Running is a great form of exercise, promoting cardiovascular health, enhancing coordination, and strengthening muscles. However, it's also a high-impact sport that can take a toll on your joints, especially the knees and ankles. Athletes can help minimize this risk by investing in quality running shoes. Here are a few tips for finding the right show for you.

What Should I Consider When Buying Running Shoes?

1. Running Surface

Athletes run on various surfaces. If you run on roads, prioritize shoes with great arch support and plenty of cushioning. For trail running, traction is a priority, so look for soles that provide plenty of grip in slippery conditions. If you only run on treadmills, a road shoe will be sufficient, although the treadmill offers padding, so you won't need as much cushioning.

2. Running Distance

If you run upwards of 25 miles per week, look for a well-padded sole with shock absorption, which will reduce the impact on joints when you run. This is less critical for those running shorter distances. If you require speed—for example, because you're a sprinter—you want a lighter shoe that won't weigh you down. Sprint shoes do tend to have less shock absorption, so it's best to train with a cushioned shoe and save these specialty shoes for race day.

3. Fit

Always try on running shoes and take a lap or two in them before buying. The shoe should be snug enough that it doesn't slip off when laced up, but not tight enough to pinch your feet. You should be able to have a thumb's width of space between the end of your toes and the tip of the shoe.

4. Gait

The wear patterns on the bottom of your shoes can provide details about your gait. For example, if the insides are more worn, you are displaying signs of overpronation, meaning you carry more weight on the inside of the foot. You should look for shoes that provide added support on the medial side of the foot, which will help neutralize your gait.

For more advice on how athletes can prevent injury, trust IMUA Orthopedics, Sports & Health of Honolulu, HI. These sports medicine professionals are dedicated to helping people of all fitness levels and ages live healthy lives. Visit their website to review their services, and call (808) 521-8170 to schedule an appointment with one of their doctors.