Home guest articles Stay Fit With the Right Fit of Runners

Stay Fit With the Right Fit of Runners

written by Guest Blogger October 2, 2014

Whether you run, walk, bike, climb, jump or skip, you want to be good to your feet – they’re the only ones you’ll have your entire lifetime! So here today we have guest blogger, Silvia Marks, who helps us with how to choose the right runners for us as well as cleaning them.

If you are a frequent runner you know how important is to have the proper running shoes. They have to be comfortable and to offer stability. They also have to fit your feet perfectly. The problem with shoes is that when you are at the store, they all feel comfortable, but when you test them on the street, you soon realize they are not the best bargain ever.

Take a look at this article:

How to choose running shoes

When buying a new pair of runners, take into consideration the following factors:

Types of Runners

Before you head for the store, take your time to determine the proper type of shoes for you. There are two basic types of runners: trail runners and road runners. If you’re a road runner, you need road running shoes. They are flexible and light and can be used on hard surfaces such as pavements. They are designed to stabilize your feet while running.

Trail running shoes are made for off-road routes. They are especially good for obstacles that you may encounter off-road such as rocks, roots, holes and mutter, as their soles are solid and aggressive. These shoes are further fortified.

Size and Shape of Feet

Another thing to take into account, you need to know your shoe size. If your foot is wider or larger, you may have to use a man’s shoe even if you are a woman, and vice versa.

Take into consideration your arch shape. How do you know what your foot is like? Just take a look at your footprint as you’re getting out of the shower. There are three types of arches: normal arch, flat-footed and high arch. If your footprint is straighter and wider, then you are flat-footed. If it is curved and narrow, then you have a high arch. If it is somewhere in between those two, then you have a normal arch.


A crucial factor for choosing the proper shoes is pronation. What is pronation? This is the foot’s inward roll while running or walking. pronation
Normal or basic pronation is when your heel contacts the ground first (in the picture: see pisada normal). Normal pronators’ old running shoes will most likely be worn along the forefoot and heel. Thus such people need stability or cushioning shoes. Here the foot may roll approximately 15% inward. Normal pronation is common in people with normal arches.

When it comes to overpronation (in the picture: see pisada pronadora), the percentage is much higher than 15. With overpronation, stabilising of the body while walking or running is difficult. Just as it is with normal pronation, the heel is the first to touch the ground. However, old running shoes of overpronators will be worn along the inside of forefoot and the heel. This is why stability shoes or motion control shoes are recommended for this type of pronation. Runners with low arches (flat-footed) are likely to have overpronation.

And finally, underpronation (in the picture: see pisada supinadora) is when the roll of the foot is less than 15%. This means that there is less rolling here. Runners with high arches are more likely to have underpronation. If you look at an underpronator’s old running shoes, they will be worn along the outside edges of the sole. Which is why neutral cushioned shoes are recommended for this type of pronation.

In conclusion, types of running shoes according to type of pronation:

  • Motion control shoes: for runners with severe or moderate overpronation
  • Stability shoes: for runners with basic pronation
  • Cushioning shoes: for mild pronators

Why is it important to clean your running shoes?

The answer to this question is very simple. Because it’s healthy. Perhaps you heard about or even experienced foot or nail fungus. What usually causes fungus is moist and warm environments. When you run, your temperatures rise and your feet start sweating.

Fungi can easily thrive in your shoes if they are dirty, moist, warm and dark. That’s why it’s necessary that you sanitise them every now and then, preferably after each use. This will ensure that you prevent fungi from forming. Another reason why fungi are likely to invade your shoes and nails is because your immune system is not always capable of detecting infection, especially on toes, as they have low blood circulation. But if you’re running, you’re circulating your blood! (Another reason to get your heart-rate up!)

And finally, it is important to keep your shoes clean so they will look much better.

How to clean running shoes

Keeping your running shoes clean is very important, especially if you’re running outside. You can stumble upon all sorts of dirt while being out such as leaves, puddles, mud and grit. All this gets stuck on your shoes making them dirty, exposed to germs and bacteria, and look worn out. Cleaning your shoes is simple and easy, you just need a washing machine, old toothbrush, soap or detergent.

If you’re planning a thorough wash of your shoes, remove the laces in the first place, Shiny London suggests.They can be washed by hand with water and a dab of detergent. You can also launder them in the washing machine. The third option is to replace them with new.

As for your running shoes, you have two options. If you don’t feel like cleaning them by hand, put them in the washing machine. Many people do it, however, this may damage your shoes, so it’s better to stick to option #2. And that is: wash your shoes by hand. It takes a little effort. Before you begin, be sure to remove all the mud and dirt. Use a nail brush to carry out the task. If this isn’t working, add some soap and water and keep scrubbing. You can also use an old toothbrush.

Repeat the procedure as many times as necessary until all the dirt is gone. When you’re ready, let the shoes dry. You can stuff the inside of the running shoes with newspaper or kitchen paper. It will make drying faster. If the weather is warm, your shoes will be ready to use in approximately 12 hours or so. However, if it’s winter, it might be a good idea to use two pairs of shoes so that you always have a pair at hand while the other one is drying.

Tip: never place your running shoes near a radiator. Make sure you dry them naturally.

About the Author

Miss Marks is an owner of Top Domestic Cleaners SW17. Writing is a very important part of her life, though she can’t afford to spend too much time on it.

How do you clean your shoes? Or do you?

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