If you’re a runner, you know there’s nothing better than getting out there and hitting the pavement, track, trail, or wherever your favorite place to run is. But it’s critical to look after your feet: if you don’t have the right shoes, you could injure yourself or worse.
However, choosing the right running shoes for you can be daunting. So many options are available, and it’s easy to get lost in confusion. But don’t worry, we’re here to help!
We’ve done all the hard work for you. We’ve spent hours researching every aspect of running shoes and compiling our findings into an easy-to-read guide. This article will walk you through every detail, so you can choose the best running shoes for your feet without spending hours scouring the internet.
Ready? Let’s begin!
What is your Running Surface?
Your running surface is the thing that’s going to make or break your shoes. If you run on pavement, you’ll want shoes with good shock absorption and cushioning. If you run on trails, consider a shoe with more support and stability.
1. Road running:
Road running is often a mapped and measured long-distance course on a road. Look for road running shoes with the following features:
- Smooth rubber outsoles with a pavement design
- Cushioned midsoles for improved shock absorption
- Lightweight and breathable uppers for comfort.
2. Trail running:
Trail running is any run that takes place outside in nature on an unpaved path. These shoes are made to handle both rocky and soft terrain. Look for trail shoes that include the following features:
- Sticky rubber outsoles or deep lugs for improved traction,
- Protective midsoles against rock plates
- Uppers that are tough and keep debris out
- Weather-proofing for damp or muddy paths .
3. Cross-Training:
While the term is used generally, “cross-training” refers to a sort of exercise performed in place of running, such as tread-milling or hiking. Cross-training shoes are a hybrid form of sports shoe that allows athletes to move in various ways. The best cross-training shoes include the following features:
- Cushioning is abundant in both the heel and forefoot, providing stability for side-to-side movement.
- Thin sole that holds you in place while squatting with a hefty weight.
What Level of Cushioning You Need?
Cushioning refers to the thickness of the midsole. Cushioning can be plush or firm, depending on the type of foam used. You can combine and contrast the type and degree of cushioning.
Running shoes range from light to maximum cushioning to no cushioning; the thickness or firmness of the midsoles beneath your feet is a personal choice determined by your own needs as well as the purpose of the shoe.
- Maximum Cushion
Max cushioned running shoes, also known as maximalist shoes, have incredibly thick and slightly wider midsoles. The midsole foam of these shoes varies, but it is frequently described as smooth, plush, and cushiony, particularly during the impact portion of a runner’s stride. Maximum cushioning is especially good for athletes with high arches.
- Moderate Cushion
The midsoles of shoes with moderate cushioning are neither too thin nor too thick. Shoes with mild cushioning fall between comfort and little or no cushioning. Moderate cushioning may be preferred by runners with neutral pronation and neutral arches.
- Minimal Cushion
Athletes who want to feel more connected to the ground prefer shoes with less cushioning in the midsoles. They’re distinguished by little midsole cushioning, particularly a lack of substantial heel cushioning. Runners wearing minimalist shoes mimic a more natural running gait.
- Barefoot
The concept of “barefoot” shoes is a contradiction because the absence of shoes defines actual barefoot running. Barefoot shoes are those that feel the most like walking barefoot due to the lack of cushioning and the very thin layer of shoe between the foot and the ground.
- Understanding Drop
A running shoe’s “drop” is defined as the difference in height or diameter between the midsole under the heel and the exact measure under the ball of the foot.
The “heel-to-toe drop” of traditional running shoes is typically 10 to 12 millimeters of cushioning underneath the heels relative to the toes. A zero-drop shoe, on the other hand, may have no drop at all, which means your heel and forefoot are exactly at the same level.
For example, a barefoot running shoe has a near-zero drop, yet high heels can have a drop of ten. Higher-drop shoes are preferable for heel strikers, whereas lower-drop shoes (6 mm or less) are better for forefoot or midfoot strikers.
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What Level of Support You Need?
Before moving forward, first understand the concept of pronation. Pronation is defined as the way your foot rolls inward to distribute the force when you land. It is a normal human movement, yet it varies from one person to another. There are three types of pronation, and you need footwear that matches your level of pronation.
1. Neutral pronation:
Neutral pronation occurs when your foot automatically rolls inward by around 15%, helping it to absorb shock and keep your ankles and legs properly balanced. It makes you less prone to the typical injuries associated with other types of pronation.
Shoes to consider:
Those with basic pronation can benefit from neutral or stability shoes with a light build.
2. Underpronation (aka supination):
Under-pronation happens when your foot rolls outward from the ankle, putting pressure on your outer toes. It usually affects those with higher arches and might result in shock-related injuries.
Shoes to consider:
Supinators need shoes with greater outside padding or neutral shoes.
3. Overpronation:
Overpronation occurs when your foot rolls more than 15% inward or downward. People with this affliction are referred to as having “flat feet.”
Shoes to consider:
Overpronators need a stability shoe with a mid-line post or other motion control elements to limit overpronation and even out shoe wear.
Get a Good Shoe Fitting
Getting a good shoe fit is essential for choosing the right running shoes. It’s not enough to go with what feels comfortable in the store; you have to make sure your shoes are going to work with your feet and gait. Here are a few tips to keep in mind:
- Get your food measured. When it’s time to buy new shoes, have your feet sized at a shoe store. Do not rely on a 10-year-old foot measurement.
- Get your feet moving. We’re not suggesting you run a marathon, but standing up and moving about will give you a good idea of whether your shoes will irritate or cause discomfort.
- Wear socks. If you usually wear socks with all these shoes, bring them with you when you try the shoes on so you can see how they feel with the additional layer.
- Shop in the afternoon. Because your feet swell during the day, go shoe shopping in the evening when your feet are at their largest.
- Fit the shoes to your larger foot. Because most of us have one foot larger than the other, choose the shoe size that fits the larger foot.
- Put the shoes on with both feet. Even if the shoe fits perfectly on your larger foot, it should also be comfortable on your smaller foot as well.
- Lace your shoes properly. Lacing methods can make your shoes fit better. The loop lacing helps maintain the heel in place, while the box lacing relieves pressure points on the foot top.
Final Thoughts
There isn’t any such thing as a perfect running shoe; only the ideal shoe for you exists. Visit a specialty running store and have your arches, posture, and running routine analyzed to improve your odds of success.
Buying a pair of running shoes is costly, but little research can go a long way toward making your kilometers more pleasant.
