Replacing your sneakers every 300-400 miles you clock is a critical precaution–but if you weren’t wearing the right sneakers to begin with–then the new ones will just kick in the same old problems.
STEP ONE
There are two types of running shoes:
A. Sneakers that let the foot move freely through the gait cycle (neutral).
B. Sneakers that correct keep you from wobbling all over the track.
STEP TWO
Find out the shape of your foot: Wet it. Step onto a brown paper bag. Check out your footprint.
If the outer part of your foot is most visible, you have high arches
Which means: Your heel tends to hit the ground first, causing knee and lower back pain. Since you carry your weight on the outside of your foot, you need sneakers with added cushioning and shock absorption to protect your joints.
GOOD FIT: Mizuno Wave Rider ($99.95)
If most of your foot is visible, you have low arches/flat feet.
Which means: You require stability sneakers to keep your feet from rolling inward and causing sprains. Stability footwear lifts your arches with firm mid-soles so you maintain a more even stride. (You’ll notice a bit of material just under the arch that often looks like solid gray foam).
GOOD FIT: Asics Gel-3010 ($120)
If the inside curve of your foot is most visible, you have a neutral arch.
Which means: Keep your arches in place and ward off shin splints with milder stability sneakers, which offer the support and heel control you need.
GOOD FIT: Nike Shox 2:40
INSTEP
Because sometimes you just need an expert opinion, consider meeting one.
Both Jack Rabbit Sports and The Running Company videotape your strides while you run on the treadmill, then replay the footage to admire your moves and pick out the perfect pair.
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