How to Choose the Right Running Shoe

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How you run, the kind of running you do (e.g. dirt, treadmill, pavement) and how your foot is built are all important things to think about when you’re choosing a running shoe. Dr. Jordan Metzl, sports medicine physician, gives the following tips on choosing the best running shoe:

1.Go to a running specialty store that knows about fitting runners and running shoes. If you go to a store that has all different types of sports equipment, chances are that you’re not going to get a great pair of shoes.

2.Try running first on a treadmill to watch how your foot strikes and then go out to try your running shoes for a few miles.

3.Try out different running shoes and brands that match your foot type. There’s no one size that fits all.

4. People who have shin splints or pain along the inside part of their shin do best with a motion control shoe that limits their pronation, a slight inward rolling motion the foot makes during a normal walking or running stride.

5. People with arthritis or arthritic knees tend to do better with a cushioning type of shoe that helps as well with strong muscles.

6.Don’t run in flats if you haven’t trained in them before to avoid injury.

7.Change your shoes every 300-500 miles or 3-4 months. It’s a case by case basis for everyone.

These tips previously appeared on Consult with your physician before starting an exercise regimen.

Topics: Performance
The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.


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  1. Cushioning shoes are shoes that have little to no lateral support. These shoes are good for runners who do not need this support, and have neutral feet. Generally this type of shoe will be for the runner with a high arch. Instances where this type of shoe is not right is in a case where you are a pronator or an overpronator.

  2. Wow I’ve been using my running shoe for almost a years. Seems like I’ve to change it soon as I’ve been wearing it for many times. Thanks for the tips anyway!