Here are 10 steps to pick a good pair.
The Malaysia Mega Sale is finally upon us again! Some of you are probably on the lookout for good running shoes at a bargain price tag. While youâre looking, you should also pay attention to more than just the price, as the fit is probably a more important aspect. Running shoes that do not suit your foot type will give you a ton of blisters and also affect your performance as a runner.
Here are the 10 steps you should take to get the perfect pair of running shoes, as advised by the industry experts:
1. Try your shoes in the evening
Your feet grow slightly larger in the evening (and also during a run), so if you try out running shoes during the day and purchase the perfectly fitted one, youâll probably be trying to exchange them for a bigger size later on (which in Malaysia, isnât possible in some shops).
2. Bring socks with you
Socks help improve comfort and support, and prevent chafing while youâre running, so youâre naturally going to be wearing socks with your new running shoes. Just so you get the best fit, bring along your favourite pair of running socks and wear them while trying on your shoes.
3. Lace up your shoes and see if it fits
Lace up your shoes but leave it untied, and try sliding your feet in and out. It should slide out smoothly (but not fall right off), and slide back in smoothly while laced up. This means your shoes are snug, but not overly tight (which will only get worse as you run).
4. Play the piano in the toebox
Like mentioned earlier, your feet expand in the evenings, and also while you run, so if you buy an already tight shoe at the store, itâll only get tighter. Find a pair where your toes have a little wiggle room in the toebox (not too much, play the piano with your toes to test it out). An easy way to check this is to see if you have a thumbâs width between your longest toe and the front wall of the shoe. Youâll thank yourself when you donât get bruises on your toes later on.
5. The soles should hold the whole of your feet
The entire width of your foot should fit on the platform of the shoe, touching the base. A good pair of running shoes shouldnât squeeze your foot at all, and the bones in your feet should be sitting on the shoe platform.
6. Know your foot type
There are three types of feet: flat (no arch), high-arched, and normal. Itâs important to know what your foot type is so you shop for the right type of running shoes. If you have flat feet, your feet roll inward when you run, so youâll need a pair of shoes that corrects that (look out for âmotion control). If your feet are high-arched, your feet roll outwards when you run, so you need a pair of shoes that cushions the shock. If your feet are normal, youâll have quite a lot of choices, just donât go for the shoes meant for other types of feet.
7. Walk or slow jog around the store
As dumb as you may feel jogging around the sports shop in the shoes youâre trying out, your wallet will thank you later on. Many of us shop for shoes but feel self-conscious about trying them on too vigorously. Later on we pay the price by having to suffer in shoes that arenât the right fit for us. Going for a slow jog or brisk walk around the shop is perfectly legal, and will help you pinpoint whether the shoes match your feet, from the toe box, the width, to the arch support. If a pair of shoes still feel comfortable after your test run, then itâs probably safe to get them.
8. Donât make do with almost-right sizes
Sometimes itâs hard to put back a pair of shoes you absolutely love just because they ran out of your size (especially if itâs on discount!). You might feel that settling for one or even half a size smaller or larger isnât a big sacrifice but it isnât healthy for your feet and will cause problems in the long run.
9. Get updated on your feet measurement
Break out the tape measure so you know exactly how wide and long your feet are. The size and shape of your feet change over time so you need to measure them occasionally to ensure youâre up to date. Also, remember that just because youâre a certain size when buying from one brand doesnât mean you fit into the same sizes from another.
10. Know that what suits your friends might not suit you
If your friends have been raving about a particular brand or type of shoe, it doesnât necessarily mean itâll be the best fit for you. Everyoneâs feet are different and require different kinds of support, so make sure you run through all the steps mentioned above before forking out the cash for a crowd-favourite.
This article is contributed by Jolene Foo of HealthWorks.my, Malaysiaâs leading health community which inspires you to make better choices for your health, fitness, and happiness. For more articles like this, head over to www.healthworks.my.