Last Updated: Oct. 4, 2018
By: Taira Jordan
When looking to buy a new pair of running shoes, finding the right pair is important in preventing running-related injuries to your knees, shins and joints. Runners should replace their shoes roughly every 500 miles, which for a moderate runner who runs 5 miles three times a week, is every 8 to 10 months. Worn out running shoes do not offer the same performance and protection and pose a greater risk of injury. Running is an inexpensive sport; you just need to have a pair of running shoes that fit your specific needs. Instead of buying running shoes based on the brand name or the shoe’s look, choose shoes based on your foot shape and the terrain you will be running.
Every runner has one of three arch types on their feet: flat, high or neutral. When you run, your foot naturally pronates or flattens the arch, when it makes contact with the ground. Your foot type determines how much or little you pronate and thus the type of running shoes you need.
In addition to shopping for a running shoe based on your foot type, you should look for a shoe designed for your intended terrain.
To maximize your comfort while running, all runners should wear good running socks and ladies should wear a supportive, high-impact sports bra.
Running specific-socks have extra padding across the ball of the foot and in the toe and heel area. This additional padding adds arch support, reduces shock and protects the foot from blisters. Cotton socks are not ideal to wear while running as they retain moisture and have a tendency to cause blisters.
As running is a high-impact sport, women need a well supported sports bra. Sports bras designed for high-impact sports such as running reduce movement up to 70% for essential comfort.