135 A Christian Guide to Body Stewardship, Diet and Exercise 4. Bring insoles, running socks and/or orthotics (if used) with you. Socks, inserts and/or orthotics will undoubtedly affect how shoes fit. With that in mind, be sure to bring everything you plan on wearing in the shoes with you when trying on a new pair of shoes. 5. Make sure they’re comfortable. Running shoes do not need to be broken in. Instead, they should be comfortable and provide a proper fit right out of the box. Although not included in the above recommendations, shoe width and lacing can also have a profound impact on how a pair of shoes fits and feels. In terms of shoe width, shoes that are too tight can place significant pressure on the big toe thereby leading to the development of a bunion (a bony bump that forms on the joint at the base of the big toe), especially if the individual is genetically susceptible to them. A good recommendation for ensuring adequate shoe width is to remove the factory liners and stand on them. For a shoe to fit properly, both feet should fit inside the shape and space of the liner. If not, the shoes are too narrow. Figure 6.5 provides a visual depiction of the shoe liner test. In terms of lacing, there are several different types of knots that an individual can use. For example, using the runner’s loop can help secure the heel and keep it from slipping. Similarly, using window lacing can help relieve pressure points on the top of the foot, and the reef knot can help secure the laces and keep them from coming undone. Table 6.17 depicts some of the common lacing techniques used with running shoes. Figure 6.5. Shoe Liner Test
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