More Than Our Story

Choosing The Right Running Shoe

Table of Contents

Choosing the right running shoe can be incredibly difficult. While there is no one right shoe for everyone, this guide will simplify many of your choices and considerations, help you make the right choice, prevent injury, and help match your unique running goals and needs. Here are some key considerations towards helping you find the right running shoe for you:

Anatomy Of A Shoe

Every part of a running shoe has a specific purpose and is designed to interact with your foot in a specific way. I’ve broken down the running shoe’s anatomy into three main sections so you can better identify them and make sure your choice accomplishes its intended job.

  • Upper: The upper comprises everything above the sole. Traditionally, uppers were constructed of layers of fabric and mesh glued together, whereas today’s shoes are more technically advanced. No matter the construction – the upper should be comfortable – not binding, chafing, or bunching.
  • Outsole: The outsole is the part of the shoe that makes contact with the road. Built from a variety of materials, this part of the shoe should match the shape of your foot and provide the desired level of durability, traction and flexibility
  • Midsole: The midsole comprises the padding between the upper and the outsole. The purpose of this area is to provide cushioning from impact forces and guide the foot through the stride. This will be a personal choice for each runner – but make sure to pay attention to the level of cushioning, the shape and thickness that feels right at running speeds, and the weight.

Understanding Your Running Style

Shoe designers use a variety of technologies to keep the foot from unwanted motions, namely excessive inward or outward rolling. Your shoe should offer stability as support to help address these unwanted motions, not to over-correct them.

Foot Type (Arch Height)

The easiest way to determine your arch height by taking the “wet test”. To do this, wet both feet and stand on a paper bag for about 10 seconds. Then step off of the bag and observe the remaining imprint.

  • Normal Arch: There is a distinct curve along the inside of your foot. A band a little less than half the width of your foot connects the heel and toe imprint.
  • Low Arch: The imprint shows most of your foot. There is not much of a curve along the inside of your foot.
  • High Arch: There is a very noticeable curve along the inside of your foot. A very thin band connects your heel and toe, maybe even nothing connecting the two.

Gait

Now that you know your arch height, you can use this information to determine your gait. Knowing your gait will help you determine whether you require a specific type of support. Most runners will be able to choose a neutral shoe, but if your foot tends to roll too much inwards or outwards through the foot strike there are shoes that can help.

  • In a typical, or Neutral, foot strike pattern, the foot strikes with the outside of the heel and moves up evenly to the ball of the foot, helping to reduce the stress of impact. Someone with a neutral gait normally has a medium arched foot. A neutral cushioning shoe is typically best.
  • Overpronation normally happens when you have a low arch or flatfoot. The resulting foot strike rolls inward during foot strike cycle. When someone overpronates, their ankle does not have the ability to stabilize the body properly. The level of overpronation present, lends itself to the best shoe type. For severe overpronation the best shoe type is a motion control shoe. If the overpronation is mild, the best shoe type is a stability shoe.
  • Underpronation (supination) occurs when your foot rolls too much to the outside. This typically happens if you have a high arch. This is typically someone with a higher arched foot and should choose a neutral cushioning shoe as well.

Choosing the Right Shoe

Support

Now that you have established your arch height and gait, you are ready to choose a shoe for your particular needs:

  • Motion Control Shoes are built on a straight last with a wide, straight shape, affording maximum support and control. If you are flatfooted and overpronate, this is the shoe for you, preventing you from rolling in too far. 
  • Stability Shoes have a semi-curved shape and offer a good balance of cushioning and support. These shoes are ideal for those with mild overpronation.
  • Neutral Cushioning Shoes have the most curved shape and absorb the impact that your foot does not naturally absorb. These are ideal for those with a neutral strike, or those with a high arch and underpronation.

Your Running Goals

Running shoes are designed with specific purposes in mind. Your running goals and behaviors will play greatly into your choice of shoes, as such you should choose your running shoes based on what kind of running you want to do, and where you will be doing it. Below are some of the most typical types of running shoes:

  • Everyday Running Shoe: The most versatile and durable option. These shoes can handle most of the running that people do. These are ideal for casual and road runners, with occasional trail running and cross training acceptable.
  • Lightweight Running Shoe: Generally less durable and cushioned than everyday shoes. These shoes are best for faster workouts or races, not ideal for trail running.
  • Trail Running Shoe: These shoes typically have a more durable upper, and outsoles with extra traction for better grip on loose dirt and rocks. These shoes are best for trail running, not suited to road running or racing.

Price

This is both a personal choice and a matter of finances, but keep in mind – you generally get what you paid for. Buy a cheap pair of running shoes, and the construction, technology and comfort may not hold up to your particular needs or the rigors of repetitive use. Likewise, you can shell out big bucks for a high-end pair, and they may be more comfy, with all the latest tech, but beware that if you haven’t paid close enough attention to this article – your money spent will be for not.

You can expect to pay $100 to $150 for a good pair of running shoes that are well suited to most runners’ daily needs.

Comfort

This is mostly a personal choice that comes down to your intended running style. Decide whether you want to feel the ground underfoot, or extra cushioning, and if so how much? While the body naturally provides the majority of cushioning for your joints, if you’re a larger runner, you may want more cushioning to help ease the impact on your body for longer runs.

Buying and Replacing Your Shoes

Go to Your Local Running Store

Now that you have an idea of the shoe type you’re looking for, avoid shopping online whenever possible, as you will want to try before you buy. Remember, the salespeople are knowledgeable, experienced, and there to help you. Consider bringing in your old pair of shoes as well, and tell them about your running habits and goals – that should be enough for them to point you in the right direction.

Ensuring A Proper Fit

You’ve chosen your shoes, now it’s time to make sure they fits. No breaking-in period should be neccessary. Here are some tips to ensure a good fit:

  • Leave A Thumbs Width In Front Of Your Toe: A good rule of thumb – sorry, I had to – is to leave about a thumbs width between the top of your toe and the end of the shoe. This will keep your toes from hitting the end on downhill runs or if your feet swell.
  • Look For The Right Width: Make sure there is enough width in the shoe. You want it tight enough that your foot is not sliding around but also want enough room for your foot to spread out and allow for swelling when you run. Different brands, and even model of the same brand, may better accommodate a narrower or wider foot. Some shoe models even have various width options.
  • Try Shoes On At The End Of The Day: Your feet swell throughout the day, and while you run. Trying shoes on in the afternoon or evening may provide a more accurate fit.
  • Try Them Out: Finally, do a few laps around the store to make sure there are no hot spots or slipping.

Replacing

In general, a pair of running shoes should last between 300 to 500 miles (approximately 500 to 800 kilometers) of running, which equates to around 3 or 4 months for regular runners. Check your midsoles and outsoles for signs of compression or wear, if they are, it may be time for a new pair of shoes. Another sign you may be ready for a new pair is new discomfort in your feet, legs, knees, hips or back. Also, if you wear your running shoes casually, or are heavier than the typical runner – expect to get less distance out of your shoes.

Mistakes To Avoid

Pay close attention to this lists of common mistakes to avoid:

  • Buying For Looks: This is not a time for vanity – avoid the temptation to buy for looks. This is a prime example of form and function over fashion.
  • Buying Shoes That Are Too Small: Tight-fitting shoes lead to blisters and black and broken toenails.
  • Assuming Your Size: People wrongly assume sizes are standardized across brands – this is not the case, infact, models across the same brand can have different fits.

Tips:

  • Always get your feet measured. You may think you know your size, but your feet change over time, and one model’s fit can be drastically different from another’s.
  • Make sure to ask about buying the right kind of socks to run in.

FAIR PRICING:
You can expect to pay $100 to $150 for a good pair of running shoes that are well suited to most runners’ daily needs.

SOURCES

Picture of Daniel

Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.

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