Sole Mates: A Podiatrist's Guide to Choosing the Best Running Shoes"

Hi ! I recently started a new sprinting workout ( I used to be a sprinter on my HS track team but no longer as fast these days!) and occasionally suffer from shin splints. I wear orthotics of course , but shoes can make all the difference. I like Adidas, Hokas and New Balance. Come see me anytime so I can help you pick the best style for your running goals! Here are my thoughts on what to look for. 

Understand Your Foot Type:

The first step in choosing the best running shoes is understanding your foot type. Feet come in various shapes, and each person has a unique arch structure. There are three main types of feet: flat, neutral, and high-arched. Knowing your foot type can help you find shoes with the right amount of support and cushioning.

• Flat Feet: Individuals with flat feet should look for shoes with stability and motion control features to provide arch support.
• Neutral Feet: Runners with neutral feet have a normal arch and can usually wear a variety of shoes. Look for shoes that offer a balance of cushioning and support.
• High-Arched Feet: High-arched individuals benefit from shoes with extra cushioning to absorb shock and provide flexibility.

2. Proper Fit is Key:

The best running shoes are the ones that fit your feet perfectly. Visit a specialty running store where trained professionals can measure your feet and analyze your gait. Ensure there is enough room in the toe box, and your heel is snug without slipping. Remember that your shoe size can vary between brands, so try on different options.

3. Consider Your Running Surface:

The type of surface you run on can impact the wear and tear on your shoes. If you primarily run on trails, choose shoes with a more aggressive tread for better traction. Road runners should look for shoes with adequate cushioning to absorb the impact of pavement.

4. Replace Your Shoes Regularly:

Even the best running shoes have a lifespan. As a general rule, replace your running shoes every 300-500 miles. Over time, the cushioning and support in shoes break down, increasing the risk of injury. Keep track of your mileage to ensure you're running in shoes that provide optimal support.

5. Rotate Your Shoes:

Avoid wearing the same pair of running shoes every day. Rotating between two or more pairs can extend the life of your shoes and prevent overuse injuries. It also allows each pair to decompress and regain its cushioning between runs.

6. Listen to Your Body:

Pay attention to any discomfort or pain while running. If you experience persistent pain or discomfort, consult with a podiatrist or sports medicine professional. They can provide guidance on potential issues and recommend specific shoe features that may benefit your feet.

Choosing the best running shoes involves a combination of understanding your foot type, ensuring a proper fit, and considering your running habits. Investing time and effort into finding the right pair can significantly impact your running experience, helping you stay injury-free and enjoy the many benefits of this exhilarating activity. Remember, your feet are your foundation, and the right running shoes are your partners on the journey to a healthier, more enjoyable run.