Girls Running Shoes Guide

The decision to start a fitness campaign by committing to go running two or three times a week could be life-changing. You will lose weight and tone muscles, and you will look and feel fantastic as a result. But your hard work could easily be ruined by unnecessary injuries if you simply grab the cheapest sneakers you can find. The gear you wear will determine to a large degree how far into the future you keep up your jogging routine, and for female runners, the most important piece of kit is a pair of girls running shoes.

You will have to be prepared to ask questions at every stage when choosing your running shoes; questions demanding answers from both yourself and the sales staff you encounter in the stores, trying to sell you their wears. Here are some tips to help you when shopping for running shoes for girls.

1. There are many types of footwear for running, so you will need to decide what kind of jogging you are going to do. Think about the sorts of distances you are aiming to achieve each week. Will you be training for a marathon? Then you’ll need more than one pair of running sneakers. What kind of terrain do you intend running on? If you are going to run on cross country trails you will probably need to consider running spikes instead of flat soled running shoes. If you are going to jog in parks and on the roads, then you will require a good cushioned pair of girls running shoes.
2. It is of the utmost importance to know your foot type, because the manufacturers have produced shoes to cater for all types, and you will benefit greatly from getting the correct ones. Try doing the “wet foot test” to see if you have a neutral gait, or whether you overpronate or supinate when running. Many dedicated running stores will be able to carry out gait analysis, which involves getting you to run on a treadmill while filming your footfalls with a very high speed camera. You can then see which way your foot rolls, and get the most beneficial running shoes accordingly.
3. It may be a fairly surprising fact, but your feet expand slightly throughout the day, especially if you are standing on them a lot. When you buy running shoes, go to the store in the afternoon or evening so you don’t end up getting ones that are slightly small once your feet have expanded.
4. It is a good idea to take your old running sneakers with you to the store, or even wear them. A well-trained salesman will be able to spot problems and perhaps suggest a change to a different type of shoe, based on where certain parts of the current training shoes have wear and tear. For example, you might find that you are wearing away only the inside part of the sole treads. This may indicate that you are an overpronator who is wearing neutral running shoes. The problem will of course get worse as you wear away more and more of the tread, as that will facilitate the inward rolling of the foot. (Many people often only become aware of this once knee problems have begun to occur, and they are consulting a sports physio for help!)
5. If you know the store you go to has a treadmill for gait analysis, turn up there in jogging pants and a comfortable top, so you can try out different running shoes by actually running with them on, rather than just standing still.
6. For better levels of comfort and foot health, choose moisture wicking socks for your running rather than cotton ones. Take the socks you wear for running to the store, along with any other supporting inserts such as orthotics that you would normally use. This way, you will know if they fit properly, and still feel comfortable in the new jogging footwear you aim to buy.
7. You should be regularly visiting your running supply store for maximum benefit and injury prevention. Definitely after 500 miles, it is time for a new pair of ladies running shoes. Always keep a log of your training, and include (amongst other things) which shoes you wore, how far you ran, your time for the run, and maybe a cumulative total totted up for those shoes. You may also want to note down the date you bought your latest pair, but the important thing is how many miles you pounded out in them.
8. Measure your feet fairly regularly, and always try to get that done by the sales assistant in the store, so you can get an optimum fit; remember to get the measurement done while you are standing up for a more accurate representation of the size when running.
9. Do not allow yourself to be rushed by sales staff. Take your time and try on several pairs. Even try different sizes (esp. half sizes if available) to get the perfect shoes in both length and width.
10. Always look for quality rather than low price – think of buying running shoes as an investment in equipment designed to minimize injury. (If you were going to bungee jump, you wouldn’t look for the cheapest bungee rope available!) Once you have found a decent pair that works perfectly for you, then you might consider shopping around online for same ones again at a discount.
11. The fit of your new running shoes should be snug but not so tight that they cut off the circulation and make your feet go numb. They should not be so wide that your feet can slide slightly from side to side; that is a recipe for an attack of the blisters, a runner’s number one foe. The shoes should have plenty of padding in the midsole to absorb heel impacts when running, to protect your feet and joints.
12. As for sizes, keep on trying pairs until you find the ideal ones, which should have perhaps a thumb’s width of extra space around the big toe. This prevents your toes from rubbing and blistering, especially once you have warmed up into your stride and your feet may have expanded slightly. Do not overdo this though – a half size bigger should be fine, but no bigger, otherwise they will start to rub and chafe.
13. Try and hunt down the lightest weight girls running shoes you can find, as long as they have all the required features for your foot type, and they fit perfectly. The last thing you need when running is to carry the extra unnecessary weight of a heavy pair of clodhoppers! Heavy ones will just slow you down and lead you to fatigue.
14. Moisture wicking socks were mentioned above (Tip#6). If possible, try to buy a pair of well ventillated running sneakers to help keep your feet cool and dry. Many brands have options incorporating moisture wicking linings which will help to keep feet healthy and comfy.
15. Last but by no means least, do not buy a new pair of girls’ running shoes and expect to go straight out and run a marathon. They can take a little while to get used to and need breaking in properly. Give it a week or two of running, and stay alert for areas of your feet where thay might rub or chafe. Common places are the toes and the top of the heels. You might consider wearing a Band-Aid or slightly thicker socks for breaking in new shoes. For general chafing, use Vaseline or other gel products such as “Chafe Free” by Asics.

So that’s it! Fifteen tips to think about next time you are out looking for a new pair of girls running shoes. I hope they help you to find that perfect pair, and enjoy your next 500 miles of painless, injury-free fitness.