Everyone's Health

Running Shoes, Just how far?

Can they really take you to the moon and back?

J.M.Farrell

Expensive isn't always better: A team of Scottish scientists recently found no differences in comfort or shock absorption between $80 pairs of running shoes and pairs made by the same companies costing more than $150.

How it began: University of Oregon track coach Bill Bowerman created the first cushioned midsole by heating polyurethane on his wife's waffle iron in his garage in the early '70s, later leading to the creation of Nike Air. With 30 years of research behind us, hundreds of models of shoes are available today and many address the needs for different foot types. Podiatry Today warns that purchasing the wrong shoe can result in injury.

What's your foot type? Nearly all manufacturers make shoes designed for three foot types. One way to determine yours is to do a “wet test” – wet your foot, step on a piece of brown paper and trace your footprint. If it shows the entire sole of your foot with little to no curve on the inside, it means you have low arches or flat feet and tend toward over-pronation (your feet roll inward).

If the print shows only a portion of your forefoot and heel with a narrow connection, you have high arches and tend to under-pronate or supinate (your feet roll outward).

You have a neutral arch if your footprint has a distinct curve along the inside.

Shopping tips: The American Academy of Orthopaedic Surgeons writes that when fitting into an athletic shoe, you should be able to freely wiggle all of your toes.

Other advice: Sizes can vary from brand to brand; it's not unusual for running shoes to be a half-size or even a full size larger than regular shoes. Bring your old pair of running shoes with you; a knowledgeable salesperson can examine the way they're worn to see how your feet function and to determine which shoes might be right for you.

Out with the old: Runners should replace their workout shoes at least every 400 miles. If you run about 25 miles a week, you'll need a new pair every four months. Mark your shoes with the purchase date to keep track.

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