If the Shoe Fits - Page 3
Trail shoes should fit closely in the heel and the midfoot for support on uneven surfaces. "You want that snug midfoot feel because you will blister quickly if the shoe is too loose," says Dr. Langer.
In the front of the shoe, there should be about a thumb's width of space. Width-wise your foot should lie flat without pinching along the sides. When your feet swell on longer runs, you will be glad to have the extra room.
Bring your old shoes into your local running specialty store so an expert can examine the wear pattern and watch you walk, run and discuss your injury history. To get started, consider your foot type:
Flat Feet. Runners with flat or fallen arches tend to have more flexible feet and usually overpronate. Consider a shoe with arch support and stability.
Normal Arches. Most runners fall into this category. These individuals have normal arches and overpronate slightly. Pick a neutral shoe to allow for a natural stride.
High Arches. High arches mean rigid feet. Stay away from stiff shoes. Choose a flexible shoe with good cushioning.