Discovering the most suitable running shoes for your needs can feel overwhelming, whether you’re a novice or preparing for a competition. These shoes offer a foundation for your body to hit the ground while you exercise, contributing to avoiding wounds and increasing your overall running experience.
Here are our top five recommendations for selecting the finest running shoes:
- Plan Ahead: Looking to get into a consistent running routine? Or maybe take on your first race? No matter your goals, create a plan around the surface you want to train on and how you want your shoes to feel while you’re running.
- Get Started By Walking: Running shoes are great to walk in, and walking is often a segue for beginning runners as you feel out the way your body moves for prolonged periods of time.
- Learn How You Move: The natural alignment of your joints and the degree to which you pronate can make a big difference in how you search for shoes to support your body. Using our in-store fit process or at-home wear analysis can help you determine how much you pronate and what kind of running shoe to buy.
- Find Your Fit: A good rule of thumb to determine that you’re wearing the right size is to keep a thumb’s width of space between the end of your toes and the tip of the shoe. Your foot should feel secure from heel to toe, without any squeezing or pinching. Pay attention to the way your foot aligns over the midsole to determine if you need a wide size shoe.
- Put On Some Miles: Once you find shoes with the support you need and a comfortable fit, hit the road! The average running shoe lasts about 300 miles for regular runners.
1. Plan Ahead
Our unique fitting process, conducted by our highly trained Outfitters, allows you to obtain the ideal pair of shoes that align with your unique foot shape and gait pattern, in case you prefer an in-person fitting experience.
If you’d like to check out various websites before making a purchase, that’s alright. Before settling on your latest running shoes option, consider the following tips:
- Surface. Do you plan to run on the roads, the trails, or maybe a combination of the two? Road shoes are designed to cushion your foot against a harder surface and propel each step forward to keep you moving comfortably. Trail shoes offer similar support and cushioning, but often feature grippy lugs on the outsole and protective tech to help you handle technical terrain. Read more on the difference between road shoes and trail shoes in our article: Trail Running Shoes vs. Road Running Shoes
- Cushion. Your running shoes should feel good from the get-go. More often than not, the shoes that feel the most comfortable are the shoes that are best for you. To narrow down what shoes you want to shop for or try on, think about how much cushion you’d like to feel underfoot. Do you like the plush feeling of a cushioned shoe? Or the neutral footbed of a neutral shoe?
- Support. Be sure to consider the support your unique habitual motion path may need. If you find that you pronate or supinate, have a high or low arch, you want to find the best running shoe for your foot shape that will provide your foot the support they need.
Running on the Trail
Having the appropriate trail shoes can significantly boost your confidence during your initial trail run or any subsequent ones. Trails vary in terrain, ranging from level gravel paths to demanding mountainous landscapes. Properly fitting trail shoes offer reliable traction and protection from various weather conditions, enabling you to handle unpredictable conditions with ease, and delivering adequate cushioning necessary for executing safe and effective trail running techniques.
When you have selected suitable shoes, be ready to go on your trail run with the essential equipment and safety guidelines to make it a pleasant experience.
2. Get Started By Walking
Going for walks is an excellent means of becoming more physically active and gradually easing yourself into running. Even though certain brands produce shoes exclusively for walking, running footwear is just as beneficial for walking. The snug fit and cushioning of a running shoe offer foot support during movement, whether it’s walking or running.
3. Learn How You Move
It is crucial to understand how your body moves in order to find the best running shoes, whether you come in for a personal fitting or opt to select shoes online from the convenience of your own home.
When you begin searching for running shoes, you will come across the term “pronation.” Pronation refers to the innate inward rolling of the foot and ankle when running or walking. Your shoes may wear unevenly or not provide enough support for your foot depending on how far your foot turns inward or outward during movement.
An effective method to discover your pronation at home is to examine the soles of your heavily-used footwear. You can categorize yourself into one of three general groups depending on the wear and tear on your shoes.
The standard rolling motion of the foot normalizes at the center in cases of basic pronation.
- Wear is centralized to the ball of the foot and portions of the heel.
- Consider a neutral running shoe.
When someone overpronates, their foot experiences a rolling motion that aligns with the inner edge of the foot.
- Wear is heaviest along the inside edge of the shoe; the inner ball of the foot and inside of the heel.
- Consider a stability running shoe for added arch support or even customized orthotic inserts.
Supination involves the typical rolling movement towards the outer part of the foot.
- Wear is heaviest along the outside edge of the shoe; the outer ball of the foot and the outside of the heel.
- Consider neutral running shoes or running shoes with greater cushioning along the outsole.
Fleet Feet at your local store can assist you in determining whether you have excessive pronation or fall within the normal range.
4. Find Your Fit
The primary consideration for running shoes is that they should provide immediate comfort without the need for a breaking-in period.
Your feet must feel firm and stable without any movement at the heel, midfoot, or forefoot when you walk or run in these shoes. The top part should embrace your midfoot for support, whereas the toe compartment should allow ample room for your forefoot to move freely.
If you observe your foot protruding beyond the midsole, it is possible that you require a wider shoe size. 2E and 4E are the usual sizes for men’s wide feet, whereas size D is the norm for women’s.
An effective guideline (with a play on words involving the thumb) for ensuring proper fit is to maintain a gap the width of your thumb between your toe tips and the front of the shoe.
Gait Analysis
Determining which shoe is best for you can be aided through gait analysis, which is available for free at all Runners Need stores.
In order to initiate the gait analysis procedure with you, we will have a conversation with you regarding your present running routine, your running goals for the future, and any past injuries that could impact your running manner.
How’s gait analysis done?
Firstly, we will provide you with a neutral shoe and have you run on our treadmill for approximately 20-30 seconds. This will enable us to observe your landing technique, pinpoint the location of your landing, and identify any biomechanical misalignments in your ankles or knees.
After we complete the recording of your running, we will display a replay in frames. This will help us analyze your running technique and assess your running objectives and any previous injuries, ultimately enabling us to suggest the most suitable shoe for you.
Afterwards, we shall utilize the gait examination to guarantee that we procure the optimal running shoe for your feet. Comfort is crucial, in addition to providing support that caters to the distance you intend to cover. Based on your method of running, stability features in the shoe can aid in managing inward movement at the ankles.
At Runners Need, you can find running shoes to suit any style, ranging from minimalist racing shoes to highly supportive and cushioned ones. We cater to everyone’s needs and preferences, and offer an extensive selection of brands, including both men’s and women’s Nike trainers.
To complete the entire process, you will need to run continuously for approximately one minute and allocate approximately 15 minutes. We suggest that you reserve your place ahead of time, which can be accomplished by clicking here.
Understanding pronation;
Overpronation, underpronation and neutral pronation
When your foot hits the ground, it rolls inward in a movement known as pronation. This distributes the impact and is a normal part of how you walk or run. Identifying your pronation style is crucial to choosing appropriate athletic footwear and could prevent harm in the long run.
Three types of pronation exist.
OVERPRONATION
Overpronation is the most prevalent pronation type among runners, with about 70% of the population exhibiting this foot movement. It occurs when the foot rolls inward excessively upon landing, causing the weight to shift to the inner edge rather than the ball of the foot, which is commonly observed in runners who have flat feet or low arches.
UNDERPRONATION
Referred to as supination at times, a jarring effect and a significant transmission of shock through the lower leg occurs when the outer side of the foot makes contact with the ground at a steeper angle than usual, with minimal or no inward movement. This condition is often observed in runners with high arches.
NEUTRAL
Neutral pronation is characterized by controlled inward rolling of the foot after it lands on the outer edge, resulting in even weight distribution and shock absorption. During push off, equal pressure is exerted from the front of the foot.
How to determine your pronation type
In case you are unable to visit a Runners Need store for a gait analysis, the “Wet Foot Test” can provide you with a basic understanding of your pronation type. This is useful if you are worried about any alterations in your gait since your last assessment. However, it is important to bear in mind that it should simply be considered a reference point. To receive a comprehensive gait analysis and expert advice on the appropriate shoe for you, drop by one of our Runners Need stores located nationwide.
THE WET FOOT TEST
Just moisten the bottom of your foot and step onto a sturdy sheet of paper, a dark tile, or a paving block, and analyze the imprint that is created.
Your arch type and the type of shoe that may be suitable for you can be determined based on the visibility of the sole of your foot in the footprint.
Type of arch: Elevated arch.
This implies that underpronation may be a potential issue.
Neutral shoe is the suggested footwear.
Normal arch type.
This suggests: A gait that is neither pronated nor supinated.
Shoe suggestion: Neither too high nor too low arch support.
Type of arch: Level or short.
This means that there may be overpronation present.
Shoe preference: Stability.
Remember to remember:
- The most expensive pair isn’t necessarily the right pair for you, so don’t be tempted into thinking that a higher price always equals a better shoe.
- We usually recommended you buy trainers half a size to a size larger than your normal shoes to accommodate foot movement and swelling during running.
- Shoes that might feel comfortable to you when walking about the shop won’t necessarily feel that way when running, so make sure that you always take the shoes you intend to buy onto the treadmill for a test run.
Questions that are asked frequently.
Is gait analysis worth it?
Definitely! If you run often in ill-suited shoes and with a noticeable gait anomaly, it’s highly likely that you’ll develop more injuries in the future. A thorough analysis of your walking style only requires 15 minutes of your time and doesn’t cost a thing, so why gamble with your health?
How often should you have your gait analysed?
It is advisable to undergo gait analysis annually due to the inevitable alteration in your running form as you increase your mileage.
Once I find a trainer I like, should I stick with it?
It is common for brands to make minor adjustments and modifications to their running footwear; accordingly, a newer edition or variant of a running shoe may not be appropriate for you anymore. If you have any doubts, you can consult one of our team members.
How often should you change your running shoes?
Replacing your running shoes every 300-500 miles is recommended, taking into consideration your weight and the terrain of your running track. If you run three miles thrice a week, you would approximately need to purchase new running shoes every 10 to 12 months.
The “kitchen bench” technique is a reliable test. Simply put the shoe on a counter and try to rock it with one finger on the heel or observe the midsole for compression. If either of these occur, it is a clear indication that it’s time to replace the shoes. Additionally, if the sole shows excessive wear in one spot more than others, it’s time for new shoes.
