift forward, so that you won’t damage your foot or bruise your toenails.”
2. Does your heel slip when you walk?
It shouldn’t. The heel counter should be comfortably tight to help you avoid blisters.
3. Does the material rub against your ankle?
It’s important for your entire ankle joint to move easily. The shoe should never get in the way of full freedom of movement.
4. Are you laced up correctly?
Eyelets should be evenly aligned; they shouldn’t touch or be splayed wide open. And always lace shoes to the top or second-highest eyelet.
5. Can you move the front of your foot from side to side?
You should be able to wiggle a bit from left to right. “When your foot expands, you want there to be room so the shoe doesn’t get too tight.”