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Buying a new pair of running shoes can feel like an exciting but overwhelming task. With so many options on the market, it’s easy to get lost in the sea of brands, styles, and features. The right pair of running shoes can make all the difference, whether you're just starting out, training for a race, or trying to prevent injuries. Here’s what to look for when buying your next pair of running shoes.
Know Your Foot Type
The first step to finding the right running shoes is understanding your foot type. Your arch, the shape of your foot, and how you run all affect the way your foot strikes the ground. There are three main foot types:
Neutral: If you have a neutral foot type, you likely have a medium arch, and your foot strikes the ground evenly. Neutral shoes offer balanced cushioning and support.
Overpronation: If you have flat feet or low arches, your feet roll inward when you run, a condition called overpronation. Shoes with extra support and stability can help correct this motion.
Supination: If you have high arches, you may roll outward when running, known as supination. Cushioned shoes with more flexibility and shock absorption are ideal for this foot type.
You can determine your foot type through a simple wet test (wetting your feet and stepping on a surface that leaves a print) or by visiting a specialty running store or physiotherapy clinic for a gait analysis.
Fit Is Key
A good fit is crucial to avoid blisters, discomfort, and injuries. Running shoes should fit snugly around the heel, with about a thumb’s width of space between the front of your toes and the shoe’s toe box. The shoes should not pinch or squeeze anywhere, but there should be no excessive room for your foot to slide around.
When trying on shoes, make sure to wear the socks you plan to run in. It’s best to try shoes on at the end of the day when your feet are at their largest. Walk or jog around the store to test the fit and feel.
Consider the Terrain
Where you run will influence the type of shoes you need. Are you primarily running on pavement, trails, or a combination of both? For road running, you’ll want shoes with cushioning for shock absorption and smooth transitions. Trail running shoes, on the other hand, are designed with more durable soles and better grip for uneven surfaces.
If you often run on mixed terrain, look for a hybrid shoe that offers a balance of cushioning and durability for both road and trail running.
Think About Cushioning and Support
The amount of cushioning and support you need depends on your personal preferences, running style, and any potential injury concerns. Shoes come in a variety of cushioning levels:
Minimal Cushioning: These shoes are lightweight and provide a more natural running experience. They’re ideal for experienced runners who want a closer connection to the ground.
Moderate Cushioning: These shoes provide a balanced amount of comfort and responsiveness and are great for runners who need a good combination of support and cushioning.
Maximum Cushioning: For runners who want extra protection for their joints, especially over longer distances, these shoes provide a soft, plush feel and excellent shock absorption.
Brands and Models to Consider
Minimal Support (Lightweight, Barefoot Feel): These shoes are ideal for runners who prefer a more natural feel, with less cushioning and closer contact with the ground.
Altra: Known for their zero-drop platform and wide toe box.
Popular models: Altra Escalante, Altra Lone Peak
Saucony: Some models are designed to be lightweight with minimal cushioning.
Popular models: Saucony Kinvara, Saucony Type A
Merrell: Great for minimalist trail running shoes that offer flexibility and a more barefoot-like feel.
Popular models: Merrell Trail Glove, Merrell Vapor Glove
New Balance: Offers a few models with minimalist features designed for runners seeking natural movement.
Popular models: New Balance Minimus 10v1
Moderate Support (Balanced Cushioning and Support): These shoes offer a comfortable amount of cushioning and support, ideal for most runners who are looking for a good balance between comfort and performance.
Brooks: Known for their soft cushioning with a smooth ride, perfect for moderate support.
Popular models: Brooks Ghost, Brooks Glycerin
Asics: Offers moderate cushioning and support for a smooth transition.
Popular models: Asics Gel-Nimbus, Asics Gel-Cumulus
Nike: Has a variety of running shoes with moderate cushioning and support for different types of runners.
Popular models: Nike Pegasus, Nike React Infinity Run
Hoka: Offers moderate cushioning with a slightly cushioned feel that supports long runs without being overly plush.
Popular models: Hoka Clifton, Hoka Arahi
Saucony: Known for their responsive yet cushioned shoes that offer moderate support for a variety of runners.
Popular models: Saucony Ride, Saucony Freedom
Maximum Support (Extra Cushioning, Injury Prevention): These shoes provide maximum cushioning to protect joints, reduce impact, and are ideal for long-distance runners or those with injury concerns.
Hoka: Famous for their maximalist shoes, offering a soft, cushioned ride with added stability.
Popular models: Hoka Bondi, Hoka Stinson ATR
Brooks: Known for offering maximum cushioning, making them great for runners seeking extra protection.
Popular models: Brooks Glycerin, Brooks Addiction Walker
Asics: Offers highly cushioned shoes with added support for high-mileage and injury prevention.
Popular models: Asics Gel-Kayano, Asics Gel-Foundations
Saucony: Has options that provide cushioning and support for extra comfort on longer runs.
Popular models: Saucony Triumph, Saucony Omni
New Balance: Their high-cushioning models offer excellent protection for long distances.
Popular models: New Balance 1080v11, New Balance Fresh Foam 880v11
Lastly, Take Your Running Style into Account
Everyone runs differently, so it’s important to choose shoes that accommodate your unique stride. Whether you have a forefoot strike, midfoot strike, or heel strike, there are shoes designed for each type of movement. If you're unsure of your running style, a gait analysis can give you insight into how your foot strikes the ground and which type of shoe would be best suited for you.
Final Thoughts
Choosing the right running shoes is about finding a balance between comfort, support, and durability. Everyone’s feet and running needs are different, so it’s essential to understand your unique requirements before making a purchase. Take the time to test different shoes, get the right fit, and consider your specific running conditions. When in doubt visit your local running store or make an appointment with a physiotherapist for a gait or running assessment. Your feet will thank you on your next run!
Took book at Royal City Physio, click here or call us at 604-553-1203.
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