Finding Your Perfect Fit: A Podiatrist's Guide to Running Shoes
As podiatrists, we see a wide range of foot-related issues stemming from ill-fitting footwear. And when it comes to running, a proper shoe fit is absolutely crucial for preventing injuries and maximizing performance. Whether you're a seasoned marathoner or just starting your running journey, understanding how to select the right shoe is paramount.
This blog post is designed to guide you, our valued patients, through the essential aspects of running shoe fit.
Why Does Fit Matter So Much?
Injury Prevention: Poorly fitting shoes can lead to blisters, calluses, plantar fasciitis, stress fractures, and other painful conditions.
Performance Enhancement: A well-fitting shoe provides optimal support and comfort, allowing you to run more efficiently and effectively.
Comfort and Enjoyment: Running should be enjoyable! Ill-fitting shoes can make every step a painful ordeal.
Key Considerations for Running Shoe Fit:
Size and Width:
Don't rely on your "regular" shoe size. Running shoe sizes can vary between brands and models.
Measure your feet in the afternoon or evening, as they tend to swell throughout the day.
Always measure both feet, as they may differ in size.
Ensure there’s a thumb’s width (approximately 1-1.5 cm) of space between your longest toe and the end of the shoe.
Pay attention to width. Shoes come in various widths (e.g., narrow, medium, wide). A shoe that’s too narrow can cause pressure points, while a shoe that’s too wide can lead to slippage and instability.
Heel Fit:
Your heel should fit snugly in the heel cup, with minimal slippage.
Heel slippage can lead to blisters and Achilles tendon problems.
Midfoot and Arch Support:
The midfoot should feel secure and supported.
Consider your arch type (high, neutral, or flat) when choosing shoes. Some shoes offer specific arch support features.
If you wear orthotics, bring them with you when trying on shoes.
Toe Box:
The toe box should be roomy enough to allow your toes to wiggle freely.
Avoid shoes that compress your toes, as this can lead to bunions and other toe deformities.
Shoe Type and Running Style:
Consider your running style (e.g., pronation, supination).
Different shoe types cater to various running styles and foot types (e.g., stability shoes, neutral shoes, motion control shoes).
A running store with qualified staff can help analyze your gait and recommend the proper shoe.
The "Feel" Test:
Ultimately, the best way to determine if a shoe fits is to try it on and run in it.
Walk and jog around the store to get a feel for the shoe.
Pay attention to any areas of discomfort or pressure.
Tips for Shoe Shopping:
Shop at specialty running stores where staff are trained in shoe fitting.
Bring your running socks with you.
Try on shoes later in the day when your feet are at their largest.
Don't be afraid to ask questions and seek expert advice.
If you have any specific foot concerns, discuss them with the shoe store staff, and your podiatrist.
When to Replace Your Running Shoes:
Running shoes typically last between 500 and 800 kilometres.
Signs that your shoes need replacing include worn-out soles, loss of cushioning, and increased discomfort.
Don't wait until your shoes are completely worn out to replace them.
Time for an upgrade :)
Podiatric Advice:
As your podiatrists, we are here to help you find the perfect running shoes. If you have any concerns about your foot type, running style, or shoe fit, please don't hesitate to schedule an appointment. We can provide personalized recommendations and address any foot-related issues.
Investing in a good pair of running shoes is an investment in your health and well-being. By following these guidelines, you can ensure a comfortable and injury-free running experience.