Selecting running shoes is more complex than picking a T-shirt; it requires a deep understanding of your individual needs to find the perfect fit that can enhance your performance and prevent injuries.
Choosing the right running shoes can significantly enhance your running experience and prevent potential injuries. However, with a plethora of brands and models available, finding the perfect pair that aligns with your physical requirements and running style can be challenging, but it’s certainly achievable.
Gaining a comprehensive understanding of the key factors to consider when purchasing running shoes can guide you towards finding the pair that fits you best.
To assist you in navigating the complexities of buying running shoes, we’ve compiled nine essential guidelines. These will help you make an informed decision and choose the shoes that best meet your needs:
Table of Contents
1. Your Ideal Running Shoes May Not Be the Same as Your Friend’s
Selecting running shoes is a highly personalized process, unlike purchasing universally agreed-upon high-quality appliances like washing machines. It’s not uncommon to find runners who swear by a specific model from a popular brand, while others may find the same model uncomfortable.
Running shoes are tailored to individual needs, and it’s crucial to remember that a pair that fits your friend perfectly and looks great might not necessarily be the right fit for you.
Instead of opting for a pair simply because your friend or social media influencers endorse them, it’s more beneficial to determine if those shoes meet your specific requirements. Remember, the best running shoes for you are the ones that cater to your unique running style and comfort.
2. Choosing Between Road and Trail Running Shoes
When it comes to buying running shoes, one of the first questions you’ll often encounter is, “Will you be running on the road or trail?”. While seasoned runners may have a clear answer, beginners or amateur runners might find this choice more challenging.
Consider the environment you live in and the routes that appeal to you. If your running journey is primarily on city streets, road shoes would be your go-to choice. These shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities.
However, if you’re venturing onto rough terrains with stones, roots, dunes, or any variable surface that demands more from your ankles, road shoes may not provide the comfort or utility you need. In such cases, trail running shoes, designed for off-road routes with rocks, mud, roots or other obstacles, would be the ideal choice.
For avid runners, having two pairs of running shoes – one for the road and one for the trail – can be beneficial.
But if you’re interested in both surfaces and prefer not to buy two pairs, trail shoes can be a versatile choice. They can also serve you well on the road, provided you’re not aiming to run a marathon or race for a personal record.
3. Identifying the Purpose of Your Running Shoes
Choosing the right running shoe greatly depends on the type of running you plan to do. Here are some key considerations based on different running activities:
- Distance Running: If your goal is to cover long distances, opt for shoes that offer substantial cushioning and support. This helps absorb impact, protecting your feet and joints during your run. Shoes designed for distance running are typically more durable and slightly heavier than other types.
- Speed Training: For speed or interval training, a lightweight shoe that promotes quick, agile movements would be ideal. These shoes might have less cushioning but are generally more responsive, aiding in swift movements.
- Trail Running: If your running adventures take you off-road or onto trails, look for shoes with excellent traction and stability to handle uneven surfaces. Trail running shoes are usually more robust and come with features like toe guards and waterproof materials for added protection.
- Daily Training: For everyday running, a versatile shoe that provides a balance of cushioning, stability, and durability would be a good choice.
Remember, there’s no one-size-fits-all when it comes to running shoes. The best pair for you depends on your individual needs, running style, and the type of running you engage in. So prioritize comfort and fit when choosing a running shoe, and don’t hesitate to try out different models to find the perfect match.
4. Understanding Your Foot Type: Neutral, Support, or Motion Control
While most running shoes on the market are categorized as Neutral Models, suitable for runners with no specific foot issues, it’s important to note that many runners may require different types of shoes.
So, how do you determine which model type you need? Here are some steps:
- Examine Your Old Shoes: Look at the wear pattern on your old running shoes. This can give you clues about your foot type and gait.
- Conduct a Video Test: Ask someone to record a video of you running, focusing on the movement of your legs and feet. If the angle of your ankle and foot remains the same when you step down, you have a neutral foot type.
- Identify Overpronation: If your foot collapses inwards (right foot to the left and vice versa), you have overpronation. In this case, shoes with added support are recommended. These shoes have additional support in the arch area to prevent the foot from collapsing.
- Consider Motion Control Shoes: For runners with severe overpronation or flat feet, Motion Control shoes are a suitable choice. These shoes offer extra support that aids in maintaining proper foot posture. Additionally, for runners who are overweight—a common factor contributing to overpronation—shoes with maximum support are recommended.
In summary, if your arch is normal, your previous running shoes show even wear, and you pass the video test, you likely have a neutral foot type. If you notice overpronation or your shoes show excessive wear on the inner edge, consider support shoes. If you have severe overpronation or are significantly overweight, Motion Control models may be the best fit for you.
Example of Motion Control Shoes- New Balance Women’s 1540 V3 Running Shoes
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5. Determining the Right Shoe Size for Running
When choosing running shoes, consider the following:
- Avoid the ‘Expansion’ Myth: Contrary to popular belief, running shoes do not expand over time. Your shoes should feel comfortable from the moment you first wear them.
- Size Up: Typically, your running shoes should be one size larger than your regular shoes. This ensures there’s ample space for your toes, preventing discomfort or injuries like broken nails.
- Avoid Tight Shoes: Running shoes generally don’t stretch over time. If your shoes are too tight, they could cause discomfort or even injuries.
- Consider Shoe Width: If you have wide feet, look for models specifically designed with wider widths. Conversely, avoid shoes that are too wide for your feet. You can check this by lacing up the shoes. If the eyelets of the laces are too close together and the laces are excessively long, the shoe might be too wide for you.
Leveraging Shoe Size Charts Effectively
While shoe size charts are a common tool, they can be incredibly helpful when used correctly. Here’s how to make the most of them:
- Understand the Sizing System: Shoe sizes can vary significantly between brands and even between different models from the same brand. Familiarize yourself with the specific sizing system used by the brand of the shoe you’re interested in.
- Measure Your Foot: For the most accurate size, measure your foot in the evening (when it’s at its largest) using a ruler or measuring tape. Measure the length from the heel to the tip of your longest toe.
- Consider Width: Some people may need a wider or narrower shoe size. If your feet are wider or narrower than average, look for brands that offer width options.
- Account for Running Socks: Remember to account for the thickness of your running socks, which can affect the fit of the shoe.
- Try Before You Buy: If possible, try on the shoes with the socks you plan to run in. Walk or jog around the store to ensure they feel comfortable.
Remember, the key to a comfortable run is a well-fitted shoe.
6. Understanding ‘Drop’ in Running Shoes
As a runner, whether you’re a beginner or seasoned, it’s important to understand your foot strike pattern. This refers to which part of your foot hits the ground first during your run: the heel, midfoot, or forefoot. Your foot strike pattern can guide your selection of running shoes.
Another crucial term in the world of running shoes is ‘Drop’. This refers to the height difference between the heel and the forefoot in the shoe.
Why is it Important to Know Which Part of the Foot You Land On?
If the shoe’s drop doesn’t align with your foot strike pattern, it could potentially lead to running injuries. For instance, if you land on the middle of your foot, a shoe with an above-average drop could negatively impact your training.
When it comes to specifics, running shoes with a drop between 5 and 9 millimeters are generally recommended. However, if you’re a heel striker, you might benefit from shoes with a higher drop of more than 10 millimeters. If you land on your toes, you have the flexibility to choose from a wider range of drops.
WHITIN Men’s Cross-Trainer | Barefoot & Minimalist Shoe | Zero Drop Sole | Wide Toe Box
7. Choosing Between Training and Racing Shoes
Research indicates that lightweight racing shoes can enhance performance during a race. As a result, many shoe brands today offer distinct models for training and racing.
Racing shoes are typically minimalist in design, offering less cushioning and support compared to their training counterparts. The rationale behind this is to reduce weight and increase speed.
The recommended weight of your racing shoes often depends on the distance you plan to run. The shorter the distance, the lighter the shoes should be.
Here are examples of popular shoe brands that offer separate models for training and racing:
Nike:
- Training: Air Zoom Pegasus
- Racing: Zoom Fly
Brooks:
- Training: Adrenaline
- Racing: Hyperion
As the racing distance decreases, it is advisable to opt for lighter racing shoes.
8. Comfort and Fit
While the importance of the right shoe size is already mentioned in the article, it’s crucial to further emphasize the role of comfort and fit in selecting the perfect running shoe.
A well-fitted shoe not only enhances your running experience but also helps prevent potential injuries. Here are some tips to ensure a good fit:
- Try on shoes in the afternoon: Our feet tend to swell throughout the day, and they are usually at their largest in the afternoon. Trying on shoes at this time can help you find a size that will comfortably accommodate your foot at its biggest.
- Check for enough space around the toes: There should be enough room in the toe box for your toes to move freely. A good rule of thumb is to ensure there’s about a thumb’s width of space between your longest toe and the end of the shoe.
- Ensure the heel doesn’t slip: The heel should fit snugly in the shoe without slipping. If the heel slips out easily, it could lead to blisters or instability while running.
Remember, the key to a good running shoe fits well and feels comfortable from the start. There should be no need for a ‘breaking-in’ period. If the shoe doesn’t feel right in the store, it won’t feel better on your run.
9. Tips for Buying Running Shoes Online
Purchasing running shoes online can be a convenient and time-saving option. However, it can also be challenging due to the inability to try on the shoes before buying. Here are some tips to help you make an informed decision:
- Know Your Size: Measure your foot size accurately at home. Remember, your running shoe size might be larger than your regular shoe size.
- Understand the Return Policy: Before making a purchase, understand the online store’s return policy. Ensure they allow returns or exchanges if the shoe doesn’t fit well.
- Read Customer Reviews: Customer reviews can provide insights about the fit, comfort, and durability of the shoe. Look for reviews from people who have a similar foot type and running style to yours.
- Consider Shoe Width: If you have wide or narrow feet, check if the online store offers different width options.
- Research the Shoe Model: Different models from the same brand can vary in fit and feel. Research the specific model you’re interested in to understand its features and how it might suit your needs.
- Check for Deals: Online stores often have sales and discounts. Keep an eye out for these deals to get your desired running shoes at a lower price.
➤ Summary of Guidelines for Buying Running Shoes
When buying running shoes, it’s important to remember the following key points:
- Individual Preferences: What works best for your friend may not be the best for you. Everyone has unique foot shapes, running styles, and preferences.
- Trail or Road: Consider where you’ll be running. Choose trail running shoes for off-road and uneven surfaces, and road running shoes for pavement and flat surfaces.
- Neutral or Motion Control: Understand your foot type. Choose neutral models if you have a normal arch, support models for overpronation, and motion control models for severe overpronation or flat feet.
- Size Matters: Your running shoes should be 1/2 to 1 size larger than your regular shoes to accommodate foot expansion during running and prevent discomfort or injuries.
- Understand ‘Drop’: The ‘Drop’ of a shoe should suit your running style. It refers to the height difference between the heel and the forefoot in the shoe.
- Training or Racing: Consider whether you need training shoes for regular runs or racing shoes for competitive events. Racing shoes are typically lighter but offer less support and cushioning.
Most importantly, there’s no universal “best” running shoe. The best running shoes are the ones that suit your physical requirements and running activity type.
➤ Shoe Maintenance and Replacement
Maintaining your running shoes is crucial for ensuring they provide the support and protection you need. Here are some tips for taking care of your shoes:
- Clean Your Shoes Regularly: After a run, especially on muddy or wet terrain, clean your shoes by removing any dirt or debris. Avoid washing them in a washing machine as it can damage the shoe structure and cushioning.
- Dry Your Shoes Properly: If your shoes get wet, dry them properly to prevent the growth of bacteria and fungi. Avoid placing them near a heat source as it can warp the shoes. Instead, remove the insoles and let them air dry.
- Rotate Your Shoes: If you’re a frequent runner, consider having more than one pair of running shoes. Rotating your shoes can allow them to fully recover their cushioning between runs and extend their lifespan.
Knowing when to replace your running shoes is equally important. Here are some signs that it’s time for a new pair:
- Mileage: Most running shoes last between 400 to 500 miles. However, this can vary based on the runner’s weight, running style, and the surfaces they run on.
- Wear and Tear: Visible signs of wear and tear, like worn out soles or holes in the upper, are clear indicators that you need new shoes.
- Comfort and Pain: If your shoes no longer feel comfortable or you start experiencing pain or discomfort when running, it might be time for a new pair.
Remember, running in worn-out shoes can increase the risk of injury. So, keep an eye on your shoes’ condition and replace them when needed.
➤ Buying Running Shoes – Frequently Asked Questions
Conventional wisdom suggests that running shoes should be about a size or half-size larger than your dress or casual size. This recommendation accounts for the increased blood flow and swelling during and after running, which causes the feet to expand.
It’s best to reserve your running shoes for actual running activities to maximize their lifespan, typically ranging from 300 to 500 miles. Limit wearing them for non-running activities to no more than 3 days per week, with a total mileage of up to 15 miles.
It is advisable for runners to have at least two pairs of running shoes that they frequently use and rotate between workouts. This practice helps to increase the lifespan of the shoes by spreading the mileage across different pairs.
For those who engage in both road and trail running, it is recommended to have a pair of road running shoes as well as a pair of trail running shoes.
A general guideline is to replace your running shoes every 300–400 miles, considering factors such as your running style, body weight, and the running surface. Lighter runners may stretch this to 400 miles, while heavier runners should replace shoes closer to 300 miles.
When selecting running shoes, consider the color based on the surfaces you typically run on. For concrete or asphalt surfaces, opt for shoes with black soles, as they endure wear and tear better. If you primarily run on padded tracks, treadmills, grass, or dirt trails, colored soles are a suitable choice.
Examine the bottom of your shoes for signs of wear and tear, which may indicate overpronation. Furthermore, watch for symptoms like heel or arch pain, flat feet, corns or calluses, and discomfort in the knees, hips, or back.