Women's Running Shoe Buying Guide

Let your feet choose

The key to finding your ideal running shoes is to figure out how your foot is shaped, as this determines the amount of support and cushioning you need. Competitive runners seek the advice of podiatrists and biomechanical specialists to fit their running shoes. If that’s beyond your means, wet your foot and then stride onto a piece of paper or cardboard. The shape that your foot makes tells you a lot about how you carry your weight when you run.

If your foot has a large band connecting the ball to the heel of your foot, you have a normal arch size. This type of footprint indicates a biometrically efficient runner who doesn’t need a lot of advanced running shoe technology.

If your foot shows a very narrow band (or no band at all) between the ball and the heel, you have a foot with a high arch, which is considered underpronated. If the outer edge of your sole bears your weight, your foot is supinated. Women’s running shoes for these foot types should offer extra cushioning, as the foot is not an effective shock absorber.

If your foot print looks like an outline of your entire foot, you have low arches. With this type of foot, a runner tends to strike on the outside of the heel and then roll inward, or overpronate. A running shoe with proper support is essential to prevent injuries to the foot and ankles over time.

Women’s Running shoe construction

The most important part of a running shoe is its midsole, which is the layer of material between the outsole (the part of a running shoe that contacts the ground) and the upper (the soft top part of a running shoe). Women’s running shoe midsoles provide support and cushioning for your feet, using lightweight ethylene and vinyl acetate foam (EVA) or Polyurethane (PU), a denser material that adds weight. Some running shoes use both materials to achieve a balance of cushioning and support.

Because EVA is less dense, it can compress over time, resulting in a loss of support. If you like the light weight and feel of EVA running shoes, look for compression-molded EVA that is better at resisting compression. Denser PU midsoles provide more support and last longer, but they are far less flexible than running shoes with EVA midsoles.

Heels are another key running shoe component. Women’s running shoe heels are either made with heavy, durable carbon rubber or more lightweight blown rubber. The part of the upper that wraps around your foot is known as the heel counter. It should fit snugly to prevent your foot from sliding around and to offer the correct level of support. If you have an overpronate foot, look for a heel counter that provides extra stability.

Running shoe outsoles should provide traction and stability on wet or uneven surfaces. Split heels improve heel-to-toe motion by dividing a running shoe’s heel into inner and outer surfaces. Flex grooves cut across the forefoot provide flexibility for the ball of your foot to encourage a natural roll from the ball to the ankle.

Some running shoes offer contoured foot beds for greater arch support and high-density medial posts that offer firmer support for overpronate feet. Last, the inside line of the shoe, is not the least consideration when buying a running shoe; choosing a rounded or straight last depends on the shape of your foot. Women’s running shoes with straight lasts are a good choice for those with normal arches; over- and underpronated runners should choose running shoes with curved lasts.

Running shoe types

Running shoes fall into three general categories based on the amount of support provided and foot movement allowed.

Women’s Cushioned Running Shoes are the best choice for people who have feet with high arches that are supinated or underpronated. These runners require running shoes that incorporate flexibility and promote foot motion while providing a bit of stability. A semicurved or curved last fulfills both of these functions. Running shoes with EVA midsoles provide the maximum in cushioning, and with high arches, compression over the long term is less of an issue than with other types of feet. You likely don’t need any additional medial support, but you should look for running shoes with a heel that combines carbon rubber and blown rubber for the maximum combination of durability and flexibility.

Women’s Motion Control Running Shoes are the best choice if you are flat-footed or overpronated. While all running shoes incorporate stability features, motion control running shoes combine high-stability design with motion-control features that reduce pronation. Look for a straight or semicurved last for stability and maximum support. Midsoles that are constructed primarily with PU will last longer and provide better support for lengthy runs. Choose running shoes with a supportive medial post for extra stability and a heel constructed of carbon rubber for maximum durability and reduced heel motion.

Women’s Stability Running Shoes are the best choice for people who have natural feet with a normal arch size. These running shoes allow some flexibility and cushioning while still providing support. Let comfort determine whether you prefer running shoes with a straight or semicurved last. Look for a midsole constructed with a blend of EVA and PU for the ultimate combination of comfort and support. If you have a tendency to overpronate, choose running shoes with a moderate medial post for extra support but be sure it doesn’t reduce flexibility too much. Look for a heel that combines carbon rubber and blown rubber for the maximum combination of durability and flexibility.

Need to know more?

• When to Replace Running Shoes
  http://www.aapsm.org/ct0598.html
• Running Times Shoe Guide
  http://runningtimes.com/rt/articles/category/?id=355
• The Fix: A Primer for Treating Running Injuries
  http://www.coolrunning.com/engine/2/2_5/228.shtml