From the Feet Up

It may be the sneaker salesperson in me, but the first step to not getting injured when diving into running starts with the right kind of sneaker.

Brands create shoes to compete with one another, each type of shoe for a specific feel or "ride". Most major brands like Nike, New Balance, Brooks, Saucony, and Mizuno have shoes that cover these bases:

• Minimal Support (think of those crazy barefoot runner types, thin soled, light support- NOT for people with flat feet or beginners)
• Medium-Light Support (ideal for walkers, low impact exercise like the Elliptical, biking, classes or for those with little to no pronation) 
• Mid Weight support (usually a thick foam base, consisting of the same density, mostly for cushion rather than correctiveness, for strong feet with little to no pronation)
• Supportive (Foam with plastic structures, tend to be slightly heavier but often a safe bet for most, prevents the ankle from moving and supports the arch) 

• SHOPPING TIP: Look at the foam on the bottom, if it has a midsole section that is a darker/different color under the arch area, it's a supportive shoe. That dark foam is denser, protecting the arch from collapsing. 
• Different Brands use different foot models, try at least 3 brands in a fitting.

LOOK FOR: 

1. Stores that will perform "Gait Analysis"- usually trained salespeople will record your gait/ watch the way your feet react to pressure.
2. Invest in your shoes.
3. But be willing to let them go... if running often REPLACE EVERY 6 MONTHS, otherwise keep an eye on wear patterns on the bottom.
4. Your size may be different than your normal shoe size, get measured, going up a 1/2 size is common and recommended (FEET SWELL!)