Having decided what model shoe you are going to buy, make sure that the shoe fits. Here four rules apply.
1. The shoe should be fitted in the afternoon and should be slightly larger than your conventional shoes. This is because your foot swells about one half size during the day and during running. The Width of your index finger should be able to fit between the end of the longest toe (not always the big toe!) and the front end of the shoe upper.
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2. The width of the shoe must be right, and there must be sufficient height in the toe box to allow free up-and-down movement of the toes (see Exercises 6.1). Athletes with very wide or very narrow feet will need to look for manufacturers whose normal width ranges tend to be either broader or narrower than the average running shoe. The most important width fitting is over the middle (bridge) of the foot.
3. The shoe must feel good when you buy it. A shoe that feels uncomforExercises in the shop will only become even more so once on the road.
4. The heel must not slip out of the heel counter at toe-off.
Shoe Choice for Uninjured Runners
After you have been running for some time and have not experienced an injury, you become an uninjured nonnovice runner, and the choice of your second pair of shoes requires several new considerations. If you suffer an injury that may be related to your choice of running shoe, then you become an injured runner and your choice of shoe is determined by a different set of factors. These are detailed in post 14.
Uninjured runners fall into two categories: those who are at risk of injury but who are not yet running enough to become injured and those fortunate few who can do whatever they like without ever becoming injured. This latter group are experienced runners; their choices of shoes can be made entirely without recourse to any of the information contained either here or in post 14. They could probably run barefoot if they trained for it.
One way to check whether you may be injury prone is to try the “pinch test. ” The pinch test is effective because damaged tissues become tender to the touch long before they actually cause pain during or after running. A feeling of tenderness or discomfort when the Achilles tendon is pinched between the thumb and forefinger or when firm pressure is applied along the borders of the shinbone (the tibia) or the kneecap indicates trouble. If allowed to go unchecked, this symptom may lead to a debilitating injury.
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