This is the right place to seek advice on selecting your next or first pair of running shoes.
It can be a challenging task to select the suitable running shoes as there is an overwhelming amount of information, technology, jargon, advertising, and exaggeration related to them that could perplex even the most experienced runners.
How To Pick The Right Running Shoes?
What is the brief response to the question of ‘how to select appropriate running footwear?’
Pick the running shoes that make you feel comfortable!
It may seem easy, but there are certain aspects that require attention and certain mistakes to steer clear of before making a purchase of running shoes.
When attempting to select a running shoe, the abundance of available options can be quite daunting. The paradox of choice can manifest swiftly due to the vast array of choices.
Choosing running shoes is not a precise science, so it’s important to keep that in mind.
The crucial point to understand is that there is no shoe that is perfect for all feet and running styles.
There is no specific formula to adhere to in order to find the ideal shoe for you.
Your shoe needs will evolve as your body and running progress through a process of trial and error.
Your aim should be to locate a suitable pair of shoes that aid in accomplishing your running objectives, providing you with contentment and shielding you from harm during numerous miles.
Once you have covered a distance of approximately 500 miles (~800KM) by running, you will need to purchase new shoes and begin the search for suitable ones once again.
Defining Your Shoe Needs: Four Factors To Consider
It is crucial to consider this information when deciding on the shoe style and features, as it will aid you in communicating your preferences to the running store salesperson during your search.
To determine your running shoe requirements, there are four key inquiries you should pose to yourself.
#1: How do you intend to use your new running shoes?
Are you preparing for quick bursts of sprints or extended periods of steady runs? Alternatively, are you in need of footwear for slow, restorative runs?
Will you be using them solely once a week for the treadmill, or will you be using them daily when running on the streets en route to work?
One should take note of these crucial elements, as different kinds of runs often require specific types of running shoes.
If you are looking to go at a quick pace, high-cushioned shoes may not be the best option since their added cushioning often implies more weight. Nonetheless, they are ideal for absorbing shock and providing the necessary support for relaxed jogs or recuperative runs.
Running shoes that are suitable will feature advanced technology that can enhance your performance during a run, whether you aim to increase your speed, cover a longer distance, recover faster, or pursue other objectives.
To put it differently, having a clear understanding of your planned objectives and intended usage will assist in determining the most suitable shoe style for your needs.
#2: What terrain will you use the shoes in?
There are two main types of running shoes: those designed for trails and those designed for roads.
Regarding running shoes, there exist distinct divergence between road and trail models. Typically, the latter features a sole with enhanced traction and tread, while the former exhibits flatter and more effective soles.
It is crucial to select running shoes based on the type of terrain you frequently run on in order to reduce the risk of injury and enhance your running ability.
When compared to less rigid surfaces, jogging on hard and even pavements tends to exert extra tension on our knees, ankles, and other joints that hold significant weight. To safeguard against injury, road running footwear commonly incorporates shock absorption and support features.
other obstacles that one might come across while running on an unpredictable terrain. The main focuses of trail running shoes are grip, traction, flexibility, and cushioning, with the added benefit of a sturdy, durable upper to shield your feet from potential obstacles like rocks or nettles.
If your running will involve both streets and trails, choose trail shoes with minimal tread.
#3: What’s your running shoe history?
Reflecting on the performance of your past running shoes can serve as a valuable reference point for determining what qualities to seek out and what to steer clear of in your next pair.
Did the New Balance shoes you owned fit you perfectly? Excellent! Now you can begin to search for comparable styles. If those heavily-cushioned shoes caused you to develop shin splints, then you know what to steer clear of.
#4: Consider your running gait and recurring injuries.
Running shoes are typically classified into four main groups which are minimalist shoes, including barefoot options, neutral footwear, stability shoes, and motion control running shoes.
An escalating level of stability technology and correction for gait is provided by these diverse groups.
How To Find A Good Running Shoe Store
After gaining a clear understanding of your criteria, it is now time to search for a running store, which is a crucial step towards selecting the appropriate running shoes.
A running store that carries multiple brands and has staff members who are passionate and knowledgeable is extremely valuable.
Even though discount sports stores may have the appropriate shoe for you, their employees frequently lack the proficiency in gait analysis or other expertise essential to assist shoppers in selecting the suitable running shoe that suits their requirements.
Although brand stores offer the most up-to-date footwear, the selection of available brands will be limited.
If you don’t already have a specific type of shoes in mind, it’s advised to visit a running store that offers a variety of shoe brands.
In case you are unsure of the location, you can search for a store that sells running shoes within your locality via Google or seek suggestions from a friend.
Upon entering, you will receive assistance from the staff in selecting running shoes.
Numerous types of foot shapes and gait styles exist, including narrow feet, flat feet, narrow ankles, significant pronation, and others. An adept store assistant will consider these factors and suggest appropriate running shoe choices accordingly.
Before selecting a suitable shoe for you, a competent store assistant will seek a comprehensive understanding of various details, such as your running background, current mileage, any existing injuries (what caused them, their location, and what makes them worse), and your shoe preferences.
If they skip asking you these questions, they’re unlikely to provide accurate guidance on selecting the appropriate running shoes.
What the right shoe can do for you
The shoe located on the right side.
- cushions the foot – the midsole is the main part of the shoe that provides cushioning. Surprisingly, shoes do not reduce the force that goes through the body all that much. But they do increase the time taken for that force to apply, so the body has time to adapt
- supports the foot – your shoe should aid the alignment of your foot when it touches the ground
- feels comfortable – your shoe should feel immediately comfortable from the first wear
- fits well – make sure you have at least 1?1.5cm at the end of the shoe. It should be wide enough and long enough to fit your feet. The shoe should feel snug but not tight.
Walking versus running
When searching for shoes appropriate for walking, it’s advisable to seek out a shoe that is lightweight with additional cushioning located in both the heel and under the ball of the foot. This could assist in alleviating discomfort such as soreness, a burning sensation, or tenderness in these areas. Certain individuals who engage in walking may favor shoes with a curved or rocker-style sole to allow for smooth weight transitions between the heel and toe regions.
When searching for a running shoe with a classic design, it is important to prioritize comprehensive shock absorption and strong torsional stability to prevent shin splints, tendonitis, heel pain, stress fractures, and other overuse injuries.
You could also opt for a minimalist shoe that lets your foot touch the ground as though you weren’t wearing anything. They serve merely to offer traction and safeguard against hazardous objects found on the ground. Certain kinds aid in the shift from running on the heel to landing on the midfoot or forefoot when running barefoot style.
How shoes affect your feet, legs and joints
Insufficient support, tightness or looseness in your shoes can lead to stress being placed on your feet, ankles, lower legs and other joints during physical activity, resulting in pain and injuries over time.
Making improper choices in footwear can be a factor in the development of injuries that are common in sports, such as shin splints and Achilles tendon pain, corns and bunions, ingrown nails, postural issues, and lower back pain. These injuries can impose significant restrictions on your ability to engage in physical activity, or even cause you to cease it altogether.
It is important to select the appropriate footwear in order to prevent harm. Acquire knowledge on the consequences that may occur by choosing the incorrect shoes.
- The chance of injury can be increased if your shoes are not designed for your activity, the conditions, or suited to your body mass or foot mechanics. As an example, there are different requirement for beach versus road running.
- Wearing the wrong shoe can exacerbate existing problems such as pain or arthritis in your hips, knees, ankles or feet.
- Even a short duration in the wrong shoes can cause stress and pain to your bones and joints, and the soft tissues that support them. For example, if you regularly stand for long periods of time as part of your job.
- Your shoes can make a significant impact on the way you walk, or your gait. The movement of your feet during each step affects how the rest of your body follows. When you step correctly, your heel makes contact with the ground first. Then, the arch rolls inward a little, allowing the ball of the foot and then the big toe to make contact. The heel then comes off the ground, which allows you to push off from the ball of your foot and big toe.
- Some people’s arches roll inward too much, or not enough – either of which can impact how effectively your feet absorb shock. This can contribute to additional stress on other joints.
- Some shoe types, including high heels and flip flops (‘thongs’), are not suited to activity.
Make sure to keep in mind that selecting the correct footwear can prevent, lessen, or eradicate discomfort in your feet. The absence of pain greatly affects the ease and effectiveness with which you move. As a result, it is important to locate appropriate footwear and engage in physical activities.
Shoe supports for problem feet
In case of any foot or ankle issues, it might be necessary to alter your footwear, make adjustments to your current shoes or incorporate different types of shoe supports.
Heel cup
The application of a heel cup can assist in easing the discomfort located beneath the heel. Constructed from various materials such as plastic, foam, or rubber, the cup is designed to offer reinforcement around the heel as well as diminish tension under the sensitive area.
Arch supports (orthoses)
Orthoses, commonly known as arch supports, are used to alleviate foot pain and address issues related to foot and lower leg function. Comprised of various materials, these inserts are worn inside shoes. Custom orthoses are tailored to address specific areas of discomfort whilst providing support to other regions, and may also aim to modify foot alignment and function.
Stretching and strengthening exercises, as well as wearing different shoes or making simple over-the-counter modifications, may alleviate certain foot issues. Nonetheless, complex and prolonged problems such as severe flat foot, high arches, shin splints, Achilles tendon injuries, and turf toe may necessitate specialized evaluation.
Metatarsal pad
To alleviate discomfort or stress beneath the big toe or other toes caused by sesamoiditis, a metatarsal cushion can be used. The cushion, made of various materials, is attached to the insole behind the affected area to distribute the pressure that would otherwise be concentrated on the ball of the foot. It’s essential to discuss any foot or shoe-related problems with a healthcare professional, such as a podiatrist or physiotherapist, as they may be able to suggest treatments to relieve your symptoms or refer you to a specialty store with appropriate footwear.
