How-To Choose the Correct Running Shoes
So you’ve decided to make a life change. You want to be more
physically healthy. You want to eat better. You want to hit the gym every other
day. And hey, while you’re at it, why not take on a marathon too?
It’s great that so many more people these days are deciding to lead healthier,
active lives. But if you are serious about running, you need to make some
adjustments before hitting the track. And the biggest adjustment is to get the
right shoes. Running shoes may all look the same but each pair is
very different, specially contoured to different types of feet and athletic
builds. You need a pair of running shoes that is perfect for you. Otherwise, you
increase the likelihood of an injury. On top of that, you might not get the best
energy return from your running stride that you should get. These tips will help
you find the right shoes so you can train hard and pass through the finish line
- Understand pronation. Pronation refers to how your body
distributes weight as you go through your walking stride or gait cycle.
Determine your feet’s pronation. Perform the Wet Test.
- Neutral pronators distribute their weight evenly
across their feet, rolling inwards slightly to absorb the impact of the step.
Neutral pronators tend to have medium arches. Neutral pronation is the most
ideal, efficient type of gait.
- Over-pronators put more pressure on the insides
(medial sides) of their feet towards their arches and their big toes as they
walk. Their feet roll inwards too much as they walk. Over-pronators tend to have
flat arches on their feet.
- Under-pronators put more pressure on the outsides of their feet away from
their arches (lateral sides) and towards their small toes as they walk. Their
feet do not roll inward enough as they walk. Under-pronators tend to have high
arches on their feet.
Select the right type of running shoes.
- Dip just the bottom of your foot in water.
- Step onto a paper bag. Follow all the way through
with your step and onto the next step as if you were walking naturally.
- Examine the footprint on the paper bag. If the
footprint is very narrow and not very wet in the area of the foot’s arch, you are
likely an under-pronator. If the footprint is large and filled out fully around
the area of the foot’s arch, you are likely an over-pronator. If it’s somewhere
in the middle, you are likely a neutral pronator.
Choose a trusted brand for your running shoes. These brands
ensure top-notch quality. Brands like Asics, Mizuno, Brooks, Diadora, New Balance, and Nike are the most trusted
brands among runners.
Choose the best fit. As always, try on your running shoes
before you buy them.
- Motion Control running shoes: For moderate to heavy
over-pronators. Motion control running shoes are designed to be inflexible, with
denser material on the inside of the shoe so as to limit pronation. The shoes
themselves are heavy but very durable.
- Stability running shoes: For mild to moderate
over-pronators and neutral pronators with heavier builds. Stability running shoes
are more flexible than motion control shoes but still offer good medial support
- Cushioned running shoes: For under-pronators and
neutral pronators with lighter builds. Cushioned running shoes are very flexible,
lightweight, and softly cushioned to encourage foot motion.
Buy two pairs of running shoes, if you can afford to. Many runners who run
more than 3 times per week buy two pairs of running shoes. Your running shoes
need 24-48 hours of rest after a run so the soles can recover their cushioning
and support your feet properly. If you plan to run more frequently and can afford
a second pair of running shoes, a second pair would be a good investment towards
Replace running shoes when the soles start to look worn. A pair of running
shoes will last about 400-500 miles, or about 6 months. But once the soles start
to wear thin, that’s a sign that the running shoes have lost much of their
- As a rule of thumb, use the Rule of Thumb for fitting your running shoes.
Make sure your running shoes have about a thumb’s length of space to give at the
toe box. As you run, your feet will swell up a little bit. You want to be sure
there’s enough room in your running shoes when that happens to still let the
blood flow in your feet.
- Also be sure that the running shoes are wide enough for your feet. When you
try them on, the uppers shouldn’t stretch over the midsole of the shoes.
- Your heel can move a little bit at the mouth but they shouldn’t slip out of