Do Shoes Really Matter When Jogging?

If you've been ordering your shoes for jogging on the Internet or simply taking your friend's advice as to what they wear, you are doing yourself a disservice. The single most important piece of equipment you need for jogging is a quality pair of shoes that fits your gait. You may not consider yourself a full-fledged runner, but if you are getting out and hitting the pavement even a few times per week, the right shoes may save you from knee, hip, shin and foot pain.

  1. Gait

    • People's feet hit the ground in different manners when they run. Pronation refers to a turning in action of the foot when you hit the ground. Some pronation is normal and puts you in need of a mildly supportive shoe. Overpronators turn in excessively so the foot and ankle aren't as efficient at stabilizing the body. This type of foot plant may need a stability shoe to prevent runner's knee, bunions, shin splints, plantar fasciitis or Achilles tendinitis. Underpronators, called supinators, have feet that strike on the outside of the foot, which means the force of jogging is also not distributed efficiently. "Neutral" shoes can help underpronators reduce their risk of shin splints, plantar fasciitis and stress fractures. To determine your gait, visit a running store and have the staff watch you jog while wearing a neutral shoe. They will then make suggestions as to the proper shoe for your gait.

    Size

    • When you jog, your feet swell. Wearing shoes that are too small can be uncomfortable and jam your toes up against the front of the shoe. The result can be blackened toenails and pain. To avoid purchasing a pair of shoes that are too small, shop later in the day or go in after a jog. You may need to go up a size from what you are accustomed to wearing in dress shoes. Aim to have about a thumb's width between your toes and the end of the shoe, says former Olympic marathoner and running coach Jeff Galloway.

    Cushioning

    • A quality jogging shoe features a flexible sole, cushioning in the heel and lightness. Jogging-specific shoes are designed to support forward movement. If you wear shoes that are made for another sport, such as basketball or soccer, you will be missing some of these essential features. Cross-trainers may seem like a good compromise, and they may be fine if you only jog occasionally while focusing on other athletic activities, but they don't offer the same support as running shoes.

    Other Considerations

    • Where you do most of your jogging also influences your shoe selection. If you spend a lot of time on dirt or rocky trails, for example, you might need a trail-running shoe. Running shoes are inconsistent in sizing among models and brands; you should always try on a shoe before purchase, even if you've worn the brand before. Be prepared to purchase new shoes after you've logged 400 to 600 miles. When you start to feel aches or discomfort in your feet or joints, it may be a signal that your shoes need replacing.