How To Choose Your Suitable High Arch Running Shoes

Why Buy High Arch Running Shoes

choose high arch running shoes

High Arch running shoes are especially designed to provide comfort and proper fit along with cradling your feet. They have the features which help in preventing aches, pains and blisters and serves as a winning pair for all runners.

For those who run consistently will find their pair of shoes to last for about 300 to 500 miles or for three to four months. You can also determine the condition of your running shoes by pressing the midsole of the pair by your fingers. If you fell that the cushioning is weak or the area has flattened, you can take this as an indication that your hoes needs replacement. In addition to this, you can also check by holding the shoe upright and cup your palm all around the heel part and then fold the toe in a backwards position. If there is visible creasing or cracking lines on the sole, this means that you need to change your shoes.

Running Locations Matters Greatly

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Although running shoes are very important to make your performance shine out however, the location where you will be running is as important as well. Running on a treadmill has different shoe requirements than that of running on an asphalt or dirty road. Below mentioned are the categories of running shoes that are manufactured with specifications of the locations where they will be used.

Road Running Shoes

Shoes designed for running on roads have extra cushioning, are breathable and light weighted and do not give a bulky or heavy feeling when worn. They have high stack heels which help in rebound off of even and hard surfaces like concrete or pavement along with providing support to the joints and feet. Low or flat lug-patterned outsoles are useful for improving speeds. Top brands within the category include New Balance, Mizuno, Adidas and Nike.

Trail Running

Since trail running includes dirt, mud, rocks and other types of obstacles, it is very important that your shoes offers best in support, stability, and protection. The designing of the shoes is to provide sufficient cushioning on the ankle and tongue as well as a robust lug pattern to provide maximum traction as the feet descends and ascends serrated grounds. Top brands include Merrell, La Sportiva, Asics, Salomon and Pearl Izumi.

Cross Training

If you love strength training and are more towards it, then cross-trainers are considered to be the safest and secure option. The design is made to offer extra support to the ankles for facilitating forward and side movements. The sole of theses shoes are relatively thinner and athletes have more ground contact. These shoes are not helpful for longer running sessions however; it supports jaunts to up to 5,000 kms distances. Top brands of cross training shoes include Under Armour, Inov-8 and Vivobarefoot.

Field and Track Shoes

There is a huge variety of running shoes for field and track runners. The types of shoes include motion-control and stability to that of sprinter’s spike along with long and middle distance shoes. They are light weighted and flexible and are designed to provide support to the medial arch of your feet and there is very little or no cushioning in the heel. Traction of the outsole is improved by needle and rubber spikes along with improving near Usain Bolt speed. Top brands include Saucony, New Balance, Brooks and Asics.

The Way You Run Is Also Important

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Understand Your Body Posture or Gait

In activities that include your whole body like swimming, running and field sports, every person tend to create a unique way of moving and carrying their body. This special way of moving your body is called gait. The pattern of body movement is associated with your lifestyle and habits along with your stability, mobility, strength and flexibility. Runners need to closely determine their gait so as to understand which pair of shoes will best fit in their running requirements.in this way they can understand how much cushioning their feet wants because of pronation which is the inward and outward rolling of your feet after landing on the ground.

Overpronation

Those who are overpronators will have their feet roll extremely inwards after landing. This will mean that the ankle and foot will have problems to stabilize the body and even the shock absorbent feature of the feet are not quite efficient. This can also be determined by the wear patterns in the inside edge of the shoe. Stability or motion control shoes are considered to be best for such runners and top brands in this category includes Saucony, New Balance and Brook.

Underpronation/Supination

Unlike an overpronatior, the feet of an underpronator rolls extreme outwards which results in ineffective and insufficient reduction and distribution of impact. This type of landing can also be verified from the outer edge of the shoe. For such runners, shoes having a great deal of flexibility and cushioning are important and Brooks, Asics and Mizuno are the best brands in this category.

Neutral

Neutral runners have a balanced center and a normal arch. This means the runner does not roll their feet 15% in inwards position and comes into complete ground contact. The equal rolling of the feet evenly distributes the forces of impact and gives an even push-up at the forefoot. Saucony, Nike, Adidas and Under Armour are top sellers in the category.

Running shoes are very important for all types of runners and they should offer comfort and flexibility to the runner’s feet so as to improve their performance level. Varying from casual runners to that of marathon athletes, running shoes are designed to serve the varying needs of different runners. In addition to this, these shoes also serve the requirements of running locations which makes then the best choice for runners. No matter which type of a runner you are, you will definitely find a pair of shoes which matches your requirements completely. Many top brands have designed running shoes that are a perfect fit for different runners.

Effect of High Arch Shoe Selection and Risk of Injury

There are many shoe stores nowadays that recommend determining your arch height prior to buying your favorite pair of shoes. However, the question is that whether determining your arch height is the right way to select shoes?

Arch heights of people may vary from being highly flexible to immobile and high along with being almost flat. This is the major reason why arch heights are considered to be important for selecting shoes. In order to get a closer understanding about the core functioning of the flexibility, height and stiffness of your arch when at the go, we will analyze some scientific researches in this aspect. In addition to this, we will also determine the role of arch height in shoe selection and injuries during running.

Studies Related To Arch Height

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The decade of 80’s and 90’s have experienced an increasing trend in the studies related to arch heights and many academics and military doctors have started examining all possible factors that result in increased injury rates amongst the workforces. Below mentioned are some researches relative to arch height:

  • A study made in 1993 at the Calgary University explained that a higher and stiffer arch height of a runner can have a deep effect on the ankle joint as more force is transferred from the ankle joint to the knee and leg.
  • A research conducted in 1999 indicated that excessively high or low arches results in overuse foot and leg injuries in a group of 449 recruits of the naval staff.
  • There have been made other studies which suggest that people having flat feet are more likely to be at a risk of injury.

In the light of the above mentioned and other studies conducted, shoe designers have initiated to manufacture shoes which are effective in preventing injuries. It was suggested that people having lower arches need more support and people having higher arches require more cushioning so that the force transferring to the foot can be reduced.

High Arches vs. Flat Feet

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Another study conducted by David Cowan in the 1990’s assesses the consistency of arch heights. In the study, 246 military recruits were made to examine their feet by podiatrist and orthopedists and ranked the feet analysis on a scale of 1 to 5 where 1 stands for a flat foot and 5 stands for highly arched foot.

The team of doctors was of the consent in identifying flat feet however, there was some amount of disagreement relative to highly arches foot. This eventually raised the aspect of reliability of the subjective judgments of the arch height.

The team also faced various issues when the phase of testing arch-to-shoe model started. The test was conducted on the Air Force military recruits and the result presented no significant difference within the rate of injuries at the time recruits were provided the right type of shoes according to their arch height as against the standard shoe regardless of the arch height.

Although, the results obtained from the study had an influential impact however, it was also a bit confusing because the team used a similar subjective method in the classification of arch heights to be low or high. In addition to this, running is far apart from that of military training which requires investing intense efforts and running with full force.

Reliability of the Arch Ratio Test

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The arch ratio test has been developed by Dorsey Williams, Joseph Hamill and Irene McClay in 2001 and focused upon careful examination and investigation of arch stiffness. The test was designed to use objective measurements of the length and height of the foot while standing.

Unlike the subjective observation-based arch height classification, the arch ratio test designed by the team of researchers resulted to be very reliable both in repeated measurements from the same experimenter as well as from different observers.

Results of the Arch Ratio Test

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The test gathered two groups of runners. In the first group people, 10% population was included with the highest arch when measured through the test and the other group to include 10% of the population having the lowest arch height.

The researchers examined the injury histories of the people from both groups, it was resulted that the injuries between the two groups were somehow similar. The test results were that 70 people were injured in the high arched group and 64 injured in the other group however, the occurrence of the injuries where different.

The lower arched group faced more soft-tissue injuries as well as injuries on the inner part of their leg whereas, the other group faced injuries mostly on the lateral or outer part of their leg along with more bony injuries such as shin splints and stress fractures. These results indicated that the arch height and stiffness tends to cause differences within the injury location.

Speaking biomechanically, a person having a flexible arch will have a reduced flatten impact as the force is spread over a long time period and the force is also transferred from the ground to the medial point of the foot. On the other side, a higher arch is stiffer and the force is transferred on the ground immediately and directing it up towards the leg more laterally. The study was quite effective however; its scale was relatively small and needs to be confirmed in larger group of runners.

Arch Height and Its Injuries

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Arch heights have a strong impact on injuries. People having stiff and high arches tend to have more bony injuries which can occur at the other part of their ankle, foot and the leg. On the other side, people having flexible and flat arches that tend to mostly occur soft tissues injuries as well as problems on the inner part of the body.

People with low-arches have the opportunity to gain more bargain however, Achilles Injuries, soft tissue issues and muscles strains are equally disruptive problems as stress reaction or fracture. For those having lower arches need to strengthen their feet and lower legs to prevent strains and injuries whereas, people having higher arches can focus on improving muscle strength around the shin along with improving cadence.

How to Get Into Form after Running Injury?

It is really difficult for runners to get into form after having severe injury. Follow past routine of running many miles seems impossible. After an injury, it means a lot if you have covered short distance without feeling pain. In that critical time period, what is necessary is to have willpower to overcome your weaknesses slowly and gradually. Running three to four miles a day after an injury affects on injuries and make them even worst. To get back in form, one must know the pros and cons associated with running. Here are some guidelines which help in revitalizing physical fitness:

Running Fast Can Make Injuries Worse

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How to Perform Run/Walk Style

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Most of starter runners begin to use run/walk method due to the reason that they have no fitness or endurance to be able to run for lengthy durations. Here are the steps on how to perform a run/walk style.

Run/walk style is easy: After warming-up with your 5mins walk, start to run for a shortened portion and after then do some walk breaks. Starters can take turns some short runs portions with the short walks, like 1min of running and then have 7mins of walk.

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6 Nastiest Justifications to Skip Running

It is true that runners often find some reason to miss out regular running activity. Justifications are given to skip exercise session however no other reason except serious injury or illness is acceptable. Here are six most unpleasant excuses which are given by runners when they do not want to take part in an activity:

1.Being Too Much Exhausted

Being Too Much Exhausted

Fatigue is one of the great reasons when beginners or regular runners skip their activities. It is a fact that an increase in heart beat rate gives energy and make you more active. A person feels inactive and lazy when blood sugar level gets reduced. To cope with the situation, get some snack and revitalize your energy. In case, you are really tired then you must have some commitment with yourself. Let your mind agree for at least ten minutes running. As long as you are feeling better, carry on running activity. If you are feeling really tired and your position will get terrible due to running, you must consult with the doctor for blood test to check iron deficiency in body.
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A Guide on How to Choose the Best High Arch Shoes


What’s A High Arch?

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A high arch is a condition whereby an individual’s arch is elevated above the normal level which creates pressure between the toes and ankle. This condition can best be managed by best running shoes for high arches. An individual with high arch feet suffers from uncomfortable effects. These effects include: shortened foot length, ankle strains, shin splints, foot pain while running or walking and difficulty in fitting shoes.

People suffering from this condition are highly recommended to purchase the best running shoes for high arches. Before purchasing shoes for high arches you have to be certain of the type of arch you have. You can either have a normal arch, flat arch or high arch. You can either visit a podiatrist or a shoe store with a free gait analysis for diagnoses and selection of the best shoe.
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