Choosing proper running shoes is an important decision. You must prioritize the protection a shoe provides in order to keep your feet healthy. Shoe manufacturers examine stability and how much foam is required to let your arches move. It’s not so much about whether or not your arches are high or low, but how flexible your arches are.
Flexible arches tend to pronate more (turn inward at the foot or ankle) while rigid arches are stronger. The amount of movement in your arch determines the type of shoe you should be wearing.
My advice is to go to a store that is dedicated to running where knowledgeable staff can assess your gait. This is also called foot-strike analysis. It is also helpful to bring in your old shoes so the staff can observe the wear patterns on the soles.
Ideally, you should have room to shift your foot side-to-side and you should be able to fit a thumb’s width of space between your big toe and the end of the shoe. You shouldn’t feel any pinching or rubbing.
Cushioning is a matter of personal preference. Some runners prefer a generous amount of cushioning, while others prefer to feel the ground beneath their feet.
Typically, most running shoes will last between 300-500 miles. Minimalist shoes, which are constructed with less material underfoot, last between 200-400 miles. It is a good idea to spend some time researching what you like prior to your shoe shopping experience in order to be prepared with any questions you may have.
Yours in health,
Here is a link to determine your arch type: Arch Analysis
See also: Injury-Free Running
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