Athletic Shoe Information Center

What's the best brand and type of shoe for running? The quality, structure, cushioning and other features of athletic shoes can make a great deal of difference for even the amateur athlete. In Basic Training, where recruits engage in regular running and a variety of calisthenics, good shoes can help to both protect the individual from injury and aid in performance. How does the individual athlete know which shoe is best for their foot? Here are some simple guidelines to help you do just that (along with links to articles for further study):

1. Buy your athletic shoes from a good shoe store where experts are available to guide you.

There's no question that you can get shoes cheaply at your local Stuff Mart. The problem is that even though they may have some decent running shoes in stock, they usually don't have anyone knowledgeable enough to help you determine the right show for you. A good running shoe store will have people on staff who know running, shoe construction and mechanics, and may even have on-site equipment that will help determine the peculiarities of your stride, stance, foot size and shape, and will consider all of these factors in guiding you to the right shoe. They may also be able to help you to choose the proper orthotic if need be.

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2. If you're currently a runner, carefully examine your old shoes.

If you've been running awhile, your old running shoes can provide a wealth of information as to what sort of shoe you should buy. Check your shoes for the following:

* Look at the soles of your shoes and note where the shoes show wear from contact with the road. This will tell you where your foot strikes the ground.

* Place your shoes side-by-side on a flat surface. If the shoes tilt in toward the middle, you may "supinate" and need to buy shoes with greater stability. If the shoes tilt outward, you may "overpronate", have a high arch and need a shoe with greater shock absorption.

* Examine the top of your shoe. If you can see the outline of your big or little toe and you've had some discomfort while running, you may want to get a larger or wider shoe.

Take your old shoes with you to the running shoe store and share what you've found with the staff. They should be able to help you.

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3. You can also use the "wet feet" test to help determine your shoe needs.

Dip your bare feet in water and then stand on a smooth, flat surface where your footprint will be easily visible. Examine the footprints. If you can see the whole sole of the foot, you have flat feet. Persons with flat feet tend to "overpronate". If you can see a broad band of the sole connecting the ball of the foot and the heel, then you have normal arch and "neutral" feet. If there is only a thin strip or nothing at all connecting the ball of the foot and the heel, then you have a high arch and probably tend to "supinate".

4. Manufacturers use three categories for shoes: Cushioning, Stability, and Motion Control. These three factors are important in helping you to determine the right shoe for you.

Cushioning shoes have little or no lateral support. These shoes are good for runners who have "neutral" feet and do not need lateral support, and who may typically have a high arch.

Stability shoes are a mid-range shoe that are a balance between cushioning and motion control. This shoe is for runners who have a normal arch, and "supinate", or land on the outside of the foot and roll forward.

Motion control shoes are for runners who overpronate and need a shoe with a lot of stability.  

Again, you can easily tell whether you have neutral feet, or whether you supinate or overpronate by taking a look at the wear pattern on your shoes, taking the "wet feet" test, or going to a running shoe store that has diagnostic equipment.

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5. Know a little something about the construction of the athletic shoe.

The Outsole is the treaded layer on the undersurface of the sole. It is usually made from carbon rubber or a similar material. It resists wear and provides traction.

The Midsole is the the most important part of the running shoe, because it is the cushioning and stability layer between the upper and the outsole. Often there is a dual-density midsole that has a firmer material on the inner side to help limit rolling (pronation) of the foot. Various shoe manufacturers use air, gel, or high-tech plastics in the dual-density areas of the midsole.

The Upper is the part of the shoe that covers the top of the foot. It is made of leather or a synthetic material that is breathable to allow for the reduction of heat from inside the shoe. The tongue of the upper should be padded to cushion the top of the foot against pressure from the laces. Often, the back of the shoe is padded as well to prevent rubbing against the Achilles tendon.

The Heel Counter is an inflexible cup which is built into the upper of running shoes and surrounds the heel. It is usually very firm so that it can control motion of the rear-foot.

The Post or Footbridge is the firm material in the midsole which increases stability along the inner side of the running shoe.

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6. A good orthotic can further tailor the shoe to you foot.

The sock liner that you'll find in most running shoes may well not be enough to provide your feet with the cushioning or stabilization they need. If you're in that camp (and there's about a 75% chance that you are), a good orthotic can provide additional cushioning and stability to help protect you from shin splints, stress fractures, and a host of other foot, knee or low back problems.

So what is an orthotic, and how do you go about figuring out which orthotic you need? An orthotic is simply a cushioned and specially shaped insert that slips into the shoe, replacing the sock liner placed there by the shoe manufacturer. Getting the right orthotic is a matter of knowing the geometry of your feet (using the methods  described above), and getting the assistance of a professional who knows orthotics and running.

A good running shoe store will have people on staff who are knowledgeable enough to help guide you to the right orthotic, and of course there's always the option of paying a visit to your podiatrist who can provide you with prescription orthotics if you need them. While customized orthotics can cost hundreds of dollars (unless your insurance covers them), over-the-counter orthotics are much more reasonable, and are a good investment for anyone who plans on engaging in a regular running program.

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