The Proper Shoe Fit - 3RRC

Proper fitting shoes are important for all activities but are truly vital for any type of running or walking. If you only get one piece of gear or equipment for your fitness endeavors, make sure it is a correctly fitted pair of shoes. Shoes can positively impact many aspects of your walking or running, including, but not limited to:

  • Decreasing risk of injury
  • Reducing soreness and pain
  • Minimizing impact on the body leading to less long term damage
  • Increasing comfort
  • Improving performance
  • A more enjoyable experience

With each step, your body will adapt to the force of hitting the ground. Each person will adapt slightly differently based on their biomechanics and your shoe needs positively facilitate that adaptation. For example, many people’s ankles will adapt to the impact by rolling slightly inward or “over-pronating.” Over time, this over-pronation will not only make their stride less efficient by adding extra movement, but can also cause wear-related injuries and can pull on certain muscles, tendons, and tissues. To counteract this, over-pronaters will need to wear a “stability” shoe which is built with a more dense material on the inside of the shoe to hold the foot and ankle up in a straight or “neutral” position through the entire footstrike. The amount of stability a person will need in his or her shoe will depend upon the degree of overpronation. 

The size of your shoe can also make a significant impact on its comfort and function. A shoe that is too short or too narrow can cause blisters, bruises, numbness, nerve damage, bunions, hammer toes, and even toe nails that turn black and fall off. A shoe that is too long or too wide will not flex correctly which can result in chafing and blisters, heels slipping out of the back of the shoe, and the arch not lining up correctly with the arch in the shoe. 

However, each runner or walker has a unique stride and footstrike, so we make sure to evaluate everyone thoroughly before recommending a category of shoe. Visiting an experienced running specialty store will ensure you receive the most information and guidance to make an educated footwear decision.

The size of your shoe can also make a significant impact on its comfort and function. A shoe that is too short or too narrow can cause blisters, bruises, numbness, nerve damage, bunions, hammer toes, and even toe nails that turn black and fall off. A shoe that is too long or too wide will not flex correctly which can result in chafing and blisters, heels slipping out of the back of the shoe, and the arch not lining up correctly with the arch in the shoe. 

However, each runner or walker has a unique stride and footstrike, so we make sure to evaluate everyone thoroughly before recommending a category of shoe. Visiting an experienced running specialty store will ensure you receive the most information and guidance to make an educated footwear decision.

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