The running shoe guide: How to choose the perfect running shoes for you
Wearing the right kind of shoes is key to having the best time on your run. And this has little to do with the outside look of the shoes.
I mean, you might have your pair of voguish sneakers that get you compliments at every turn but on a run, they might fail.
Running shoes are designed for heel-to-toe movements and cushioned to provide shock absorption.
A traditional running shoe usually has a heel drop of about 10 mm and up. It offers lots of cushion in the heel and promotes landing first on the heel as the foot moves through its motion.
However, the perfect running shoe for you has more to do with how it feels on your foot than anything else.
So let's look at what to consider when choosing a running shoe:
- Comfort: When you run in it, does your foot feel at ease and free from pain or constraint?
- Cushioning: This is the amount of material within the midsole. It absorbs the shock created when your foot hits the ground. Some runners prefer maximally cushioned midsoles giving them pillow soft comfort on the run while others prefer little to no cushion so that they can feel a connection to the ground beneath them. It's all a matter of personal preference. The best way to make your pick is to try on several shoes and choose based on how they feel.
- Consider where you’re planning to run: Do you mostly hit the road or are trails your go-to route?
Road-running shoes have flatter, smoother soles to stabilize feet during repetitive strides on hard, even surfaces such as paved roads and sidewalks.
On the other hand, trail-running shoes are designed for off-road routes with rocks, mud and other obstacles. They have bigger lugs (deep indentations on the outsole) than road-running shoes for better grip on uneven terrain. To help safeguard your feet from pebbles and other sharp items, they are occasionally reinforced with plates underfoot. They’re generally stiffer through the midsoles for more support on rugged trails and uneven surfaces. Additionally, they frequently have a stronger, more robust top which is resistant to damage from thorns, rocks, and other sharp objects.
If you plan to do a bit of both road running and trail running, opt for a soft hybrid shoe. These are ideal for mixed running since they combine soft and firm rubbers and feature slightly more aggressive lugs than road runners.
4. The wear pattern on your current shoes. The wear pattern can show how you pronate, which is a key factor in selecting the best running shoes. Pronation is the natural way your foot rolls inward when it strikes the ground and then propels forward.
If the sole is worn on the ball of the foot and portion of your heels, you're most likely a normal pronator. Excessive wear along the inside edge of the sole usually indicates something called overpronation and wear along the outside edge of the shoe often indicates supination (or under pronation). Knowing these wear patterns will help you in choosing the best shoe for you.
5. Fitting: It is best to test out running shoes in the afternoon or early evening rather than morning. This is because as the day goes on, feet expand, so take your measurements later in the day to avoid purchasing running shoes that are too small.
When you try on the shoes, aim for enough room in the toebox to move your toes, ideally the length of a thumbnail. Although the width should be snug, there should be some room for your foot to move without rubbing. Lace fittings should be snug but not overly so.
Correctly tying the laces in your shoes can help them fit you better. For instance, the runner's loop might assist in securing your heel. Pressure points on the top of your foot can be relieved by window lacing (also known as box lacing).
At the end of the day, there's no one perfect shoe, there's only the best shoe for you based on the factors we have mentioned. So go out and find the running shoe that suits you right.
FAQs
- Does brand matter?
Running shoes should be about function, not fashion. Brand matters, but only to ensure you get the right comfort, fit, and functionality. Every brand has a range of shoes for a variety of runners, from amateur runners to motion-control masters. These differ in performance and fit.
2. How long should running shoes last?
For regular runners, a pair of running shoes should typically last 3 to 4 months. Examine the midsoles and outsoles of your shoes to see if they are compressed or worn. If so, it could be time for a fresh pair.
3. Do running shoes make a difference?
You might be tempted to buy any sneaker that is on sale or looks hip, but what you truly need is a shoe designed expressly for running. The best defense against the repetitive stress of thousands of foot landings per mile is a good pair of running shoes. Running shoes come equipped with various features that make it easier and less likely for you to sustain an overuse injury while running longer distances. Superior cushioning, flexibility where you need it, traction on roads or trails, stability or motion control, breathability, and nighttime reflectivity are a few features that distinguish running shoes from other footwear.
4. Is it ok to walk in running shoes?
Yes, running shoes are an excellent option regardless of how quickly or slowly you move because they can provide a wider range of cushioning and support than walking shoes. Walking is also an excellent method to ease into running. Once you are comfortable with your walking, you may begin adding short running intervals.