To continue with our running series, this week we are giving you tips on things to consider when you are purchasing your running shoes.

Runners ask a lot of their shoes.  You need something soft enough for the pavement, firm enough to push off, burly enough for the long hours of pummeling, and light enough to keep the word “slog” out of your mind.  While no single shoe is perfect for everyone, consider these tips for find the shoe that is best for you.

  1. Running Specific Shoe-Running specific shoes contain specific technology to help you run. They are designed to prevent injuries from repetitive motion and pounding by offering cushioning for shock absorption and many other details in the design to help move with more efficiency
  2. Right Fit-A poorly fit shoe can make running painful and potentially lead to injury. If you consider one factor when you are trying to find shoes this should be top of the list!
    1. Try shoes on at the end of the day as your feet tend to swell when you run. By looking for shoes at the end of your day, you are more likely to find the best fit
    2. Leave a thumbs width in front of your toe-This will allow for the foot to spread and should avoid your toes hitting the end of your shoes when running downhill
    3. Make sure there is no pinching of sliding-you want your shoe to wrap comfortably around your foot and not feel sloppy.
    4. Width-There are certain brands that better accommodate a wide or narrow foot. Make sure to find a shoe that matches your foot.
  3. Type of Running Shoe-Make sure to choose a shoe based on the type of running that you want to do.
    1. Everyday-Most versatile, most durable, can handle all the running that the average person would do.
    2. Lightweight-Faster workouts or rases, less durable, less cushioned
    3. Trail-Best for dirt and rocky trails, lugs on the bottom for better grip, more durable upper
  4. Know what you are paying for-A higher price tag usually correlates with more technology and comfort features, opting for an inexpensive pair could mean the shoes aren’t designed with running in mind and may not hold up to the demands.
  5. Know the lingo
    1. Stack Height-amount of material between your foot and the ground. These can range from barefoot or minimally cushioned for people who prefer to feel the ground while running, to maximal or highly cushioned who prefer maximal cushioning or a plush running experience. Most shoes will fall somewhere in the middle.
    2. Heel-Toe Offset/Heel-Toe Drop-this describes the difference between the amount of material under the heel and the amount of material under the forefoot.
    3. Pronation Control-Running shoes are classified as neutral (about 80% of shoes and best for most runners), or stability shoes (designed to correct overpronation)
  6. Multiple Shoes-Having multiple shoes will help to reduce the risk of injury, allow you to have different shoes for different speeds, shoes for different terrain, and will help your shoes last longer. It will also allow you more options depending on how you are feeling each day-for example if you are feeling a little worn out you might choose a more cushioned shoe, as opposed to if you are feeling like a “superhero” you might choose a fast, lightweight shoe that is more responsive underfoot.

The bottom line is to find a shoe that works best with your running style and what you want to accomplish.

Happy Running, and if you have any questions, or find yourself suffering from some soreness or an injury, please don’t hesitate to reach out.


Reference: The Running Warehouse