Running shoes

As temperature warms up and summer becomes near we find ourselves migrating out side for fun and for fitness.

While you are getting ready for those outdoor runs, shoes and types come to mind.  There are so many shoes, types, brands and prices.  It can all be very overwhelming when you get down to it.  Here is some advice I have on your next pair of running shoes.

Running Shoe Types:
Road - Neutral, Stability, Control
Trail
Minimal


Here is a nice breakdown as to what type might be best for you, if you cant do the foot type test:

Foot Type Test:

You can go a long way toward discovering what you need in a running shoe by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the "wet test," below.

1) Pour a thin layer of water into a shallow pan

2) Wet the sole of your foot.

3) Step onto a shopping bag or a blank piece of heavy paper.

4) Step off and look down

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, bio mechanics  weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this "pronation" absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch If you see almost your entire footprint, you have a flat foot, which means you're probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive "posts" to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you're likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It's vital that an underpronator's shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would. Minimal Shoes? Merrel, New Balance, Innov8, Vibram, Nike, Sketchers and others are all trying to be the next big thing when it comes to minimal shoes.  The point of minimal shoes are to utilize the muscles in your lower leg and foot more while minimizing the stress on your lower body joints and back. When you are considering a minimal shoe for running it is important that you are already comfortable running in a regular shoe.  You can then start small distances with a mid-minimal (Nike Free 7.0/5.0) and gradually work your way into a true minimal shoe. When you are running in minimal shoes it is common for your calves to tighten and Achilles tendon to shorten, which makes you more prone to lower leg injury. Make sure to stretch and foam roll you calves and foot, especially when putting in more miles or just beginning with your minimal shoe. There is a breakdown on the different types of shoes and the "why" behind different ones.  Places like TC Running in Eden Prairie, MN even have a treadmill there for you to try out the shoe before you purchase it. Good luck putting in your miles this spring/summer!