Just as your car regularly needs an oil change, athletes both young and old also need to regularly replace their running shoes to ensure peak performance. But all running shoes aren’t created equal. Your foot type, shape, length and width all help determine which running shoes will be comfortable, reduce stress on the feet and body, and help prevent injury down the road.

Regular runners should plan to replace their shoes every six months, or every 300 to 500 miles run. It’s a good idea to plan to do this at the end of summer and at the end of winter. Adults can then gear up for the popular running seasons of fall and spring, and parents in particular can make sure their child and teen athletes have the appropriate gear for the cross country season in the fall and track in the spring.

Understanding Your Feet

When you run, your foot naturally rotates inward to help absorb impact as you hit the ground. Problems occur when your foot rolls too far inward (known as overpronation), leading to shin splints or knee pain, or when your foot does not roll inward much at all (or underpronation), which can lead to stress fractures, heel and knee pain, and other injuries because the foot does not absorb impact well.

Your arch height is one of the factors contributing to this natural rotation of the foot. To determine the size of your arch, wet your foot and step on a piece of cardboard or on the sidewalk. Feet with a low arch (an almost complete imprint of the foot, with just a slight curve at the arch) tend to roll inward too much. Feet with a high arch (an imprint with a very narrow band connecting the heel to the front of the foot) are more inflexible and do not roll inward much at all. Feet with a normal arch (an imprint with a curve at the arch) rotate normally.

Trying on Shoes

When you look at shoes, check the shape of the shoe and its last, the form around which the shoe is built. For shape, look at the bottom of the shoe to check if the shoe is curved, semicurved or straight. The right shape should correspond to the imprint of your foot.

For last, check inside the shoe, under the insole. Shoes stitched down the middle likely are slip lasted, which means they are lighter weight and more flexible. Those stitched around the border are usually board lasted, which are heavier and more stable. Some shoes use a combination of slip and board lasting, which provide balance in weight and flexibility.

Follow the following guidelines to help pick the right type of shoe:

• If you have low arches and your feet tend to overpronate, select a straight, board lasted shoe, with a firm heel. A medial post, a stiff material on the inner side of the shoe, also helps control motion. These are called motion-control shoes.
• If you have high arches and your feet tend to underpronate, select a curved, slip lasted shoe that will provide needed support and cushioning. These are cushioned shoes.
• If you have normal arches and normal pronation, choose a semi-curved shoe with a combination of slip and board lasting for stability. A medial post may be an option to help prevent a tendency to overpronation. These are stability shoes.
• Have your feet measured since your shoe size can change over time, and remember that athletic shoe sizes can vary.
• Shoes should fit comfortably in the heel to reduce slippage, but toes should have plenty of room to move. Leave about a finger width (about ¼ inch) from the tip of your longest toe to the front of the shoe.
• Your feet tend to be larger at the end of the day, so plan to try on shoes in the late afternoon or evening to ensure the best fit. It’s also a good idea to wear the socks you plan to run in.
• Take your time in trying out different types of shoes, and don’t be embarrassed to take them for a quick test jog in the store.
• Employees at specialty running stores are often runners themselves and may be able to provide good advice.

If you need more help, or have pain when you run, contact a sports medicine specialist, check if your medical center offers a clinic just for runners, or visit the MCG Runner’s Clinic. With the right gear and the right advice, you’ll be able to run safely and soundly all year long.

For more information or to register for the MCG Runner’s Clinic, call 706-721-3536 or visit

MCG Health System is composed of three separate organizations -- MCG Health, Inc. and the clinical services offered by the faculty employees of the Medical College of Georgia and the members of the MCG Physicians Practice Group Foundation. The physicians of MCG Health System are community physicians, faculty employees of the Medical College of Georgia, and employees of the MCG Physicians Practice Group Foundation, not employees of MCG Health, Inc. MCG Health, Inc. is a not-for-profit corporation operating the MCG Medical Center, MCG Children’s Medical Center, the MCG Sports Medicine Center, MCG Ambulatory Care Center, the Georgia Radiation Therapy Center and related clinical facilities and services. MCG Health, Inc. was formed to support the research and education mission of the Medical College of Georgia and to build the economic growth of the CSRA, the state of Georgia and the Southeast by providing an environment for faculty employees of the Medical College of Georgia and the MCG Physicians Practice Group Foundation and community physicians to deliver the highest level of primary and specialty health care. For more information, please visit www.MCGHealth.org.