As you (most likely) already know, running is a great way to keep fit and can be a lot of fun, too. It is very important to make sure you have the correct equipment before you start and one of the most important investments is a good pair of running shoes. They can improve your running gait and prevent injuries. There are thousands of different running shoes to choose from and most of the big sports manufacturers invest money into the science and technology of running shoes.
Running Shoe Components

A running shoe comprises an outsole, a midsole, an upper, a heel counter and a post or footbridge. Apart from that, running shoes vary enormously in design and color. A running shoe has to be flexible and durable, control motion and absorb shock. It is best to buy your shoes from a specialist running shop, or at least a sports shop, so you can get good advice from the sales staff. Try on shoes in the afternoon, when your feet are slightly larger.

Each person has slightly different feet, so a great shoe for someone else might not necessarily be the best one for you. The shape of your feet, your weight, any foot problems, your running style and running surfaces (tarmac, sand, treadmill etc) and various other factors can affect which running shoe is going to suit you and your lifestyle the best.

Types of Running Shoes

You can divide your feet into one of three basic types – normal, flat or high arched. Have a look at your wet footprint on the bathmat when you get out of the bath. If you see a full imprint, this means you are flat footed. If there is an arch cutaway, your foot is normal. If there is a very narrow band or no band between the front and back of the foot, you have high arches. Foot type affects which sort of running shoes will be better for you. The normal foot tends to be the most biomechanically efficient and you will need shoes with moderate motion control. If you have high arches, avoid stability or motion control shoes, as these will limit foot mobility. If your feet are flat, high stability or motion control shoes with firm midsoles will reduce the amount your foot naturally rolls in and be more comfortable and better for you. Avoid highly curved or cushioned shoes if your feet are flat, as they will restrict stability.

When trying on running shoes, make sure they feel good as soon as you put them on. The average pair of running shoes should be able to run 1000 km so comfort is a must!

Runners get benefits from many different areas, the first is cardiovascular, the second is they are getting aerobic exercise and third is they are increasing endurance. A good pair of running shoes can be an important investment that can vary in style and function. When deciding to buy shoes makes sure you are purchasing the shoes for the right activity. Running shoes are manufactured for specific activity. When shopping for running shoes you should not look at the fancy designs but the functionality and durability of the shoe. The best women’s running shoes are designed to give the feet control, stability and cushioning. Finding the perfect pair of running shoes is part science and part art, with a healthy dose of research thrown in. There are many different running shoes today; there are those that can be used on grass, mountain trails and on tar. The majorities of running shoes are development and produced so the shoes can be used on sidewalks or road surfaces because this is where many of the runners run today.

The shoe should have about a thumbs’ width of space more than the full size of the feet. The middle foot area should have a secure and comfortable resting place beneath it. Also, be sure to try on both shoes. On many people one foot is usually bigger than the other foot. Inside the shoe is a stiffened cup encasing the toes known as the box, or block? The place over the toe is called the vamp, the opening near the toes is called the throat of the shoe.
Shoes that are well made have the ability to provide a rubber sole that can give good traction while an athlete is in motion, this will reduce the chance of getting injured. Shoes with motion control are especially recommended for athletes’ with flat feet or over pronator. Give serious consideration to buying a motion control running shoe if you wear orthotics or have flat feet. A shoe with motion control is a good stable shoe to choose.

Just like many of the advanced technologies like ipods, cell phones the running shoe has technically evolved in the marketplace. Running shoes are very important for the runner, it helps with balance and the runner needs a great shoe to absorb the shock to the leg and the shoe needs to be strong to handle the impact when the runner is running. Running shoes are designed for sporting activities. Runners benefit from the combination of cardiovascular and aerobic activity. Buying a good pair of running shoes is very important, in general running shoes should be replaced every 3-4 months, the new running shoes come in many different styles. At the top of this list was clearly a high-quality pair of running shoes. The key components of a perfect pair of running shoes are cushioning, stability and durability. Most of the common injuries when shoes are not fit properly are pains in the knee, arch pain which is under your foot and a sharp pain the heel.

What to look for in a running shoe

Every runner is unique – we each have different needs, with different feet, different training programs and different budgets. It only makes sense that the best running shoe for you is one that is designed specifically to suit your needs and considers the shape of your foot, your biomechanics and the amount of running you do.

To start with, runners should always choose a shoe designed specifically for running. Running shoes are superior to their cross training or tennis cousins in that they are designed to support the shock of 2.5 times your body weight that is created by the impact each time your foot strikes the ground and is repeated thousands of times throughout the course of your run.

The running shoe also has specific advantages over non-specific running shoes with superior cushioning, appropriate flexibility, stability and motion control and traction for roads and tracks.

You can significantly reduce injury and improve your performance with the selection of the appropriate running shoe. The first step in this process is to assess the shape and movement of your foot. The shape of your foot can generally be divided into three categories: high, low and neutral arches. People with a low arch that almost touches the floor tend to have stability issues like over pronation and their feet tend to roll in, these people need stable shoes. High arched people usually have the opposite problem and roll out or supinate and in this instance it’s important to choose a shoe with midsole protection. People with neutral feet tend to be somewhere in the middle and are easier to fit.

Now that you’ve assessed the shape and movement of your foot, you also need to assess your weight, keeping in mind that your feet absorb 2.5 times your body weight with each step. Heavier people really need to invest in a little more cushioning protection.

If you’re a beginner, it’s unlikely that you’ll be pounding out huge mileage, so to start with it’s not as important to invest in a highly advanced shoe. However, if you have biomechanical problems, investing in a good shoe from the beginning could save you future medical bills.

Injury prevention is a very serious issue for those who run regularly, especially those who are in training for a particular race or event. In these cases injury prevention is not only important because it helps the runner to avoid a painful injury and potentially long recovery period but it is also critical because an injury can disrupt the training schedule and result in the runner not being properly prepared for the race or event. This article will provide some basic tips for runners which will help them to prevent injuries.

Well designed equipment which also fits properly can go a long way towards injury prevention for runners. One of the most important pieces of equipment for runners is their running shoes. Running shoes should fit properly, not be overly worn and should also ideally be designed to accommodate the runner’s style of running. Additionally, running shoes should be replaced regularly to prevent injuries which may result from the running shoe being overly worn out. A good recommendation for how often to replace a pair of running shoes is every 300-500 miles. Runners should keep a detailed training log with a section for accumulated miles since the runner started wearing a new pair of running shoes. This will allow the runner to easily determine when they have reached the 300-500 mile range on a particular pair of running shoes and are likely to be in need of a new pair in the near future.

Stretching regularly can also help runners to avoid injuries. One worthwhile recommendation for stretching is to stretch during and after a run. Many novice runners make the common mistake of thinking they should stretch before their run but this is not necessarily true. Runners who stretch before they run are stretching cold muscles which are not as pliable as muscles which have been warmed up with a short jog. For example if you are planning to go for a five mile run, you might want to consider jogging an easy one half mile or a mile before you stretch to give your muscles ample time to warm up and be more receptive to stretching. It is also a good idea to stretch after you have completed your run. This will help your muscles to cool down properly and will aid in the recovery process of the muscles. This is important because the muscles can tighten considerably during the course of the run. Stretching them afterwards will help to prevent a long term shortening of the muscles.

Nutrition is another aspect that a lot people forget. Eating a diet of 60% carbohydrates 40% protein and 10% fats will help the body recover properly. Eating a lot fruits and vegetables will feed the body nutrients it needs to take the pounding day in and day out. Chocolate milk is a great recovery drink right after a run. It has the perfect 4 to 1 ratio of carbohydrates and protein that have been proven to increase the recovery rate. Soon after your run it is also important to get in a meal with a lot carbos like pasta and breads will also help with recovery and in turn prevent injuries.

The last component to help prevent injuries is to take in a lot of water throughout the day. Normally you should way yourself before you run to get your starting weight. When you are done running weigh yourself again. The weight that you lost is how much water you lost. obviously during the summer you will lose more water, but its important year round. Try to take liquids with you on a run so you do not have to bloat yourself after the run. Normally bring a water bottle or a device called a camelbak that you can put around your waist to carry your fluid. If you do not keep on top of the water issue your muscles will be more tired and more apt to be pulled or strain.