Introduction – How having the right running shoes can improve your performance & prevent injury
Finding the perfect pair of running shoes can feel like an impossible task. With so many brands, models, features and price points to consider, it’s easy to feel overwhelmed by all the choices. But having improper footwear can derail your training and lead to injury, so it’s worth investing the time to find your ideal running shoes.
As an avid runner myself, I’ve made all the mistakes when it comes to choosing running shoes. I’ve selected shoes based on looks over function, gone too cheap, and bought into gimmicks. Through trial and error (mostly error!), I’ve learned what makes for a great running shoe for me. While every runner’s needs are a bit different, there are some key factors that apply to all of us when shopping for new kicks.
In this guide, I’ll walk through everything you need to know to find the perfect pair of running shoes for you. I’ll cover how to understand your foot type, cushioning needs, proper fit and more. I’ll also give tips on researching brands, using reviews, and where to shop. Whether you’re a seasoned marathoner or just starting a couch-to-5k program, you’ll find helpful advice here for identifying running shoes that offer the comfort, support, grip and motivation you need to hit the road or trail happily.
Check Your Foot Type
The first thing to understand when shoe shopping is your foot type, or pronation as it’s known. Pronation refers to how your foot rolls inward when it strikes the ground. We all pronate to some degree, but some runners overpronate while others underpronate.
Overpronation means your foot collapses excessively inward when running, while underpronation (also called supination) is when it doesn’t roll in enough. Most runners have normal pronation and can wear neutral shoes. But for over and underpronators, stability or cushioned shoes help correct biomechanical imbalances that could otherwise lead to injury over time.
To check your foot type, look at the wear pattern on a used pair of shoes. If the inner heel and ball of the foot are more worn down, you likely overpronate. Underpronators will see more wear on the outer edges. You can also get your gait analyzed at a specialty running store.
Factor In Cushioning Needs
The amount of cushioning you need largely depends on your running surface. Lightly padded shoes work well for experienced runners doing track work or racing on roads. Trail runners and those running long distances on pavement are better served by extra cushioning to absorb impact.
Maximalist shoes with thick midsoles are ideal for taking the pounding out of marathon training and provide stability on uneven trails. Compare specs like heel-to-toe drop ratios and midsole materials to find the right balance of comfort and responsiveness for your running style and terrain.
Get the Perfect Fit
It should go without saying, but you’ve got to get the fit right for running shoes to do their job. Have your feet professionally measured since our feet change over time. Try shoes on at the end of the day when your feet are slightly swollen. Ideal fit means: – Thumb’s width between your longest toe and the end – Feels snug throughout, but not uncomfortably tight – Heel secured in place without slipping
The general guidance is to go a half or full size up from your regular shoe size for running shoes. Take them for a test jog around the store to be sure they stay comfortable when in action.
While getting the size right might seem obvious, I’ve made the mistake of choosing style over a proper fit and lived to regret it on longer runs. Don’t be afraid to go up or down a half size if needed to get that flawless fit.
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Know Your Foot Type – The importance of understanding pronation to find the right support
As we discussed earlier, determining your foot type aka pronation is key for finding the best running shoes. But why is pronation so important anyway? Understanding a little bit about pronation and how it impacts your body mechanics while running will make clear why getting the right support can be the difference between achieving new PBs and being sidelined with injuries.
Let’s quickly recap what pronation means. It’s basically the natural side-to-side movement and inward roll of your foot when it strikes the ground. Some inward roll is normal and necessary as a shock absorbing function. But some runners, like myself, overpronate or roll our feet too far inward when running. Others underpronate or supinate and don’t roll inward enough.
Excessive pronation causes your ankles to collapse inward, and can ultimately lead to alignment issues all the way up your kinetic chain. For overpronators like me, this means added stress on our knees, hips and lower back as the impact forces from running aren’t being absorbed properly. We need stability features in our shoes to gently correct our foot motion and distribute impact more evenly.
Underpronators also require shoes tailored to their foot type, usually with extra cushioning to soften impact. Uncorrected underpronation has been tied to ailments like shin splints, plantar fasciitis and severe knee pain in some runners.
This is why visiting a knowledgeable running shop for a gait analysis is so important. They can evaluate your degree of pronation as you jog on a treadmill in neutral shoes. Once they suggest whether you need stability, neutral or heavily cushioned shoes, you can start trying on recommended models that align with your foot type and running needs.
While it’s tempting to just buy a cool looking, popular shoe you love the aesthetics of, resisting that urge and instead choosing a shoe adapted to your pronation can be the best way to both prevent injury and unleash your running potential. So don’t neglect considering your foot’s mechanics when picking your next pair!
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Consider Cushioning Needs – More/less cushioning for road vs trail running
When exploring different running shoe options, one of the key factors to consider is the amount of cushioning you’ll need. This largely depends on the type of surfaces you typically run on – roads or trails.
For road runners, a shoe with minimal or moderate cushioning is often best to still feel good ground contact. Highly cushioned road shoes can feel too squishy and slow you down. Track racers or speed runners may even prefer a lightweight shoe with limited cushioning for ultimate ground sensation and response.
However, logging long miles on the pavement can really pound your joints without enough cushioning. Most road runners are best served by mid-range cushioned shoes that provide ample shock absorption without compromising too much feel and agility.
Trail runners require an entirely different cushioning calculation. Highly cushioned shoes are ideal for absorbing the impact of variable and sometimes brutal trail terrain. Rocks, roots and other obstacles make the extra cushioning a must. Trails also call for beefier outsoles with deep lugs for traction and stability.
When trying on road or trail shoes, pay attention to the feel underfoot. Bounce up and down to test cushioning. You want your foot to feel protected on impact, but not unstable or disconnected from the ground. The right balance of cushion and groundfeel will keep you running comfortably and confidently on any surface.
Also compare specs like heel-to-toe drop, which indicates how thick the heel cushioning is versus the forefoot. Midsole materials like EVA foam or compressed air pockets also impact responsiveness and shock absorption. Don’t underestimate the importance of the right underfoot cushion for staying energized mile after mile.
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Get the Right Size – Properly measuring & fitting shoes to avoid discomfort
It seems basic, but getting the sizing right is critical for running shoes to deliver on comfort, support and performance. Don’t just assume you’re the same shoe size you’ve always worn. Feet change over time, so getting properly measured each time you shop is the best practice.
When trying on running shoes, do it later in the day when your feet are a bit swollen to account for what they’ll be like during a run. Have both feet sized since they are often different. Try on a variety of widths too – many runners are wearing shoes that are too narrow without realizing it.
Expect to go up at least a half size from your regular shoe size when fitting running shoes. You need that extra toe room so your feet don’t get bashed on downhills. But don’t compromise a locked in heel and midfoot fit just to gain space in the toebox.
When the shoes are laced up, wiggle your toes – you should have ample room to move. Walk and jog in place to make sure your foot doesn’t slide forward and bash the front of the shoe. An ideal fit means complete security in the heel and midfoot with plenty of toe splay room.
Breaking in a snug new pair of running shoes can definitely be a pain. But resisting the urge to size up too much will prevent foot slippage that can cause blisters. Don’t be shy about trying a few sizes and widths to nail the fit – it makes all the difference in comfort over the miles.
While fit is subjective, don’t ignore obvious signs of poor fit like toe jamming, heel slip, hotspots or numbness. Don’t buy a shoe just hoping it will eventually stretch and mold to your foot. Dialing in the fit from the first wear sets you up for running shoe success.
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Analyze Your Gait – Understanding your stride can aid in selecting proper stability features
Beyond knowing your general foot type, analyzing the specifics of your individual gait and stride can provide even more helpful insight when selecting running shoes.
At a specialty running store, they’ll have you jog on a treadmill so they can observe your feet from different angles. Elements they’ll look at include:
- Overstriding vs. shorter strides
- Foot strike – heel, midfoot or forefoot
- Degree of inward foot roll
- Stability through the ankles
- Arm carriage
For instance, if you are an overpronator who strikes with the heel first, they’ll likely suggest stability shoes with extra support on the medial (inner) side to gently correct excessive foot inward rolling.
Observing habits like overstriding can indicate you need more cushioning to soften impact. A pronounced forefoot strike means ample toebox room is key.
Understanding the intricacies of how you run informs smart choices onfeatures like stability posts, cushioning and flexibility.
You can also record yourself running from different angles to analyze your form at home if you can’t visit a specialty store. Look for patterns indicating areas you need more or less support. It’s powerful knowledge for upgrading your shoe selection.
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Shop by Activity – Trainers for jogging, racing, trail runs, etc. have unique features
Rather than taking a one-size-fits-all approach, choosing shoes tailored to your specific running activities can really pay off. The needs of a casual jogger differ greatly from a marathon racer or trail runner, for example. Here’s a quick look at how to shop by running activity:
Jogging
– Moderate to maximum cushioning to prevent fatigue
– Removable insoles for custom orthotics
– Flexible but supportive midsole for natural foot motion
Racing
– Lightweight with minimal cushioning for speed
– Low profile, responsive midsole for traction and propulsion
– Breathable mesh upper to prevent overheating
Trail Running
– Aggressive outsole lugs for uphill/downhill grip
– Reinforced toe bumper to protect against rocks/roots
– Water-resistant materials for splashing through streams
There are also shoes made specifically for activities like cross training, walking, hiking and more. The key is to realistically analyze your routines and buy shoes engineered for those needs.
While you certainly don’t need a different shoe for every workout, having the right performance features for your primary running activities can make hitting the road or trail a much more enjoyable experience.
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Prioritize Breathability – The need for ventilation & moisture wicking materials
There’s nothing that ruins a run faster than hot, sweaty, blister-inducing feet. That’s why prioritizing breathability and moisture management should be a key consideration when shopping for running shoes.
Look for mesh fabric uppers versus excessive layers of synthetic leather or rubber. Mesh allows airflow to keep feet cool and dry. Reflective meshes also help keep you visible when running in low light.
Inside the shoes, moisture wicking linings pull sweat away from your foot to the outer fabric where it can evaporate. Antimicrobial treatments prevent the growth of odor causing bacteria inside your shoes.
Removable sockliners made of moisture wicking performance fabrics also aid breathability and moisture control. Being able to take out the insoles allows them to fully dry out between runs.
Don’t neglect ventilation and drying time when choosing socks either. Natural fibers or performance blends wick away moisture better than 100% cotton. Letting your shoes fully air out between runs prevents moisture buildup too.
Breathability takes on even more importance if you primarily run in hot or humid conditions. Well ventilated shoes can make even the toughest summer miles more comfortable and blister-free.
While performance features like cushioning and stability get a lot of focus when choosing running shoes, don’t overlook the importance of proper ventilation and moisture wicking. Keeping feet cool and dry should be a top priority.
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Don’t Compromise on Comfort – A shoe should feel comfortable when you try it on
It seems obvious, but it needs repeating – when trying on running shoes, comfort should be king. Don’t ignore nagging issues of discomfort thinking you’ll just “break them in” later. A great running shoe should feel amazing, right out of the box.
When first slipping on a new pair of trainers, they should feel like heaven enveloping your feet. A snug yet comfortable slip into shoe nirvana. Walk around the store to detect any hotspots or abrasive seams.
Once laced up, jog in place on a carpeted area to gauge overall comfort and support when in action. Listen to feedback from your feet – any pinching, rubbing or “something’s not right” feelings should be addressed immediately.
Breaking in a stiff new pair of shoes can definitely be a pain. But don’t assume uncomfortable shoes will magically conform to your feet. Even after miles of use, they’re unlikely to ever offer a custom fit if they didn’t feel right on day one.
While you may fall in love with a certain shoe’s looks or brand reputation, resist those urges if your feet are screaming otherwise. Finding true comfort may require trying multiple sizes, widths, lacing techniques or even different models altogether. Go into the fitting process with an open mind.
Running shoe comfort is subjective, personal and worth investing the time to find. Don’t settle with the hope of breaking them in. Seek out that Cinderella slipper-like perfection from the first wear!
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Select a Durable Outsole – Importance of grip & high abrasion rubber for traction
While uppers and midsoles get a lot of attention when selecting running shoes, don’t neglect the importance of the outsole. This is what comes in contact with the ground and affects traction, durability and gait.
Look for outsoles made of high abrasion carbon rubber in heel strike areas for durability, topped with blown rubber forefoot pads for extra traction. Shallow flex grooves promote natural foot movement.
Trail runners need even more aggressive outsoles with deep multidirectional lugs to bite into loose or muddy terrain. Reinforcements like toe bumpers protect against rocks and roots.
The pattern and size of outsole lugs impacts stability on different surfaces. Waffle and hexagonal lugs provide versatile grip on both trails and roads.
Racing shoes focus on thin, responsive outsoles that maximize ground feel while still providing needed traction. Heel beveling aids smooth transitions.
Take shoes for a short outdoor run before buying rather than just an in-store treadmill trial. Pay attention to grip on corners and uneven terrain. Durability also becomes apparent quickly on concrete and asphalt.
An outsole can make or break a running shoe’s performance. Inspect wear patterns on old shoes to understand your needs. Seeking specific traction, flex and durability in new shoe outsoles will pay dividends over their lifespan.
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Weigh the Drop – How shoe drop affects biomechanics & injury risk
One specification to look at when reviewing running shoes is the heel-to-toe drop. This refers to the height difference between the heel cushioning and the forefoot.
Traditional running shoes have a 10-12mm drop, meaning a heel that’s 10-12mm higher than the toe. This promotes an initial heel strike.
Minimal shoes have a 0-6mm drop to encourage more of a midfoot or forefoot strike. Anything in between is considered medium drop.
Lower drop shoes can help strengthen feet and lower legs through increased use of natural stabilizing muscles. But making a dramatic switch to a radically lower drop increases injury risk.
Gradually transitioning allows time for muscles, tendons and bones to adapt to new biomechanics. Rotate between different drops for this adjustment period.
If you’ve been running injury-free in a traditional moderate to high drop shoe, don’t feel compelled to switch to a minimalist design. Consider lowering drop 1-2mm at a time over several shoes.
Also realize all low drop shoes are not the same. Cushioning, flexibility, foot shape and other elements allow for nuanced differences.
Experiment to see if small drop adjustments improve or exacerbate any nagging pain or discomfort. Don’t assume lower is universally better. Find the ideal drop for your body and running style.
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Consider Brands & Models – Research top brands known for high-performance running shoes
With so many running shoe brands and models available, it can help to leverage wisdom from experienced runners on which consistently offer top performance.
Here are some of the brand names that come up again and again for superior comfort, support, protection and durability:
- Brooks
- Asics
- New Balance
- Saucony
- Hoka
- On
- Altra
Within these brands, fan favorite models for road running include the Brooks Ghost, Asics Gel Nimbus, New Balance 880, Saucony Ride and Hoka Clifton.
For trail running, top picks include the Brooks Cascadia, Hoka Speedgoat and Altra Lone Peak. There are also models designed specifically for activities like racing flats and walking.
While personal preference varies, starting your search with renowned brands known for delivering a comfortable, high-mileage ride is a smart strategy. Then dive into reviews and try them on to make the best choice for your feet.
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Read Online Reviews – Leverage other buyers’ experiences to identify best options
While trying shoes on and feeling their performance firsthand is ideal, reading online reviews can also provide helpful insight when selecting new running shoes.
Look to reviews from verified purchasers on retailer websites and experts on running blogs and gear sites. Sort by most recent reviews to get feedback on the latest models.
Key details to look for include:
- Sizing guidance based on wide/narrow feet
- Cushioning comfort for mileage mentioned
- Traction and durability notes
- Any changes reviewers noticed from previous versions
- Consistent issues raised (e.g. heel slippage)
Consider your running environment and mileage as you assess if observations seem relevant to your needs. An urban marathoner will have different insights than a weekend trail warrior.
Reviews shouldn’t replace trying shoes on yourself, but can provide helpful clues on fit, sizing, comfort and performance elements to focus on when making your own assessments.
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Shop at Specialty Stores – Advantages of getting fitted & trying on shoes before buying
While the convenience of online shopping is tempting, visiting a quality running specialty store has some key advantages when purchasing new shoes.
An experienced salesperson can analyze your gait, watch you jog, and suggest shoes tailored to your foot type. Trying on multiple models in your size gives you a feel for fit and performance.
Being able to take new shoes for a jog outside or on a treadmill goes beyond just walking around inside. You can better test traction, cushioning, and overall riding comfort at running speeds.
Specialty stores also tend to have more robust return policies since they understand getting the exact right shoe takes some trial and error. If the first pair doesn’t work out, you can swap for a different model more easily.
Developing a relationship with knowledgeable running store staff also provides a valuable ongoing resource for training questions or future shoe purchases. They get to know your needs and preferences.
While not as convenient, the individualized experience of specialty running stores can make finding your perfect shoe much more effective.
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Mind Your Budget – Great options exist for every budget; don’t overpay for features you don’t need
There’s no need to break the bank to get a high-performing pair of running shoes. While some elite models cost over $200, great options exist at moderate price points too.
Consider your running frequency, mileage and main needs. A seasoned marathoner training year-round needs more shoe than an occasional 5K participant.
For most regular runners, shoes in the $100 to $150 range offer an ideal blend of durability, comfort and support without unnecessary extras.
Exceptional budget-friendly brands include Saucony, New Balance and ASICS. Don’t equate higher cost with better performance across the board.
Also consider trying last year’s model that will have deep discounts but nearly indistinguishable performance. Sites like Running Warehouse offer great deals on prior seasons’ shoes.
While splurging on an premium shoe you love is fine, aim to get the most value for your needs. Don’t overpay for excessive stability, cushioning or other elements that won’t benefit your running style and environment.
The right shoe for you is out there in your budget. Define your must-have features and compare options across brands and models without assuming higher cost means better performing.
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Make Sure They Motivate You – Pick shoes that you feel excited to run in every day
With all the practical factors that go into choosing running shoes, don’t overlook the importance of motivation. The right shoes will make you excited to get out the door for a run!
While looks aren’t everything, there’s nothing wrong with preferring shoes in certain colors or styles that get you pumped up to train.
Think about if you like minimalist or flashier designs. Consider excitement factors like fun colorways, reflective details or a sleek silhouette.
Also pay attention to how shoes feel on your feet. Cushy comfort or responsive springiness can build running enthusiasm. Just make sure they still provide needed support.
Consider tying shoes to fun incentives like only allowing yourself to wear new ones for races or for reaching weekly mileage goals.
Even the highest performing shoe will quickly go to waste if you lack motivation to wear it for running. So in your quest for the perfect pair, remember to follow your heart and choose shoes that prompt joy and excitement to get moving!
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