Running Shoes - How Long Do They Last

The actual life of your shoes depends on your weight and your running style. You can see whether your shoes are past their best by looking at the compression lines along the side of the shoe, and seeing whether the mid-sole can be compressed with pressure from your thumb.

Incidentally, you should not put your running shoes in the washing machine, nor use very hot water to clean them. The hot water damages the shoe, especially the mid-sole, and leads to distortion in the shape of the shoe. For the same reason, you should avoid drying wet shoes on a very hot radiator.

You sometimes see inexperienced runners looking at the bottom of their running shoes to see if it needs replacing, for example by seeing whether it has much 'tread' left. This is a mistake: the main determinant of the longevity of a shoe is not the wear to the outer sole; it is the compression of the mid-sole, which is the spongy layer between the outer sole and your feet.

The material that is usually used to make mid-soles is light and absorbs shock well, but it gradually compacts as it is used, which reduces its shock absorbency and gradually distorts the shoe.

Today's Best Rated Running Shoes

For runners at every level, picking the right running shoe is essential for performance, safety and health; therefore, a small amount of research is recommended. There are several reputable sources for running shoe reviews; however, not even an award-winning shoe will fit every runner's foot. Instead, the best running shoes are generally designed to suit specific types of feet and runners.

The first step to choosing a running shoe is to establish what category your foot falls under. There are three primary types of feet: the normal arch, the high arch and the flat arch. The second important factor to consider is pronation, or the action of the foot during movement as the body's weight strikes at the heel and moves through to the toes. Runners with normal or neutral arches are generally normal pronators. Runners with high arches tend to be underpronators, which means the foot rolls outwards and distributes the body's weight to the outside of the foot rather than absorbing it correctly. On the other hand, runners with flat arches are usually overpronators, which means the foot rolls inwards too much.

Both underpronation and overpronation can lead to sports-related injuries and should be corrected as much as possible. The appropriate running shoe exists for each foot type, and this is where research comes into play. Like the three main foot types, running shoes can be classified accordingly: stability shoes, neutral-cushioning shoes and motion-control shoes. Shoes that fall under the stability category are a good fit for normal arches and are usually designed to discourage overpronation and give extra support. Neutral-cushioning shoes are typically recommended for runners with high arches who need additional mid-sole cushioning. Overpronators and heavier runners are directed toward motion-control shoes because they provide extra support for the arch side of the foot and are generally durable.

If you are looking for the best rated running shoes, Runner's World Magazine is one of the most respected sources for reviews. For the publication's latest Summer 2009 Running Shoe Guide, the shoe quality was evaluated based on cushioning, flexibility and responsiveness while considering its dual ability to minimize the shock of the heel strike and still permit the foot to move naturally. The Editor's Choice award was given to the Saucony Omni 8 for its comfortable support. Other featured shoes were the Mizuno Wave Nirvana 5 and the Asics Gel-Cumulus 11. The Mizuno Wave Nirvana 5 provides more stability with a stiff lining and is recommended for runners with low arches. The Asics Gel-Cumulus 11, a neutral-cushioned shoe, is praised for its well-cushioned support.

Another report issued by Consumersearch.com lists the best rated running shoes [http://www.athletex365.com/] in each of the three shoe categories. The report presents the Asics Gel-Kayano 15 as a favorite in the stability category with its Women's Adventure Magazine Editor's Choice award. In the neutral-cushioning category, the site chose the Mizuno Wave Rider 12 as a runner-up, and this shoe also received the Runner's World December 2008 Editor's Choice award. The Saucony ProGrid Stabil CS was featured under the motion-control category and earned the Runner's World Best Update award.

There are many other sources online for researching the best running shoes for women and men, and you can also find very helpful sites for purchasing all the quality running shoes, including Brooks running shoes, Asics running shoes and Mizuno running shoes.

Rachel Messina is a writer and Internet specialist with Mountain Media, an ecommerce solutions firm that works with clients such as AthleteX365.com, an online source for the best rated running shoes, asics running shoes [http://www.athletex365.com/], brooks running shoes and more.

Which Running Shoes to Buy?

Have you ever browsed through a running store looking for the right pair of shoes? It can be a daunting task, given all the options available to the consumer. Any good running store will have at least five or six brands heavily stocked. Within each brand, there may be a dozen or so choices, so how do you know which one to pick for yourself?

The easiest thing would be to have a trained salesperson help you decide which shoe is right for you. They may watch you walk, try to analyze your gait, and put you in a shoe that they think will be most appropriate for you. However, a trained salesperson may not always be available. With that in mind, there are a few things you'll want to look for in a shoe.

1. First thing's first - you'll need to know what type of shoe to get. Breaking down the various types of running shoes most generally, you'll find two basic types; shoes that are meant for cushioning and shoes that are meant for controlling the motion of your foot.

A shoe that controls the motion of your foot, or a "motion-control" shoe is usually used for someone that over-pronates, has a very flexible foot, or generally has a lot of movement in their gait. They may have a lower arch, which can be measured by stepping with a wet foot onto a piece of paper.

If you tend to put a lot of pressure on the lateral, or outside portion of your foot, you'll be more likely in need of a cushioning shoe. These shoes are meant to support the natural movement of your foot, while giving it extra padding through the stresses of running.

Within each running shoe brand, there are various levels of support and motion control-type shoes. Think of it as a sliding scale. There are several places to read reviews of particular styles of both types of shoes, available through magazines like Runner's World, and online reviews such as Motion Control Running Shoes and Cushion Running Shoes. You may also find that experienced and well-trained salespeople, where available, will have opinions regarding some styles, brands, and types of shoes.

2. Get the right size. It would amaze you to find out how many people wear the wrong size shoe, and that list likely includes yourself. If you haven't been measured in a while, have someone who knows how to measure your feet with a Brannock device do it.

With a running shoe, you may want to get a half size larger than your measured size. There are several reasons to do this.

When you run, your feet will naturally slide forward a bit in your shoes. This is completely normal, and is necessary for proper running form. If you didn't do this, your feet would stomp like Frankenstein. To accommodate for this extra bit of room, a little space in front of the toes is key.

Also, your feet may expand a bit from the blood flow to them during running. Again, this is completely normal and necessary for proper muscle function while running. To accommodate for this, you can shop for your shoes at the end of the day. By then, your feet may be swelled up a bit, and will help you find the right size more easily.

3. Take it easy at first to test out the shoes. Lots of places will have a treadmill in the store for you to try them out in the store without getting them dirty. You don't want to go out and run ten miles in brand new shoes without knowing how they feel first.

The right pair of shoes, however, should not need to be broken-in. They should be comfortable from the beginning. They should hug your foot, but not pinch or rub in any area. Pinching or rubbing may lead to abrasions or blisters.

4. Replace and rotate your shoes often. A good pair of running shoes that you bought five years ago is not usually a good pair today. The materials of the shoe break down over time, and can lead to less support, less cushioning, and an overall poorly fitting shoe. Running in wet conditions can speed up the break down process, so be sure to let your shoes dry out completely if they get wet while running outside. In general, a good rule of thumb is the 500 mile rule - that is, replace your running shoes every five hundred miles or so.

Rotating your shoes can help them last longer, too, and promote a healthy foot. Wear your running shoes for running, work shoes for work, tennis shoes for tennis, etc. Wearing your running shoes all the time to run errands will make them break down much quicker.

5. Fit is everything. A good running shoe is only good if it fits you. There is no way around this. If a review says it a great shoe, but its not comfortable on your foot, it is not a great shoe for you.

When testing out a running shoe, take it in two hands, and try to bend it in the middle. A supportive shoe should not bend in the middle, but should flex in the toe. This allows for the joints in the forefoot to flex along their normal axis of motion while running.

Keep in mind that you may need to try several shoes on before you find the right pair. Especially if you're shopping late in the day when your feet are tired, a new pair of shoes can feel good just because they are new and fresh. Try on a few different pairs at a well-stocked running store to find the right pair for you.