Did you know that each time your foot strikes the ground while you run, your legs absorb massive pressure? That pressure is equal to four or five times your body weight! So if you weigh 170 pounds, that’s 680 to 850 pounds of pressure on each leg, each stride.
You can protect your legs from that pressure. Find a good shoe that absorbs that shock for you!
The Wet Test
How do you find the perfect shoe for your feet? You can head to your local shoe store for some expert help. Or you can start with the Wet Test.
- Fill a shallow pan with water and step into the pan. Shake off excess water so your foot is wet but not dripping.
- Place your wet foot gently on a piece of paper. Step off and observe the shape of your footprint.
- If you can see about half of your arch, you can wear almost any shoe. But you’ll benefit from a shoe that gives you stability, control, and supports your natural arch.
- If you can see most of your arch, you may “over pronate.” This is when your foot hits the ground and your arch collapses inward too much, raising your risk of shin splints and runner’s knee. You should choose a shoe that provides motion control. This type of shoe will give you the support you need and limit your foot from flattening too much.
- If you see almost no arch, you may “under pronate.” This means your arch doesn’t collapse enough to absorb the pounding. Too much of the pressure and force will travel up and be absorbed in your legs. That’s when your best bet is a neutral cushioned shoe, which has a soft midsole and no added stability devices.
Entice Yourself to Step More
- Once you find the kind of shoe you need, go shopping! Pick a shoe that feels good, and a style that makes you feel motivated and confident.
- Keep your shoes in your line of sight. If you constantly see them, you’re more likely to remember to use them. Leave them by your front door, your office, your couch, or even your bed!