Wearing the wrong shoe for your foot can dampen your training performance and lead to injury. “We often purchase trainers according to the latest trends, but getting properly fitted and picking the right pair for you will do a world of benefit to your overall routine,” says Erchana Murray, running technician at RunStopShop. Here are her tips for getting a fit as perfect as Cindarella’s:
1. Get your feet measured and properly fitted.
“It doesn’t matter how colourful or expensive the trainers, if they don’t fit you properly they’ll do you more damage than good,” says Murray. But it’s not just whether you’ve got wriggle room for your toes that matters: “Running shoes need to fit all aspects of your foot: your sole, arch, heel, toe box and width.”
2. Pick the right shoe for the right activity.
“Do you need running shoes or cross-trainers? Different activities mean different shoe types. This relates to the type of movement (lateral, straight line or both). For cross-training we generally recommend a flatter shoe that has less cushion, this reduces the amount of movement in the ankle and knee joints. If you’re running trails with a rocky or rough surface, a trail shoes is vital.”
3. Find out your foot type.
“Do you wear your shoes on the outer edge, inner edge or evenly? Your last pair of shoes can often tell a fitting specialist a couple of things about your foot type and whether you’ve been wearing the right shoe for you. So always try to take your old runners with you, or at least a few photos of them to help out when getting fitted for your new pair. They’ll help determine if you’re a supinator (outer edge worn), a pronator (inner edge worn) or a neutral (evenly worn).
4. Go back to the same shoe.
If the shoe fits, wear it. Monitor how your purchase goes: “If any tears, holes or blisters appear, this is often due to an incorrect fitting,” says Murray. “When you do find the shoe that’s perfect for you, stick with it.” When they get old, seek out the same shoe – even buy a couple of pairs at the same time.
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