Although there is no universally ideal running shoe, these 5 guidelines can aid in selecting a shoe that is ideal for one’s individual needs. Whether in need of a shoe that provides stability for over-pronation, traction for trail running, or comfort for one’s initial 5k or half-marathon, this guide will assist in identifying the optimal shoe for your requirements.
Tip #1: Choose a Running-Specific Shoe
Despite their similar appearance to other types of sneakers, running shoes possess unique technology that is tailored to enhance your running experience. Because your foot lands on the ground consistently with each step during running, running shoes are specifically engineered to provide cushioning that minimizes the potential for injury due to the repetitive motion, in addition to design attributes that facilitate smoother and more efficient forward movement.
Tip #2: Get the Right Fit
The most important factor to consider when choosing a running shoe is its fit, as an ill-fitting shoe can cause discomfort and even harm to the runner.
Running Shoe Fit Tips |
At the end of the day, attempt putting on shoes. To get a better fit, it’s recommended to try on shoes in the afternoon or evening because feet have tendency to swell while running or as the day goes on. |
Ensure that there is a gap of a thumb’s width in front of your toes. To ensure sufficient room for foot expansion, a gap of approximately one thumb width should be maintained between the shoe’s end and the foot’s end. This will prevent your toes from hitting the shoe’s end during downhill runs or when your feet swell. |
Please refrain from pinching or sliding. The shoe ought to fit snugly around your foot without being too tight or loose, and your foot should be properly positioned on the sole of the shoe. |
Search for the appropriate width. Certain shoes are designed to suit narrow or wide feet, and there are also some that come in narrower or wider sizes. The typical width sizes for men and women’s shoes are D and B, respectively. |
Tip #3: Choose the Right Type of Running Shoe
The design of running shoes caters to particular objectives. Depending on your preferred type of running, select appropriate running shoes.
| Everyday Running Shoe | The option with the most versatility. Capable of managing the amount of running that the majority of individuals engage in. The most long-lasting. |
| Lightweight Running Shoe | Ideal for quicker workouts or races. Everyday shoes are more durable than those being referred to. Everyday shoes usually have more cushioning compared to shoes in general. |
| Trail Running Shoe | Most suited for running on trails that are dirt and rocky. The lugs located on the underside offer an improved grip on both dirt and rocks. Usually, the upper is more resilient. |
Tip #4: Know What You’re Paying For
Typically, the more costly a pair of running shoes is, the more advanced and comfortable technology it possesses; however, purchasing the priciest shoes is not a requirement for a satisfactory jogging experience. Conversely, selecting an extremely cheap pair may indicate a lack of running-specific design, and they may not withstand the exertion that running entails.
Most runners can find a suitable pair of running shoes ranging from $100 to $250, but for optimum satisfaction, it’s recommended to pay between $110 and $150.
Tip #5: Know the Lingo
“Stack Height”
The distance between your foot and the ground is known as stack height, which can vary from minimal cushioning, like barefoot, to excessive cushioning, known as maximal. The majority of running shoes have a stack height that falls in the middle of this range.
Those who opt for shoes with less padding or a lower profile enjoy being able to feel the ground beneath them when they run, emphasizing a more authentic running sensation. Conversely, those who prefer shoes with more cushioning or a higher profile take pleasure in the luxurious running experience provided by increased impact absorption.
“Heel-Toe Offset”
The “heel-toe offset” or “heel-toe drop” refers to the varying degrees of cushioning that exist under the heel and forefoot of a running shoe.
Running shoes typically feature a thicker layer of material under the heel area to accommodate the foot’s landing pattern where the heel meets the ground first, thereby cushioning the impact. On the other hand, running shoes with a lower heel-toe offset are designed with a uniform thickness of material under the entire foot, which encourages a running style where either the middle or front part of the foot strikes the ground first.
“Pronation Control”
Most running shoes can be categorized as either neutral or stability shoes, with neutral running shoes comprising approximately 80% of the variety available. These particular models provide the widest range of options and are generally considered the best choice for the majority of runners.
Running shoes with stability technology are specifically created to address the issue of overpronation, a condition where the ankle rolls too far inward during each stride, thereby increasing the risk of injury.
Types of Running Shoes (Based on Surface Needs)
As mentioned earlier, there are numerous variables to consider when selecting the appropriate running shoes for your needs.
To assist you in choosing the appropriate shoe type, you will need to select one of two distinct categories.
To start, it’s important to consider the kind of surface you’ll be running on.
Having separate shoes for distinct activities is crucial, and only after determining the terrain should you consider aspects such as arch support and forefoot cushioning.
One by one, let’s examine each of them.
Trail Shoes
The purpose of trail running shoes is to increase grip on slippery surfaces such as mud and snow, shield feet from potential injury caused by roots and rocks, as well as provide additional force while ascending steep inclines on rough terrain.
- Outsole has thicker lugs for increased traction on dirt, looking for things not to hold on to rocks
- Generally stiffer than road shoes, providing support as the foot moves side to side
- Often has additional waterproofing, making them less breathable
- Some trail shoes have a rock plate for additional foot protection
Trail shoes encompass a wider range than cross-country shoes, as the latter incorporates features to minimize weight and are not constructed to be as durable for rocky terrain.
Road Shoes
Running shoes meant for usage on surfaces made by humans such as pavements, multi-use pathways, tracks, treadmills, and sidewalks are called road running shoes.
The road runner category is one of the most inclusive among the various types of running shoes, encompassing the majority of runners.
Road runners come in different categories, from those who jog on occasion to those who participate in 5k races and even serious marathon runners. In the same way, a variety of road running shoes are available.
To protect your joints while running on hard surfaces like asphalt, sidewalks, concrete, or pavement, running shoes are designed with high shock-absorption capabilities. The outsole is designed to be flat and smooth, ensuring even footing on the pavement.
To reduce weight, these shoes are typically designed to be lightweight and less durable. This makes them more flexible, and they dry faster thanks to their mesh upper.
Track Shoes
Although regular road shoes are suitable for track workouts, if you intend to participate in track meets, it may be more advantageous to opt for a pair of spikes or racing flats.
Optimized for short-distance running and competitions, these shoes are commonly referred to as track spikes.
The presence of plastic or metal spikes in the front half of spikes shoes provides greater traction, making them considerably firmer. You can enhance your sprinting performance by having extra support in the ball area of your feet.
Track spikes offer enhanced grip and are extremely lightweight, contributing to increased speed on the track. The type of spikes that are more suitable for sprints as opposed to longer distances such as the 1500m+ would depend on your personal preference.
In order to provide traction on tracks under any weather condition, including heavy rain, spikes are designed. The metal needle spikes, which are smaller and slightly sharper, are suitable for standard tracks, whereas cross-country spikes, being larger and heavier, are suitable for diverse terrain and stamina.
Typically weighing less than five ounces, these items are the lightest in their respective categories. They can be of great assistance in reducing the amount of effort required to get up and moving when time is of the essence.
Although suitable for cross-country or track activities, they provide insufficient padding for prolonged use.
- Soles feature a set of pins, or spikes, that grip the track
- Super, super lightweight shoes with almost no cushion for shock absorption
- Not made for high mileage
Three Most Common Types of Running Shoes (Based on Foot Type)
We need to take into account the type of feet you have and match it with the appropriate type of running shoe as the next step.
It is common for individuals to believe that there are only three categories of running footwear: neutral, stability, and motion control.
As we consider factors such as heel drop, cushioning, and the advancements of carbon fiber shoes, the previously held belief is no longer accurate.
Neutral Shoes
Neutral training shoes are the usual type of running shoes that you’ll encounter commonly while running.
These shoes are intended for runners with neutral pronation, which means your foot rolls inward naturally by no more than 15%, and your ankles and legs are properly aligned You may notice that neutral running shoes have a curved or semi-curved last.
Stability Shoes
Running shoes designed for stability aim to address overpronation in runners, which is characterized by the ankle rolling inward upon impact with the ground.
Individuals who overpronate often run using flat footed techniques or have hips that lack strength, resulting in their feet rolling inward.
Injuries such as Achilles tendonitis, Shin splints, IT band syndrome, and Runners’ knee may occur as a result of prolonged pronation.
Motion Control Shoes
Shoes that offer motion control, also known as high-stability shoes, are created to offer additional assistance to runners who weigh more than 180 pounds and have flat feet.
Designed for those who suffer from severe overpronation, these running shoes feature a sturdy arch support with a high-density foam and additional reinforcement.
