Over Pronator - Neutral - Under Pronator
Firstly when considering new running shoes consider that everyone's feet are different and so are the types of running shoes. Find out the status of your pronation and where your support lays - are you an over pronator, a neutral pronator or an under pronator . Each of those running types require a different shoe type. Over pronators will need motion controlled shoes with extra support and a structured cushioned shoe. A neutral pronator will need a shoe with lots of stability that combines cushioning and support features - but for the most part a neutral pronator can wear a wide variety of shoes. Last but not least is the under pronator and they require a lot of cushioning to avoid impact injuries.
Firstly when considering new running shoes consider that everyone's feet are different and so are the types of running shoes. Find out the status of your pronation and where your support lays - are you an over pronator, a neutral pronator or an under pronator . Each of those running types require a different shoe type. Over pronators will need motion controlled shoes with extra support and a structured cushioned shoe. A neutral pronator will need a shoe with lots of stability that combines cushioning and support features - but for the most part a neutral pronator can wear a wide variety of shoes. Last but not least is the under pronator and they require a lot of cushioning to avoid impact injuries.
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| Image courtesy of Asics: http://www.asics.com/nz/en-nz/pronation-guide |
Activity - Running, working out at the gym, casual wear?
Secondly think about what you use your running shoes for. Running? Working out at the gym? Casual wear? This all matters because if you are someone that is an over pronator and you're wearing casual wear running shoes that lack support to work out in then you're going to increase your risk for injury. It may seem like a running shoe is just a running shoe and can be used for any type of activity, but but when you consider the variety of activities that you would be doing with your running shoes they have different demands they place on your feet and your footwear.
So the big question is when is it time to get new running shoes?
- Your shoes look worn. That could be that the treads are gone, the midsoles are compressed and maybe the sole of the shoe is peeling back.
- You are feeling pain. If you are starting to feel sore or even muscle fatigue especially in your legs, knees, hips and lower back and you can't figure out why then it could be your running shoes.
- Age. If you can't remember when or where you bought your shoes then it's probably time to reconsider getting new ones.
- The twist test. Hold your running shoe at both ends and twist the shoe. If it is firm then it still has some life in it. An old shoe that doesn't have proper support anymore will twist easily.
- Mileage. The typical rule of thumb is to replace your shoes every 300-400 miles or so. That also depends on your running style, what you're doing for exercise with the shoes and what type of surface you're exercising and/or running on.
Be sure to stop by Foot Tools Specialty Shoe Shop on James Street in Burlington because the staff there are very informative with the products they carry and how to best fit your foot with the activities your shoes will be used for.
