Shoe Fitting 101
Knee pain? Shins aching? Hips hurt? Chances are your running shoes are to blame. Shoes are our foundation, yet most runners don’t know what type of shoe they need, therefore they hurt. My advice to you is to go to a running store. A good quality running store, like Run With It in Navarre, FL, takes the time to fit your shoes to your feet—a skill that the staff has gained through fitting many hundreds of feet. We look for several things when fitting a runner or walker. There are categories of running and walking shoes and each category is designed to address a type of running motion. It is our job to correctly diagnose which category you should be in.
The first thing that we look at is the arch. A high rigid arch usually means that the person needs a neutral or cushioned shoe. Someone who has a medium or low arch most often needs a support or structured shoe. People with flat feet are usually good candidates for a motion control shoe. Another trait that we look at is the person’s gait. If someone walks on the outside of their feet we say they supinate. This is mostly associated with someone who has a high arch. This type of runner or walker is said to be biomechanically efficient. They need a neutral shoe—one that has good cushioning and better support on the outside of the shoe. This type of shoe allows the neutral foot to do what it does naturally. If someone’s arches collapse during their gait they are said to overpronate. They need a support shoe that has a medial post under the arch to keep it from collapsing and the feet from rolling inward. If someone has a flat foot coupled with overpronation, they need a motion control shoe that has a good bit more support under the arch to give mega support and really control the foot during the gait cycle.
A good way of knowing which category you are in is to look at a pair of your well-used running or walking shoes. Notice where the shoes or worn –their wear pattern. This pattern reveals the way your foot rolls which is a great indicator or how your foot functions. Is it on the outside of the shoe? If so you are a neutral. Are they worn on the inside of the shoe? You over-pronate and need a support or motion control shoe.
The most important thing however is to give lots of feedback to the staff at Run With It. You should not feel pressure or pain—let us know if the shoe just doesn’t feel right. Also, reveal any injuries or joint issues that you have or if you wear orthotics. That knowledge is invaluable in getting you in the right running shoe. Another important thing is to actually run in the shoe. Most shoes feel great while you’re standing in one place. Take it for a spin around the block or jump on a treadmill at our store.
Lastly, take all the time necessary to pick out the right pair of shoes. Run With It has a lot of shoes to choose from in your category. We will make sure that they’re the right ones for you. If your feet aren’t happy you won’t be either and neither will we. We will make sure you are happy.
Tuesday Night Run/Walk @ 6pm! Come join us on Tuesday nights at 6pm for a run or walk(you pick your pace). We have a 3 or 5 mile route or anything in between. Come out and meet a great group of fellow runners and walkers. Free beer afterward!
Run with It provides top of the line technical running and walking shoes, apparel and accessories.