MONTREAL- With all this talk about getting healthy and improving your lifestyle, it is about time we discussed the proper equipment for getting outdoors and walking or running the streets. The proper equipment being nothing more than your shoes! It's all about finding the best shoe for you.

There are many factors that need to be considered when looking for new shoes (or deciding if your current shoe is appropriate) – from the activity you want to do and the frequency, your preferences for comfort, your needs (and desires) for support and stability, the environmental conditions and the materials of choice, and…if you are highly fashion-conscious you may be able to fit that criteria into your shoe-buying, but be prepared to give a little on that one – never buy an exercise shoe just for it's colour.

Before we begin, there are two basic concepts we need to review: foot typing and pronation (these go together more often than not). Foot typing is based on the arch (the mid-point of the bottom of your foot) and there are three main differences. The first are individuals with a normal arch where it can be seen from a side view that there is space between the mid-point on your foot and the floor. If your foot was wet and you made a footprint, this would look like you expect a footprint to look. The second type of foot are those with "flat" arches – meaning there is no space between the mid-foot and the ground, and a footprint looks more like a rectangle. Finally, individuals with high arches (think of a less exaggerated look than the wicked stepsister in Cinderella when her foot was too small for the glass slipper) – here individuals have more space between the floor and the mid-foot, and the arch makes more of an inverted "u" shape. A footprint would usually have two sections – a heel and a forefront (with your toes) and there would be little to no connecting section.

Pronation is the act of rolling inward or outward with your walking or running stride and is highly related to your foot type. Pronation is a usual motion, but can either be too excessive on an inward roll (called overpronation) or excessive rotation on the outside (called supination or underpronation). Individuals with normal arches are likely normal pronators, those with low to no arches are likely to be overpronators, and individuals with high arches tend to be underpronators. There are some easy to-it-yourself test to determine your foot type and likely pronation style:

 

Finding the right fit

1) Look at your shoes (running, walking, or the ones you wear all day at work) on a table with the heels facing towards you. Study the heels for pattern of wear. If they are fairly straight and tall, with little visible wear, you are not likely an overpronator. If the heels tilt inward, you may be an overpronator.

2) Fill a cookie sheet with some water. Place a piece of cardboard paper in front of the cookie sheet. Step into the water and with the same foot step onto the paper to create a footprint where you can see the foot type. If possible, do this while taking a step so you can have an idea of what happens to your foot during motion as well as standing more statically.

These two tests are good to get a sense of your typing and pronation, but it is best to seek the expert advice in a running or sports store to accurately assess your typing and pronation. If possible, bring in an old pair of well-worn shoes so that your expert can help you identify your needs.

After knowing your foot type and pronation ‘style', you can assess your shoe needs. There are 3 main features to consider: cushioning, stability, and comfort.

 

Cushioning

There is a range of cushioning in shoes that is made from a variety of materials and often differs based on the brand and model. You can have minimal cushioning (think almost barefoot, literally) to extensive cushioning, and your needs are somewhat dependent on your foot type, pronation, and more generally your size and comfort. Added cushioning may reduce the flexibility in the shoe, or increase the weight of the shoe, and may be most appropriate for individuals with moderate to high arches.

 

Stability

You should wear stability and/or motion-control shoes if you overpronate moderately to severely. Motion-control shoes are also good for big or heavy individuals who need support and durability. Also, stability shoes are best for normal arch and flatfoot types and mild to moderate overpronators. You should wear stability shoes if you need inside support and good underside cushioning. The stability feature of the shoe is usually displayed on the shelf (the direction the shoe is facing) and is observed as a different colour or material than the cushioning. It is also harder to the touch.

 

Comfort

There are many factors related to a shoe's comfort. First and foremost, a shoe should always be comfortable from the very beginning. You do not have to "break them in". If they hurt, they are not for you. Keep in mind that some stores hold certain models in different widths, and certain brands are known for having a wider toe box, or being more narrow, and different models alter the height of the heel collar, the cushioning and stability, and the overall shoe weight.

When thinking about comfort, you can focus on the material – is it elastic to give more for your wide foot? Is it mesh to enable breathability? The mesh might also come at a cost since it will be less water-resistant. Also, do the soles have grooves or trenches that make it easier to bend? These grooves might make for added traction in rain and wet surfaces, but may also promote small rocks etc. getting stuck in them. Another point might be the height of the heel compared to the forefront, which creates a ramp angle and gives a feeling of running downhill.

 

Other points

1) An important point to note is that if you have orthotics, you MUST wear these in a neutral shoe (not combined with a support shoe)

2) If you are flat-footed, you can can work on strengthening your arches by doing foot exercises (e.g. Lay out a towel, place your bare feet at the end and pull the towel toward you with your toes).

3) Price does not equal better! You need to have the shoe that fits for YOU.

4) You can use different techniques to tie your laces to improve comfort and stability. For example, you can use a parallel tie (straight across top of shoe) if you want more room in your shoe and feel it is too constricting with the cross-over laces. You can also use two laces to tighten and loosen the forefront versus mid-front of your shoe. Start a shorter lace at the bottom and end about half way up the shoe, and tie with a bow as usual. Do the same starting at the mid-point and ending up at the top of the shoe with another bow. You can also leave spaces with your laces (literally miss a couple of eyelets) if the top of your foot is irritated from rubbing or your arch is really high.

5) Barefoot running and minimal shoes are being discussed more and more. There are some differences in opinions about the strengths and barriers to barefoot running. The biggest barrier is the increased possibility of foot injuries since very few people have spaces to walk/run barefoot for long distances. There is also a period of getting used to walking or running without shoes – moving into this too quickly might create opportunity for more injuries. The strength of barefoot running is the increased proprioception and the natural nature of running shoeless. You might want to try walking around your house and yard barefoot before taking to the streets for some time.

6) Once again, go speak to an expert at your local sport or running store. They are trained to give you advice on your walking/running style and will be able to offer you different options that are appropriate for you.