Last week we brought you tips for buying a new, well-fitting sports bra. This week we are continuing our quest to destroy all of your best excuses to get out of exercising with tips for buying the right running shoe. Sorry, but you can put off that run no longer…
1. Do the “Wet Foot” Test
This is the simplest method to determine the amount of support and type of shoe you need. Wet your soles, then step on a piece of brown paper. If the imprint shows about half your arch, your foot pronates normally to absorb shock as you run, and you can go for most types of shoes.
If there’s a full footprint, you’re flat-footed and your foot over pronates (your arch collapses inwards too much, increasing the risk of injuries) – in this case, you will need shoes that provide more reinforcement on the inner side of the shoe for added stability. If the print is mostly of the ball of your foot and heel, then you have a high arch, and your foot most likely under pronates (your arch doesn’t collapse enough, resulting in the impact of each step radiating up your leg instead) – you will need shoes that provide more cushioning under the heel and forefoot.
2. Go shopping in the evening
Ever worn shoes that feel fine in the morning but seem to get progressively tighter as the day wears on? The same problem happens with running shoes. Your feet expand as the day progresses because of the heat, so shoes that fit perfectly earlier in the day may get uncomfortable later on. It’s therefore best to do your shoe shopping towards the end of the day.
3. Allow for Space in the Shoe
If the end of the shoe is too close to your toes, you run the risk of giving yourself blisters and black toenails (from the repeated impact of the nails against the shoe). Always allow some space – approximately the width of an index finger – between your big toe and where the shoe ends. It’s best to get a friend to help you gauge the amount of space – if you do it yourself, there’s a tendency to push your foot forward when you bend over, and you may estimate the space inaccurately.
4. Try a Range before Settling on One
Never assume that you can wear the same size across different brands of shoes – each brand has its unique cutting and stitching.
The Nike store at #01-07/11 Shaw Centre (tel: 6238-0912) provides a gait analysis service, which allows staff to find the best possible shoe fit for you.
EXPERT SOURCES: Tye Lee Tze, podiatrist with The Podiatry Centre; Nike Singapore
Even MORE more running motivation!
By Tan Min Yan, Her World, August 2015