If you need help in deciding on your next pair of running shoes, or even your first pair, this is the right place for you.
Even the most experienced runners can become confused by the abundance of advice, technology, terminology, marketing, and hype surrounding running shoes, making it a challenging task to choose the appropriate pair.
How to pick the right running shoes
When considering how to select the appropriate running shoes, the straightforward response is to opt for the ones that provide a comfortable running experience. This approach seems uncomplicated, and to a large extent, it truly is.
Before purchasing a pair of running shoes, it is essential to consider certain important aspects and be wary of potential difficulties. The wide selection of available running shoes can be overwhelming when you initially attempt to choose one. The abundance of choices can lead to a paradox of choice, making the decision process more challenging.
Choosing running shoes is not a precise process. It is crucial to understand that there is no universally suitable and flawless shoe that caters to every individual’s feet and running style. Following a specific formula in order to find the perfect shoe is not feasible. It requires experimentation and learning from experience, as your shoe needs will evolve along with your body and running progress.
Your aim is to discover a pair of shoes from a wide selection that supports your running objectives, ensuring comfort and preventing any potential harm throughout your extensive mileage.
1. How do you intend to use your new running shoes
Are you training for short, fast sprints or longer, consistent-paced runs? Alternatively, are you in search of a shoe for recovery runs? Will you only use them once a week on the treadmill, or will you run on the streets every morning while commuting to work?
When considering running shoes, it is vital to take into account important factors, as most running shoes are specifically suited for certain types of runs.
While high-cushioned shoes are ideal for absorbing impact and providing support during your recovery runs or easy miles, they tend to be heavier due to the additional cushioning, which can consequently hinder your speed during speedy sprints.
If you think step by step, you will realize that the proper running shoes will have technology that can enhance your objective while running, such as increasing speed, covering longer distances, recovering, or anything else. In simple terms, understanding your intended goals and how you will use the shoes will assist you in identifying the most suitable shoe design for you.
2. What terrain will you use the shoes in
When considering them in a systematic manner, running shoes can be categorized broadly into two types – trail shoes and road shoes.
In general, trail running shoes and road running shoes differ in various aspects. Trail shoes typically have greater grip and traction on the sole, whereas road shoes have flatter soles that are more efficient. It is crucial to select running shoes based on the terrain you frequently run on to reduce the risk of injury and enhance your running performance.
Road running shoes typically incorporate shock absorption and support features in order to shield runners from injury, as running on hard and consistent road surfaces exerts greater stress on weight-bearing joints such as knees and ankles compared to softer surfaces.
other potential hazards found on the trail. Additionally, trail running shoes are specifically engineered to adapt to varying conditions such as uneven or slippery surfaces. This is achieved through their emphasis on attributes like grip, traction, flexibility, and cushioning. Moreover, these shoes are constructed with a more robust upper to safeguard your feet from encountering sharp rocks, stinging nettles, and other possible dangers one might encounter while running on trails.
If you intend to engage in both street running and trail running, choose trail shoes with less tread in comparison.
3. What’s your running shoe history?
Reflecting on the performance of your previous running shoes is a useful reference point in determining what you desire and what you wish to avoid when seeking your next pair. If the New Balance shoes you owned provided an ideal fit, it would be advantageous to consider exploring comparable models. Conversely, if those heavily cushioned shoes resulted in shin splints, you are aware of what to steer clear of.
4. Consider your running gait and recurring injuries
Typically, running shoes are classified into four distinct groups, which are minimalist (including barefoot shoes), neutral, stability, and motion control running shoes.
5. Comfort
When choosing long distance running shoes, prioritizing comfort is key. Although it sounds overly simplistic, it is important to avoid wearing uncomfortable shoes. This can lead to blisters and potential injuries, indicating that the shoe does not suit your body’s needs.
6. Cushioning
The Hoka Bondi, being a super plush shoe, may cause slight sinking and subsequent lower back pain during longer runs, which is unexpected but still common. This is precisely why the shoe is favored for recovery days.
Endurance events can be really hard on the feet and joints when going with minimal cushion, which is the flipside of it.
For the most part, it is advised to suggest moderate cushioning for almost all runners. Additionally, it is always recommended to have a variety of shoes, some with more or less cushioning than others.
7. Base level of support
When selecting the appropriate distance running shoes, support is a highly significant aspect that should be regarded.
When we run long distances, our muscles get tired and this results in a decline in our form. Wearing supportive shoes while fatigued can allow us to maintain better form and run for a longer period of time, which is essential during a marathon.
8. Durable outsole
When considering durability, it is crucial to search for a solid rubber outer instead of one made of blown rubber. This will guarantee that your shoes last longer during your training. Despite the possibility of increased weight, it is beneficial to consider this, particularly when running in the sweltering summer on concrete or asphalt.
9. Breathability
It is recommended to choose running shoes that have good breathability in order to disperse heat and prevent blisters or hotspots, as natural sweating and foot swelling occur during running.
When searching for highly breathable shoes, opt for styles that feature mesh uppers. While a waterproof shoe could be ideal for winter or rainy activities, it will retain more heat.
10. Type of feet
The height of your arch is another crucial factor to take into account. It impacts your gait, which refers to how your foot lands on the ground while running.
The varying gaits of individuals determine which parts of the foot need the greatest amount of support, thus impacting the level of arch support necessary in their footwear. Individuals with flat feet or low arches commonly experience inward rolling of the feet, known as overpronation, during running.
For most runners, especially those with high arches who require ample cushioning, neutral shoes are the preferred choice. However, runners who need extra support in the midsole and heel to prevent injuries should consider opting for stability shoes.
11. Toe box room
When considering the right shoe, make sure there is enough room in the toe box. Usually, there should be roughly the width of a thumb between the longest toe and the shoe box. This helps avoid the toe continuously hitting the toe box and potentially leading to issues such as runner’s toes.
In order to accommodate foot swelling during a race, it is important to have sufficient space for our toes to move. If you experience numbness in your feet while running, it indicates that your shoe is too small. Conversely, if the shoe is too wide, your foot may move excessively inside it, causing your toes to rub against the toe box and potentially leading to blisters or other problems.
12. Fits the terrain
The shoes needed for trail marathons will differ greatly from those needed for road marathons, depending on the type of terrain encountered during long-distance running.
In this article, we will primarily concentrate on road options, but we will also include some trail shoes. Road runners will require ample cushioning, whereas trail runners will require outsoles that provide a strong grip.
