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Have you ever browsed through a running store looking for the right pair of shoes? It can be a daunting task, given all the options available to the consumer. Any good running store will have at least five or six brands heavily stocked. Within each brand, there may be a dozen or so choices, so how do you know which one to pick for yourself? The easiest thing would be to have a trained salesperson help you decide which shoe is right for you. They may watch you walk, try to analyze your gait, and put you in a shoe that they think will be most appropriate for you. However, a trained salesperson may not always be available. With that in mind, there are a few things you'll want to look for in a shoe. 1. First thing's first - you'll need to know what type of shoe to get. Breaking down the various types of running shoes most generally, you'll find two basic types; shoes that are meant for cushioning and shoes that are meant for controlling the motion of your foot. A shoe that controls the motion of your foot, or a "motion-control" shoe is usually used for someone that over-pronates, has a very flexible foot, or generally has a lot of movement in their gait. They may have a lower arch, which can be measured by stepping with a wet foot onto a piece of paper. If you tend to put a lot of pressure on the lateral, or outside portion of your foot, you'll be more likely in need of a cushioning shoe. These shoes are meant to support the natural movement of your foot, while giving it extra padding through the stresses of running. Within each running shoe brand, there are various levels of support and motion control-type shoes. Think of it as a sliding scale. There are several places to read reviews of particular styles of both types of shoes, available through magazines like Runner's World, and online reviews such as Motion Control Running Shoes and Cushion Running Shoes. You may also find that experienced and well-trained salespeople, where available, will have opinions regarding some styles, brands, and types of shoes. 2. Get the right size. It would amaze you to find out how many people wear the wrong size shoe, and that list likely includes yourself. If you haven't been measured in a while, have someone who knows how to measure your feet with a Brannock device do it. With a running shoe, you may want to get a half size larger than your measured size. There are several reasons to do this. When you run, your feet will naturally slide forward a bit in your shoes. This is completely normal, and is necessary for proper running form. If you didn't do this, your feet would stomp like Frankenstein. To accommodate for this extra bit of room, a little space in front of the toes is key. Also, your feet may expand a bit from the blood flow to them during running. Again, this is completely normal and necessary for proper muscle function while running. To accommodate for this, you can shop for your shoes at the end of the day. By then, your feet may be swelled up a bit, and will help you find the right size more easily. 3. Take it easy at first to test out the shoes. Lots of places will have a treadmill in the store for you to try them out in the store without getting them dirty. You don't want to go out and run ten miles in brand new shoes without knowing how they feel first. The right pair of shoes, however, should not need to be broken-in. They should be comfortable from the beginning. They should hug your foot, but not pinch or rub in any area. Pinching or rubbing may lead to abrasions or blisters. 4. Replace and rotate your shoes often. A good pair of running shoes that you bought five years ago is not usually a good pair today. The materials of the shoe break down over time, and can lead to less support, less cushioning, and an overall poorly fitting shoe. Running in wet conditions can speed up the break down process, so be sure to let your shoes dry out completely if they get wet while running outside. In general, a good rule of thumb is the 500 mile rule - that is, replace your running shoes every five hundred miles or so. Rotating your shoes can help them last longer, too, and promote a healthy foot. Wear your running shoes for running, work shoes for work, tennis shoes for tennis, etc. Wearing your running shoes all the time to run errands will make them break down much quicker. 5. Fit is everything. A good running shoe is only good if it fits you. There is no way around this. If a review says it a great running shoe, but its not comfortable on your foot, it is not a great shoe for you. When testing out a running shoe, take it in two hands, and try to bend it in the middle. A supportive shoe should not bend in the middle, but should flex in the toe. This allows for the joints in the forefoot to flex along their normal axis of motion while running. Keep in mind that you may need to try several shoes on before you find the right pair. Especially if you're shopping late in the day when your feet are tired, a new pair of shoes can feel good just because they are new and fresh. Try on a few different pairs at a well-stocked running store to find the right pair for you.
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