When you’re first starting back in the gym, it may be tempting to break out the old athletic shoes that you’ve had in the back of the closet for years. Chances are, those shoes are now the wrong size or are completely worn-out. Try to resist that urge and go buy yourself a new pair of running shoes to prevent any injuries like shin splits and plantar fasciitis.
Experts say that when searching for the right running shoe, it’s important to first know the shape of your foot. “Looking at a runner’s foot leads us to what type of shoe they should be in,” says Robert Smith, owner of Robert’s Running and Walking Shop.
The three most common foot types are flat, neutral, and high arches. Flat feet typically have fallen arches, making them susceptible to over pronation, an inward rolling motion. Experts suggest going with a higher stability shoe to help. Neutral feet have the perfect combination of a flat foot and a highly-arched foot and can go with a moderate stability shoe. Lastly, highly-arched feet have a defined arch but the foot ends up being rigid around the edges, due to supination, landing on the outside edges. It’s best to go with a cushioned shoe with midsole padding.
Once you have your correct foot type, you need to have the right shoe size. Per runnersworld.com, running shoes typically require you to go up a half size from your street shoes. This will provide more room for your foot to flex and your toes to move forward with each stride. You should be getting your feet measured before purchasing, as well as trying the hoes out on a treadmill or sidewalk.
Lastly, you want to change your shoes out after 300-500 miles. You leave yourself open to injuries once the soles have been worn thin and after that amount of time, you won’t have the same amount of support around your feet that you started with.
Consider these nuggets of information before you go pounding the pavement, after-all, you want to be fit on the inside and out.