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More than half of the runners this year will experience an injury that will sideline them and force them to take time off from their sport. An important part of any type of physical training is using the proper equipment and, for runners, that means using the correct shoe. Physical medicine and rehabilitation (PM&R) physicians see many runners who have developed injuries — many of which could have been prevented by wearing the right type of running shoe.
While PM&R physicians don't recommend any particular brand of shoe, they do have some tips on selecting and caring for running shoes:
· Select the proper shoe for your foot type. The amount of support that a shoe gives is very important in helping prevent injuries. Generally, there are three types of feet: flexible, neutral and stiff. Shoes come in three basic types as well: motion control, cushioned/flexible and stability. Runners should make sure to match footwear to their foot type — flat, arched or in-between. Motion control shoes provide support and limit excessive motion during running or walking; they are usually helpful for people with flexible, often flat, feet. For high-arched or stiff feet, more cushioning than support is needed. Stability shoes provide support with some motion control, but they are flexible enough for neutral feet. To determine your foot type and which shoe is best for you, consult a specialty running store or a PM&R physician.
· Replace your shoes often. Runners should replace their shoes every 350 to 400 miles. While the shoe may look like new on the outside, the most important part of the shoe — the midsole — will be worn out by then. Adjustments for replacements also should be made depending on the runner's weight, type of running surface, and the types of weather conditions he or she is running in. The age of the shoe is also a consideration. Shoes should be replaced approximately every six months, especially in warm climates, because the shoes will begin to deteriorate.
The wrong shoe or a poorly fit shoe can hasten or cause injury. PM&R physicians stress that running shoes should fit well and be comfortable. It is crucial that it is the right type of shoe for the runner's foot.
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