What are good running shoes for a female with poor arches and achy shins? I am currently wearing Nike Air Pegasus with an insole, which has helped my arch problem but not my shins. Any suggestions?
No two feet are alike – including your own. That makes it difficult to recommend shoes. What feels great on one person may feel terrible on the next. Your best bet is to go to a specialty running shop that has knowledgeable salespeople who are preferably runners themselves – and bring your old running shoes with you.
So how do you know if you’re getting such expertise? The salesperson should at least ask the following questions:
- How much do you run?
- What type of surface are you running on?
- Are you having any problems currently?
She should also look at your old shoes to see how they’re wearing. Then, when you’re trying on a new pair, take them out for a jog around the block to see how they really feel.
Just as important as getting the right shoes: replacing your shoes every 400 to 500 miles. So if you’re running 15 miles a week, you’ll need new sneaks every six to eight months. Don’t rely on how the shoe looks as your guide. The midsole, which provides the majority of cushioning, breaks down long before the outside does – and a worn-out midsole may set you up for more aches and pains.
If you’re still experiencing shin pain, you may need to strengthen the muscles in the fronts of your lower legs. To do that, try toe raises. Simply stand with your back to a wall, feet about shoulder width apart. Slowly raise your toes and balls of your feet off the floor so that you’re balancing on your heels. Hold for three seconds and then lower. You may need to hold onto the wall for support at first. Try to do three sets of 10, two or three days a week. Then stretch these muscles by getting on all fours. The tops of your feet should be on the floor, toes pointing back. Then sit back onto your heels; your hands can come off the floor. Hold for 10 seconds. Stretch at least once a day, particularly after you run.