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{{label}}Staff Writer - 3.5 min read
07 January 2020
Picking the right runners can be tricky. Discover how to find the perfect pair with these tips.
Much like running itself, finding the perfect pair of shoes can be tough. With so many styles designed for so many purposes, finding the right pair takes a little knowledge – from understanding the shape of your feet to assessing agility over endurance. Here, we outline what you should look for when you buy your next pair, so you can the new year on the right foot.
Before deciding on the right pair of runners, there’s a little biomechanics-101 to get through. You need to know your foot type – that is, whether you have low, high, or neutral arches. This is key to then determining your pronation – the side-to-side motion that your feet naturally move in.
People with normal arches usually have neutral pronation, where feet roll inward, making you less exposed to injury. Stability shoes, which have gentle arches and are flexible, are usually recommended here.
Low arches tend to cause overpronation – more commonly referred to as ‘flat feet’ – where your feet lean inwards, potentially causing damage to your knees. To correct this, you want something with lots of stability and rigidity, plus a firm midsole and cushioned heel. For this, motion control shoes provide a more rigid structure, which prevents the heel turning out.
High arches can cause underpronation (also known as supination), where your feet lean outwards, risking damage to things like your Achilles tendons, ankles, and shins. Here, you need something with maximum heel support and a flexible midsole. Cushioning shoes can be a helpful solution.
Of course, not all runners are suitable for all conditions.
If you’re heading off-road, you’ll likely want trail runners, which tend to add details like rock plates (to protect your toes), integrated Gore-Tex membrane (to keep your feet dry), and pronounced lugs (the ‘teeth’ on the shoe’s sole) for better grip on loose earth. Generally speaking, the more rigid the shoe, the better it will support you in the great outdoors. But you’re usually trading in agility for increased durability, and many trail runners aren’t suitable for normal running conditions.
When it comes to racing shoes, you’re likely looking for speed – which tends to mean shedding any unnecessary weight. A good pair will usually have an outsole that grips onto surfaces. Lightweight and stiff, racing flats aren’t for every day use – they tend to wear out quickly – but they’re great for races up to marathon length.
Jack-of-all-trade lightweight runners are also great for racing and they’re more forgiving in terms of wear. They’re nimble and usually ultra-flexible – but are normally a little more robust than racing flats. This style makes for a great option if you’re likely to encounter a variety of terrains on your runs.
In addition to the style of the shoe, there are three basic things to look for when buying a runner. Always consider:
1. Cushioning. Extra cushioning provides more shock absorption. As mentioned, this might be helpful for high arches, underpronation, and long-distance races where comfort is a priority. Most shoes provide some cushioning, but some super-cushioned varieties offer up to 50 per cent more than average.
2. Weight. With less cushioning, lighter shoes let you move faster. So, if sprinting or short-distance running is your game, you might want to find a pair with minimal cushioning. But remember, with lighter shoes you may not get the comfort or correction your feet require. Minimalist shoes, for example, are ultra-lightweight and designed to make you run in a natural motion with a midfoot strike, but offer minimal arch support in exchange.
3. Drop. This is the heel-to-toe ratio that measures the height of a shoe’s heel compared to its forefoot. A standard drop is around 10-12 millimeters. Barefoot shoes, sometimes called ‘zero drops’, have a small or neutral drop and arguably strengthen your foot and encourage mid- or forefoot striking (rather than heel striking). However, they offer less protection again what’s on the ground and are not recommended for off-road conditions.
Haven’t found your footing? Head into an athletic shoe store and find out where (and how) you stand by having your gait analysed.
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances
Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.
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