How To Choose The Right Running Shoes


Why is it important to choose the Right pair of Running shoes?

Tips for Choosing Your Running Shoes

  • Shop in the afternoon as your feet tends to swell up a little and it gets bigger when you run
  • Wear the socks that you will wear for your run while shopping for new shoes
  • Bring along your old pair of shoes so that the salesman can see where your shoe wear-out the most
  • Allow 1 thumb’s width between the longest toe and the end of the shoe
  • The toes should be able to move around the toe box
  • Ensure adequate width in the widest part of the foot
  • Snug fit for the heel counter
  • Shoe should not slide
  • Shoes should feel good the day you buy them - so do not rely on break-in period

When to Change Shoes?

  • The midsole usually wears out faster than the outsole
  • The midsole is also the most important part of the shoe for cushioning and stability
  • Look for creases in the midsole
  • Running shoes can usually last 1000km

Parts of a Runner's Shoe

  • The Outsole
  • The Midsole
  • The Upper
  • The Heel Counter
  • The Post

The Outsole

  • The undersurface of the shoe
  • Provides traction
  • Resists wear from running

The Midsole

  • Considered the most important part
  • Sits between the outsole and the upper
  • Provides cushion
  • Provides stability
  • Made of ethylene vinyl acetate EVA or polyurethane PU or combination of the two

The Upper

  • Refers to the lace portion of the shoe that wraps over the dorsum of the foot
  • Made of leather or other synthetic material
  • Usually light and allows diffusion of heat
  • Padded at the back to prevent friction on the Achilles tendon

The Post

  • Refers to the firmer portion along the inner part of the midsole
  • Provides stability along the inner sole

The Heel Counter

  • Firm portion of the shoe that surrounds the heel
  • Controls motion in the rear-foot

The Foot During Running

  • Outside of heel strikes ground first
    • Called supination
  • The foot then rolls inwards and flattens out along the longitudinal arch
    • Called pronation
  • The foot then rolls on the ball
    • Called supination
  • Injuries occur due to excessive pronation (rolling in) or excessive supination (rolling out)

The information in this presentation does not constitute professional medical advice. If professional medical advice is required, the services of a competent medical professional should be sought. Neither HC Chang Orthopaedic Surgery Pte Ltd nor any director or employee of HC Chang Orthopaedic Surgery Pte Ltd shall be liable for any damage or loss of any kind on any ground whatsoever suffered as a result of any use of or other reliance on this presentation.