Running footwear should be fitted to hold the foot in the position that’s most suitable to the movement involved. Athletic shoes protect your feet from stresses encountered whilst running and give the runner more traction. The differences in design and variations in material, weight, lacing characteristics, and other factors among running shoes are meant to protect the areas of the feet that encounter the most stress.

Well-fitted running shoes need to be comfortable, well-constructed and appropriate for a given activity. A good fit will mitigate blisters and other skin irritations.

High end running shoes are a good investment for serious runners, though perhaps a less critical consideration for walkers. Don’t wear any running or other shoes beyond their useful life.

Key Considerations for Choosing Running Shoes

A running shoe is built to take impact, while a tennis shoe is made to give relatively more support, and permit sudden stops and turns. Cross-training shoes are fine for a general athletic shoe, such as for physical education classes or health club exercising, such as on stair machines and weight-lifting because they provide more lateral support and less flexibility and heavier than running shoes. If a child is involved more heavily in track running, he or she should wear shoes specifically designed for that running surface.

Coast Sport recommends sturdy, properly fitted running shoes of correct width with leather or mesh style uppers, soles that are flexible (but only at the ball of the foot), cushioning, some form of arch support, and room for your toes. Try a well-cushioned sock for reinforcement, preferably one with acrylic fiber content like ‘cool max’ so that some perspiration moisture is “wicked” away.

What if I overpronate or supinate?

Overpronation occurs if there is an exaggerated form of the foot’s natural inward roll and is a common trait that affects many runners, leaving them at risk of knee pain and injury. Overpronators need stability or motion-control shoes.

Supination (also called under-pronation) is an outward rolling of the foot resulting in insufficient impact reduction at landing. Relatively few runners supinate, but those who do need shoes with plenty of cushioning and flexibility.

When should you replace your runners?

Running shoes need to be replaced after one year, whether or not they are visibly worn, and after a certain amount of repetitive load is placed on them and wears them down. The Australian Podiatry Association advises replacing running or walking shoes after around 800km of wear, and replacing aerobic, basketball, and tennis shoes after 45 to 60 hours of wear.

Running shoes should also be replaced if they show signs of unevenness when placed on a flat surface, display noticeable creasing, and/or when the heel counter breaks down. If you notice that your footwear is wearing unevenly or the shoe just doesn’t feel right, it may be a good time to seek the professional advice of our resident Podiatrist.

Running shoe fit tips

Foot size:

Shoe lasts (which determine shoe sizes) vary by manufacturer and even from one shoe model to another. You may need a half-size or even a full size smaller or larger than you think. If you’re unsure, have your feet measured.

Try on shoes at the end of the day:

Your feet normally swell a bit during the day’s activities and will be at their largest then. This helps you avoid buying shoes that are too small.

Aim for a thumbnail’s length of extra space in the toebox:

The width should be snug but allow a bit of room for your foot to move without rubbing. Laces should be snug but not tight.

If you wear orthotics, bring them along:

They impact the fit of a shoe.

Need Expert Advice?

If you have any foot concerns please contact Coast Sport, he would be happy to assist and help you to get the most benefit from your shoes and keep your feet healthy. Contact us now at (02) 4356 2588, or book online via the button below.

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