Running Shoes: Gain Without Pain

If you're one of the 6.5 million Americans that jog daily, it won't surprise you that your running shoes affect your workout. But the question is: how and to what extent? What most people don't know is that proper footwear can maximize your workout results as well as prevent long-term damage to ligaments in the ankles, feet, and knees. With so many options these days, why not pick the perfect shoe specialized for your purpose?

Different running shoes serve different purposes. Regardless of their type though, it's a good idea to buy new running shoes every four to six months if you exercise regularly. Worn-down running shoes will cause pain and injury to knee joints because of the lack of cushioning needed for each stride. The rule of thumb for replacement is when the treads are worn down to the point where the original rubber design has faded almost completely. Another good test is to put them on a flat surface and see if they wobble significantly when you nudge them. If so, they have worn unevenly, and it's time for a new pair. Keep in mind that most running shoes have a life of 350 to 550 miles.

Casual joggers, excluding cross-country runners, need running shoes that provide the cushioning and arch support needed for a jog, but also lightweight enough in design so as not to disrupt the runner's natural stride. Jogging shoes are modeled for stability in order to prevent the inward collapsing, or 'rolling,? of the foot after impact, called overpronation. The outer soles have treads specifically designed to endure wear and tear for straight-ahead motions. Yes, this means other activities that involve lateral movements, like basketball, are sure to wear down the treads in a way they weren't designed to handle.

Cross-country running shoes are specialized for runners that don't overpronate. These shoes can have spikes on the outer sole for running on grass and dirt, or can be flat with a rubber waffle outsole to increase traction on harder surfaces like concrete. They weigh less and have more flexibility (but less stability) than their jogging counterparts.

Sprinting requires an extremely flexible shoe with plastic or metal spikes on the bottom. These running shoes have thin layers of rubber at the heels, and lightweight plastic shells to hold them together. Beware, sprinting shoes worn for long distances don't provide enough cushioning for each stride's impact and can result in serious joint injuries.

All types of running shoes serve different purposes based on their design. Daily joggers need a much more cushioned shoe than, say, sprinters. Different concerns also arise for the different types of running. A cross-country runner needs to take into account the running surface when choosing the right shoe. All runners need to make sure their shoes accommodate their own bodies, especially in terms of arch support and stability. The most important things to know for making the best purchase are what you need for your feet, and what you want from your shoes.

Austin Page is an experienced free lance writer on the subject of running shoes. He is an expert regarding running and proper footwear. He is an active runner, and has an assortment of dozens of running shoes collected over the years.