The sun is shining and the snow is finally melting, which means it’s time to get outside! All winter long you have contemplated starting a running program, but where do you start?
Besides figuring what your goals are and finding the right program for you, having proper footwear is a must. There is no one right shoe for everyone. Everybody’s feet are different and finding the shoe that fits your foot the best will help decrease injury risk.
1) Get to the store and get your feet measured. (Even though you are an 8 in one brand it may be different in another)
2) Look for shoes geared towards running. Running shoes have different cushioning to allow for repeated impact day after day decreasing over-use injury risk.
3) Proper length and width: there should be about a thumbnails width between your longest toe and end of the shoe. The shoe should have enough width to allow your foot to slightly move side to side without rubbing.
4) Look at flex and arch support. The shoe should bend and crease where your foot does, along with having good support in your arch. Having shoes that create too much arch for your foot or flex in different areas can create arch pain or plantar fasciitis.
5) Buy shoes that feel comfortable on your foot. If the store has a treadmill, ask to walk or jog for a few minutes to see how your foot feels or walk up and down an isle a few times. Your instep should not feel pressure, if it does try different lacing techniques before changing shoe styles.
Helpful Tips:
1) Shoes typically last 300-500 miles
2) Try shoes on in the evening because our feet can swell later on in the day. This will decrease the chance of buying shoes that are too small.
3) If you wear orthotics bring them with you.
Kerra Pietsch, LPTA
Physical Therapist Assistant
Andover Physical Therapy
PTC_therapy April 25th, 2018
Posted In: General
Tags: 5k, athletic footwear, running shoes
