In order to choose the ideal running shoe, it’s important to understand your foot shape and determine which type of shoe works best for your arch and running technique. Opting for the proper shoe can reduce the risk of harm and enhance your athletic ability.
Pronation refers to the natural inward rolling that occurs when you run, causing you to land on the outside of your foot.
What’s the Best Running Shoe?
The concept of an ultimate running shoe does not exist. Nonetheless, an ultimate running shoe for YOU does exist.
It indicates that the shoe ideal for your running coach or friend may not be suitable for you.
Next, we will discuss all the aspects of running shoes such as understanding their features, your comfort level, and personal preferences. Additionally, we will also provide guidance on choosing the appropriate running shoe store.
In addressing your individual choices and ease, this article relies solely on scientific knowledge and what research has taught us throughout time.
However, ultimately, it is crucial that the shoes provide comfort during trial and use, and if they fail to do so, it indicates that they are not the suitable choice for you.
When going to buy running shoes, it’s important to keep in mind a few factors, but ultimately trust your intuition.
Factors to Consider When Choosing Running Shoes
There are various elements that influence which running shoes are suitable for you.
1. Understanding Purpose
You should begin by asking yourself one important question: what purpose will these running shoes serve? It’s only natural to think of running as the obvious answer, so don’t feel foolish if that was your immediate thought.
However, going beyond that, it is not solely about jogging; rather, it pertains to the manner in which you will jog.
Will you be wearing these shoes for your debut marathon? Are you hoping to boost your speed and break a personal record? Alternatively, do you run for leisure?
Prior to proceeding, determine your running objectives or at least have a vague concept of where you want to go. After that, we can proceed to the subsequent element.
2. Surface and Terrain
The subsequent aspect to ponder upon is the surface and terrain where you will run. Do you run on roads, trails, or solely on your indoor treadmill?
To avoid injury and optimize running performance, it is crucial to select running shoes that are appropriate for the terrain you frequent the most.
Road Running
Running on the road proves more arduous as it offers a firmer and consistent surface compared to the softer and uneven terrain of grass or dirt.
As a consequence, our knees, ankles, and other joints that bear weight are more affected by running on the pavement.
To prevent harm, road running shoes usually consist of features that offer support and shock absorption.
Trail Running
On the contrary, trail running shoes place emphasis on features such as grip, traction, flexibility, and cushioning to cater to rugged and uneven surfaces.
Usually, a durable upper part is included to shield your feet against dangers like rocks, nettles, and other obstacles.
Both Trail and Road Running
If you plan to engage in both road and trail running, opt for trail shoes that have a tread that is moderately low in order to achieve sufficient traction on the trails, while also providing the necessary support features and shock absorption on the roads.
Treadmill Running
If the majority of your running is done on a treadmill, you can choose shoes that are similar to those intended for road running.
The additional padding provided by treadmills versus outdoor surfaces may allow for choosing a more lightweight or less cushioned shoe that still provides ideal comfort and support.
3. Type of Runs
Going a step further, what kind of runs do you intend to do most frequently, whether it’s road running, trail running, or a combination of both?
Do you enjoy jogging for fun occasionally, regardless of your level as a runner? Are you progressively increasing your running distance for your upcoming marathon as a long-distance runner? Alternatively, do you have a passion for rapid sprinting and competitive racing?
Now, let’s analyze the reasons for their dissimilarity:
Casual Running
If you only run a few times a week or participate in occasional short-distance races like a 5K or a 10K, then a variety of running shoe types would suit you well.
Standard running shoes with some additional padding will suffice for your requirements.
Long-Distance Running
Cushioning and heel drop are crucial considerations, particularly if you plan on running over 10 miles in a single session, and expect to exceed 25-30 miles per week.
To extend the lifespan of your shoes and minimize the risk of injuries, it is highly advisable to alternate between two pairs of shoes while engaging in extensive training, given that shoes usually last only for 300-500 miles.
It could be two identical shoe pairs or two distinct ones to add some diversity to your body.
Racing and Faster Running
If your aim is to run faster, it may be more suitable to use a shoe that is less heavy and has less padding, even though regular shoes can still be effective.
Having a pair of shoes that is lighter in weight is recommended if you frequently engage in races, tempo runs, intervals, or other speed workouts. On the other hand, if you only participate in short sprints, a lightweight or performance running shoe is sufficient.
It should be taken into account that minimal shoes have a shorter lifespan compared to conventional or traditional running shoes.
Foot Type & Pronation
Your foot can be categorized into one of three arch types: neutral, low, or high. The degree of your arch determines the extent and direction of your pronation, or the way your foot rolls. Let’s take a look at each type and how they typically roll.
- Neutral arch typically causes the foot to roll to a healthy spot.
- Low arch typically causes the foot to roll excessively inward, or overpronate.
- High arch typically causes the foot to roll in only slightly at impact, or underpronate.
Determining Your Foot Type
Examining the underside of your running shoe can reveal your foot type based on the wear patterns present.
- If your shoe shows even wear, you have a neutral arch and are a normal pronator.
- If the inner soles of your shoes are usually worn down, you are an overpronator and probably have a low arch.
- If your shoe wear shows excessive wear on the outer soles, you are an underpronator and probably have a high arch.
Three Types of Running Shoes
Once you’ve identified your foot type, it’s essential to choose the appropriate shoe. Shoes are usually categorized into three groups. These groups may not be explicitly indicated on the shoe or its packaging, hence it’s advisable to inquire from a salesperson or conduct your research on the internet. The majority of brands provide this information on their website.
Stability Shoes
Runners with normal arches and minor control issues are advised to wear stability shoes. The shoes provide additional stability to the arches through the inclusion of arch-side supports and high-density foam. Stability shoes are designed with a slight arch that contributes to rear-foot stability and forefoot flexibility.
Motion Control Shoe
Motion control shoes are ideal for runners who have flat feet and are also heavy, as they have a tendency to overpronate. These shoes usually have stiff materials such as plastic, fiberglass or high-density foam. The midsole on motion control shoes is distinguished by a different color, as it is filled in to provide greater stability. These shoes have additional rigidity to prevent the heel from turning outward and the foot from overpronating.
Cushioning Shoes
Shoes designed with cushioning provide assistance to individuals with rigid feet and high arches, who have a tendency to underpronate. Made with lightweight materials for minimal rigidity and optimal cushioning, this shoe is flexible and has a curved construction.
Choosing The Perfect Shoe
Having learned about your foot type and the appropriate shoe type for you, it’s now time to discover your ideal shoe.
At a high-end running store, the staff often possess vast expertise concerning footwear and can assist you in picking out a pair that caters to your foot shape. Keep these five pointers in mind when trying on shoes:
- Try on running shoes toward the end of the day when your foot is the most full.
- Wear the socks, orthotics, and braces that you would typically wear when running.
- Stand up to check the length and width of the shoe.
- Perform a heel raise, walk, and a jog with the shoe to make sure it is comfortable and offers the support you need.
- How the shoe feels in the store is how it will feel when you are running, so take your time and choose carefully.
It is recommended to change your running sneakers after covering a distance of 400 to 600 miles because with every mile the shock absorption capability decreases. You should ensure that the white midsole material is not visible from the outer sole and there should be no flattening of the heel sole.
