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Running Shoes 101:

How to check for fit, feel and function:

The right fit: Choose the best fit first over the "best" technology. A poorly fitting shoe with the greatest technology will not make you a better runner, or prevent injury. Overall, shoes should be comfortable on your feet and support your feet through the full range of the running motion.

Length: Test for length by standing upright in new shoes with equal weight on both feet. Your longest toe should be no less than 1/4 inch from the end of the shoe. There should be plenty of room in the toe box. Remember to wear your normal running socks for testing fit. Hint: try shoes on in the afternoon and evening for a best fit.

The heel check: With your feet in the shoe, you should not be easily able put your thumb between your heel and the back of the shoe. If you can, your shoe may slip while running causing you to get a nasty blister on the back of your heel.

Width: The throat of your shoe should lace up evenly without the laces being too tight across the throat (where you tie the shoe at the top). You should not feel like your foot is spreading over the side of the shoe. Tie the laces all the way up – or to the next to the last eyelet. When tied snugly, do you feel the laces are constricting your foot when you flex the shoe, or when you run a normal stride? If so the shoes are too narrow. If you have a narrow foot check that the material at the base of the laces does not "bunch up".

Ankle room: Your ankle should not be pressing hard against the top side quarter of the shoe. Too much pressure here and you will get a blister on your ankle bone.

Arch support: Inside the shoe is a sock liner insert that is often removable. The sock liner typically has a pre-formed arch support. Make sure this arch support feels comfortable. Walk and preferably run around in the shoe for a while to see if this arch area feels right. Sometimes even the smallest of pressure on your arch can cause a plantar fascia injury.

Orthotics: Take out the factory sock-liner and place your orthotic in the shoe. Follow the steps above with your orthotics in the shoes to make sure you have the right fit.

Next: Cushioning technologies

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"I'm writing to say THANKS for talking me into buying a new pair of Loco Mojos at the Va Beach Runner's Expo this past weekend (March 18). Actually, you didn't need to talk me into it at all – they felt so great that I had to buy them. J My coworker, Bud Albee, and I came by your booth. Don't worry, I don't expect you to remember us since I'm sure you saw tons of people that day. I was hesitant to try out the shoes in the 8k race the following day since they were new, but I wore them anyway and I got the fastest 8k time I've ever gotten! I had previously been wearing Asics GT-2100 and had been having shin splints and I felt that those shoes did not have enough "cushion." I can feel the extra cushion in the Mojos and after the race, my shins feel pretty good. Thanks again for creating such a great company and developing great shoes!"
Sincerely, Carol Z. Virginia

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