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Selecting the right running shoe is essential to make your running experience more enjoyable and pain-free. The type of shoe you choose depends a lot upon whether you do recreational, regular or competitive running; indoor, road, or cross country running; as well as any physical conditions that may have. You should certainly consult with the sales staff (and possibly with a sports trainer or physician) to identify the right type of shoe for your situation. You may have to experiment with different brands and types of shoes to find ones that meet your needs. Over the years I have learned, sometimes the hard way, about the importance of running with proper footwear. Whenever I have pain in my feet, legs, or knees, I start with the basics - the shoes! How old are they? Do the shoes fit properly and have adequate cushioning, traction, and stability? This article describes my experiences with various issues caused by my running shoes. I hope this may give you insight and information to help you with problems you may have right now. Regardless, you should always consult with your physician about any continuing pain you experience as a result of running. Shoe size is the most important criteria. You need to buy shoes at least a half-size larger than your regular shoes. You should also make sure they are wide enough. Why? On landing, your foot absorbs the force of the impact by expanding in both length and width. If the shoe is too small, the impact force is not absorbed properly and instead is transmitted up the leg. When I experienced tendonitis in the left knee, the specialist I consulted explained the pain is caused by the impact of the foot being transmitted up leg to irritate the tendons in the knee. Some runners are prone to this condition. The doctor prescribed a pain reliever and a Cho-Pat strap worn just below the kneecap to moderate the force on the patellar tendon. It helped the symptoms but did not solve the real problem. I had recently purchased new shoes that were a good brand with adequate cushioning. At the time the size seemed large enough. As an experiment, I tried running in my old shoes and discovered that my new shoes were too small! On impact, my left toe (my left is the bigger foot) was pushing up against the front of the shoe. I bought shoes a half-size larger and the tendonitis went away! Another issue related to shoe size is getting the tension of the laces correct. I found that if my laces were tied too tightly I would get pains in the ankles, shins, and/or knees, especially if I laced the last eyelet at the top. It took a few tries but I eventually got the laces adjusted so that they were loose enough to run yet the shoes stayed on my feet. Shoe cushioning is the second most important criteria. Shock absorbency is provided by the sole and may also include air pockets, springs, or gel pads. If you run on indoor tracks or cross country you may be able to get away with less cush.
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