How to Choose Running Shoes - REI

HOW TO CHOOSE RUNNING SHOES KNOW YOUR RUNNING SHOES ROAD RUNNING SHOES: FOR PAVEMENT AND SURFACES WITH ONLY SLIGHT IRREGULARITIES LIGHT AND FLEXIBLE CUSHIONS OR STABILIZES FEET TRAIL RUNNING SHOES: FOR OFF-ROAD ROUTES ENHANCED WITH AGGRESSIVE OUTSOLES FOR SOLID TRACTION FORTIFIED TO OFFER STABILITY, SUPPORT AND UNDERFOOT PROTECTION 2. KNOW YOUR FEET KNOW YOUR ANKLES KNOW YOUR ARCHES THE HEIGHT OF YOUR ARCH CAN AFFECT THE DIRECTION YOUR ANKLES ROLL (PRONATION) PRONATION AFFECTS THE SIDEWAYS MOTION OF YOUR FOOT AS IT PROPELS THE FOOT FORWARD ROLL IN (OVER PRONATE) ROLL OUT (UNDER PRONATE) Choose shoes with cushioning and flexibility Choose shoes with HIGH ARC DE TRIOMPHE you are in France motion control and extra FLAT your ankles probably underpronate stability your ankles probably overpronate 3. KNOW YOUR ENVIRONMENT RUNNING SURFACE WHAT DRIVES YOU? LIKE TIRES, OUTSOLES ARE DESIGNED TO ACCOMMODATE CERTAIN SURFACES KEEP TRACK OF YOUR SPEED AND DISTANCE TO DETERMINE THE LIFESPAN OF YOUR RUNNING SHOES I RUN ON: ROADS Choose shoes that are light, flexible and cushion my feet THE REASON I RUN IS: a. For fitness, fun or exercise - shoes get minimal usage b. Increased speed - shoes get extra wear tear c. Improved endurance - shoes need to be comfortable for the long haul d. Triathlon/marathon training - shoes TRAILS Choose shoes that offer stability and traction with sturdy outsoles need to be versatile e. To escape from bears - shoes need optional nitrous switch IS IT TIME FOR NEW RUNNING SHOES? 4000 An average running shoe lasts between 300 and 500 miles, or 3 to 4 months. KNOW YOUR LACES DID YOU KNOW? LACING TECHNIQUES THAT PLASTIC THINGY ON THE END OF YOUR SHOELACE IS AN "AGLET." HAMMER TOES HEEL SLIPPING HIGH ARCHES CATS CRADLE Lifts up toe box to help keep toes from curling down. The world record Cat's Locks heel into place to reduce blisters caused by excess heel movement. Removes pressure points on sensitive nerves on the top of the foot. Cradles is 21,200 in 21 hours. 5. KNOW YOUR SHOES TIPS FOR TRYING ON RUNNING SHOES A thumbnail's length of space in the toe box allows room for normal swelling and running downhill Try on shoes at the end of the day, when your feet are at their largest Use orthotics? Bring them when trying on running shoes Get improved cushioning and stability with custom insoles, like Superfeet or Spenco® 61 KNOW THE NUMBERS FAST FACTS FUN FACTS 100-METER WORLD RECORD HUMAN FOOT & ANKLE: 9.58s 26 33 100+ MUSCLES, LIGAMENTS & TENDONS BONES JOINTS 50,000 METERS WALKING WORLD RECORD 3:35:27.2 10K 100K STEPS A DAY MILES PER LIFETIME (=4X THE CIRCUMFERENCE OF THE EARTH!) FASTEST LAND ANIMAL CHEETAH 70-75MPH 250,000 1O: IN BY THE WAY, A CHEETAH CAN ACCELERATE FASTER THAN A FERRARI TESTAROSSA (0 - 60 IN 3 SECONDS). FOOT SWEAT GLANDS PRODUCE 1/2 PINT SWEAT PER DAY AVERAGE LENGTH OF A MAN'S FOOT SOURCES WIKIPEDIA: http://en.wikipedia.org/wiki/Cat%27s_cradle REI EXPERT ADVICE: http://www.rei.com/expertadvice/learn/running+shoes.html http://en.wikipedia.org/wiki/Cheetah PROFOOT.CO.UK: http://www.profoot.co.uk/footfacts.htm Shop all running shoes at http://www.rei.com/features/running-shop