How To Choose the Best Running
Shoe For 5k Training
What is the
best running shoe for you?
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Did you know that the way
your foot lands and pushes off the ground has a huge effect on the type of running shoes you
need to wear? If you have any preconceived ideas as to which colour or design of footwear you’d
like, you should leave them at home.
Sure you’re going to have
some say as to the colour or make you buy, but ultimately your decision should be based on which
pair provides the right kind of support, comfort and fit for you.
You can expect to pay a
lot of money on buying the best running
shoe for you and generally speaking (although
not always) the more you spend, the better quality you’ll get. However they will be the biggest
expense you’ll have and so it is worth the money if you can afford it.
Here are the
factors you’ll need to consider. I’ve broken down in to summaries of each factor. To
find out the full story and how to do a clever little test yourself, go here now
– couch to 5k to get hold of ‘5k Training For
The first step to choosing
a running shoe is to find out what foot type you have. There are three types of foot make
up – a normal arch, a high arch and a flat arch.
The next consideration is
pronation which is the action of your foot during movement as the body's weight strikes at the heel
and moves through to the toes.
- Those with high
arches are often underpronators, which means the foot rolls outwards placing body weight on
to the to the outer foot instead of evenly over the whole foot.
If you’re an underpronator
or overpronator, you’ll be at a greater risk
of injuries if you don’t choose the best running shoe for you.
Running shoes are
categorised in three ways: -
These shoes are for
requiring cushioned shoes often run on their toes and have a raised arch. These running shoes
provide little stability but are softer under foot and more cushioned.
Suitable for neutral
runners, support shoes are usually best for runners with a 'regular' or neutral foot
plant. Support shoes usually combine good cushioning with lightweight support
features on the inner side of the shoe in order to limit excessive inward rolling of the
For more serious
overpronators and also for heavier runners. Serious
overpronators usually have a flatter foot as their arch collapses through the foot
strike. These shoes
are generally heavier and combine cushioning with extra support to provide essential
protection which reduces the risk of injury.
I would advise that
you buy a size bigger than you normally
wear as your feet tend to swell slightly when
running for any distances. Also take in a pair of the socks that you’ll wear when you are
training just to make sure they fit ok. Choosing your shoes later in the day will also give you
more of an accurate idea as to how they'll feel when you're running.
For a full breakdown of how to choose the best running shoe for you,
why not pick up a copy of '5K Training For Beginners.' You can find out more here – couch to 5k