Running Shoes for Women: Finding the Right Running Shoe
| May 23, 2011 | Posted by Sarah under Running Gear Guides, Shoes |
A good, solid (or not so solid in some cases) pair of running shoes for women is the most important piece of running gear for women. The wrong shoes can cause discomfort, and worse, over time can cause serious hip, shin, or knee injuries. Purchasing a cheap pair of running shoes is the most common mistake new runners make, often causing them to quit running before they even really get started.
Now, to find the perfect shoe, all you really have to do is go to your local running store. The salespeople at these stores are experts, and will ask you just the right questions and perform the right tests to determine the perfect running shoe for you.
If you would rather purchase your running shoes online, or if you would just like to have an idea of what kind of shoe to look for before going to a running store, there are a few tests you can perform at home.
Pronation and Foot Types
Feet type falls into three categories: neutral pronation, overpronation, and underpronation (aka supination). Neutral pronators land on the outside of the heel and roll to the ball of the foot, spreading out evenly across the front. Overpronators roll inward too much, creating extra pressure on the inside of the foot. Underpronators do not roll inward at all, leaving the outside of the foot (and the foot in general) to take most of the impact.
Pronation correlates with your foot type. If you have high arches, you’re an underpronator. If you have low arches, you’re an overpronator. Normal arches have neutral pronation.
Determine your Foot Type for the Right Running Shoe
At home, you can perform two different tests to determine how your feet pronate. You can look at your old shoes to see where they are most worn, but this isn’t always easy to figure out. A more sound test is called the “wet test.”
To perform this you need a shallow pan filled with water and a paper bag or a piece of construction paper. Dip your feet in the water and shake the excess drips off. Stand on the piece of paper, relaxing your feet into their natural position. Here are three examples of what your feet may look like:
These images are self-explanatory. To better understand the test, let’s analyze a pair of real results. These are my feet:
See how my heel and toe barely connect? This means I have high arches and that I supinate (or underpronate). A foot that overpronates would reveal almost the entire foot in the wet test. A foot with neutral pronation lies somewhere in between.
The Right Running Shoe for your Foot Type
Once you figure out what type of foot you have, you can look for running shoes. Different types of running shoes correspond to the type of foot you have. The following should give you a guide based on the results of your wet test:
- For neutral foot strikers, almost any shoe will do as long as it is not specifically made for under or overpronators. For best results choose a semi-curved shoe called a stability shoe, which offers a good balance of cushion, arch-support, and durability.
- Overpronators choose a straight motion-control shoe. This will prevent your foot from rolling inward so much when you run. These shoes are firmer than others in order to keep your feet in line.
- Underpronators should choose a cushioned running shoe. These shoes have a curved shape to encourage more inward rolling and to cushion the shock of the impact. These shoes have the least amount of arch support.
The above applies if you are looking to buy a common running shoe, anyway. Know that you have alternatives when buying a running shoe in which an early investment may pay off.
Alternative Shoe Options
There is a growing population in the running world (including me) that believes that minimalist running is the best way to go. Minimalist running shoes correct gait problems that can cause injuries. They also help to strengthen your core muscles and muscles in your legs that do not come into play with padded or stability shoes.
Before you decide on a pair of shoes to buy, check out the information above to learn about this alternative method.