How To Select A Pair Of Perfect Running Shoes

Running is a mental and physical sport filled with passion and dedication. A runner's teammates are his or her feet and they have to be treated right with the best shoes. He or she needs running shoes that will hold up during long hours of pounding the pavement and on race day. Proper gear is crucial to a successful run.
　　
In this guide, we will help each runner find the perfect running shoe for him or her. We will guide the runner through each step of understanding the different shoe types and materials that are available. Every runner has different goals and needs. Some runners need more cushioning and support for longer runs, while others need more durability for heated sprints. Each runner's personal foot mechanics also helps determine the right type of shoe for him or her. The perfect running shoe for each individual will have him or her reaching goals and growing exponentially as a runner.
　　
Upper: The upper is the soft body of the shoe, usually made of a combination of materials from lightweight, durable synthetic mesh to heavier materials like leather. The materials and construction of the upper provide stability, comfort, and a snug fit. Features to consider in the upper include the following:
　　
Toe box: The front part of the shoe. The toe box should provide ample room to allow the foot to flex and make the toe-off portion of the running motion more comfortable. A toe box that is too small will restrict the muscles and tendons in the foot and lead to pain and cramping.
　　
Heel counter: A plastic or composite material used to reinforce the heel area and increase stability. Heel counters come in varying degrees of stiffness. An external heel counter generally provides the most motion control and stability.
　　
Achilles notch: A groove in the back of the heel collar that protects the Achilles tendon. The notch provides a snug, secure fit preventing irritation to the tendon.
　　
Last: This is the basic shape of the shoe. Running shoes have one of three basic lasts: straight, curved, and semi-curved.
　　
Straight: Heavier and provides more support under the arch.
　　
Curved: Lighter and less supportive.
　　
Semi-Curved: A hybrid of the two others and is capable of providing support under the arch.
　　
Insole: The removable part inside the shoe that the runner's foot rests on. It offers more cushioning to supplement the midsole for added comfort.
　　
Midsole: Provides cushioning and, in certain shoe types, the midsole evenly disperses pressure on the foot.
　　
Outsole: The bottom layer of the shoe that is in direct contact with the ground.
　　
A runner's arch type can help determine the foot mechanic, but investigating the wear on a current shoe can also give insight into the runner's gait cycle. To determine your running foot mechanic, study the outsole of your current running or walking shoe. Note the wear on the bottom of the shoe and review the description next to each foot mechanic below to determine the best fit. The wear test will give inaccurate results if you are already wearing specific shoes or orthotics to correct overpronation or underpronation.
　　
Underpronation/Supination: The two terms "underpronation" and "supination" can be used interchangeably to describe a runner whose foot does not roll in at all or even rolls slightly outward with each step in the running gait. The runner pushes off mainly from the small toes on the outside of the foot. An extremely small percentage of the population underpronates. Typically, a runner with a high arch will underpronate. A runner with this foot mechanic will have extreme wear on the outside edge of his or her current running shoe. Underpronators generally need a NEUTRAL shoe that encourages a more natural inward foot motion. Shop our great assortment of men's and women's neutral running shoes.
　　
Neutral Pronation: During the gait cycle, the foot rolls in only slightly or is in a neutral state and comes in complete contact with the ground. The runner pushes off mainly from the whole front of the foot. This is a fairly common foot mechanic. Typically, a runner with a medium arch will have a neutral pronation OR a mild overpronation. Checking the wear on the shoe will help you finalize your foot mechanic if you have a medium arch. Neutral pronators will have wear evenly distributed on the front of the shoe and ball of the foot on his or her current running shoe. Runners with a neutral pronation will usually do best in a NEUTRAL shoe that encourages a more natural inward foot motion. Shop our great assortment of men's and women's neutral running shoes.
　　
Mild Overpronation: This runner's foot rolls in mildly and comes in complete contact with the ground. Runner pushes off mainly from the inside big toes. This is the most common foot mechanic. Typically, a runner with amedium arch will have a mild overpronation OR a neutral pronation. If you have a medium arch, checking the wear on the shoe will help you finalize your foot mechanic. Mild overpronators will have moderate wear on theinside of the foot and slightly under the big toe area in his or her current running shoe. A runner with this foot mechanic is probably best suited to run in a STABILITY shoe that reduces the degree of pronation. Shop our great assortment of men's and women's stability running shoes.
　　
Severe Overpronation: The foot rolls inward excessively and runner pushes off from the large toes on the inside of the foot. A very small percentage of the population has this foot mechanic. Typically, a runner with a flat archwill severely overpronate. Severe overpronators will have significant wear on the inside of the foot extending from the ball all the way to the big toe on his or her current running shoe. A severe overpronator usually does best in a MOTION CONTROL shoe that will combine stability and cushioning to prevent excessive overpronation. Shop our assortment of men's and women's motion control shoes.