University of Iowa Health Science Relations and
Dan Fick, MD
Associate Professor of Family Medicine
First Published: November 2000
Last Revised: September 2003
Peer Review Status: Internally Peer Reviewed

The most important athletic equipment for runners, both casual and serious, is comfortable and appropriate footwear. Knowing what to look for in a pair of running shoes can help make the selection process easier.

"A lot of injuries can be prevented with proper footwear," says Dr. Daniel Fick, associate clinical professor of family practice at the University of Iowa College of Medicine and a staff physician at the UI Hospitals and Clinics. "These days, most shoes on the market provide ample support for the individual's needs. Thus, a mid-priced shoe is just as helpful as the higher-priced varieties."

When selecting a new shoe, runners should first consider their fitness goals. Casual runners will find the support they need in almost any athletic shoe, Fick says, but endurance runners may want to consider shoes with raised heels, extra gels, and rolled toes--features that provide extra support and reduce the risk of injury. "People who actively compete may want a shoe that's lightweight for the event, but they should use a sturdier, more supportive shoe for training," Fick says. Endurance runners should also consider using two different brands of shoes alternately to decrease the chance of injury.

Before you try on running shoes at the store, Fick offers two helpful hints. First, trace each foot on a sheet of paper and compare the tracing with the shoe models provided at the store. When the shoe is placed on the paper, the pencil lines should be visible, with little room to spare in the toe area, if the shoe is moved slightly. This indicates that the shoe will comfortably fit the individual's toes. "People often purchase shoes that are too narrow for their feet, and this can cause problems," Fick says.

Second, be sure to try on both shoes. "This rule is important," Fick says, "because the shoes, like the feet, are not constructed identically. Manufacturers tend to produce the right and left shoes on different days." Fick encourages people not to be afraid to try on larger or smaller sizes. The consumer may feel different pressure points with varying brands, but consistent tightness could indicate the shoe is too small. "Last year's size eight could easily equate with this year's size nine. An increase in shoe size is often coupled with an increase in width," Fick says.

Experience will often tell runners what feels good on their feet and what doesn't. Fick says to remember that the treads of a shoe usually last longer than the padding inside. "The shoe may look sturdy, but if pain is experienced when running, it may be time to go shopping," he says. "If pain persists after a new purchase, talk to your doctor."