Do I Need Running Shoes?

How to Find the Perfect Running Shoe

Whether you’re a newbie or an experienced runner, finding the perfect shoe isn’t always easy. But with a little trial and error, you can find a running shoe that fits your feet perfectly, helps you run long and strong, and protects your body from injury.

You’ll want to get fitted at a specialty running store that specializes in shoes for runners. There, a friendly staff will help you determine your foot shape and gait style to steer you towards the best shoes for you.

Getting Started

When you first start out running, it can be intimidating to go shopping for a pair of running shoes. There are a lot of choices in colors and designs, so it can be easy to get overwhelmed. But the best way to find a pair of running shoes is to focus on the fit of the shoe, not the color or design.

Choosing the right pair of running shoes will make your running experience much more enjoyable and help to avoid injury. Using the wrong shoes can lead to plantar fasciitis, knee pain and other common running injuries.

A good shoe should feel light and comfortable on your feet while you run, but it also should offer support to help prevent injury. You want a shoe with the right amount of cushioning for your foot size and style of running.

There are a variety of different cushioning materials available on the market. Some are designed to minimize the impact of a heel strike, while others provide soft landing areas.

While cushioning isn’t required for most runners, it can be a smart addition to your running shoe. It’s especially important for heavier runners or those who have a tendency to develop joint pain from overuse.

In addition to cushioning, the midsole of your shoe should also be designed with the best material for your foot size and style of running. The shoe should also have a supportive heel area and a smooth transition into your stride.

The best way to get the right size for you is to have your feet measured. You may need a half or full size larger than your normal shoe size for the best fit.

Once you have your new shoe, test it by doing a few short runs to get the feel of how the shoe fits. It should be a snug fit but not too tight, and the laces should be tied tightly enough to keep your foot in place without slipping or rubbing.

Fit

The fit of your running shoes is an important factor in how they support your feet and the way they feel. Having the wrong sized shoes can lead to a variety of foot problems including blisters, blackened toenails and stress fractures in the metatarsal bones.

The most effective way to ensure a good fit is to visit a specialty shoe store and ask for a professional to help you choose the best pair. They can also recommend the correct sizing for your unique foot shape and run style.

A podiatrist can even take a 3D scan of your foot for free to get a better understanding of your feet’s shape and needs. This information can be used to tailor your running shoes to your specific needs, reducing the chance of injury.

In addition to the size of your feet, other factors that can affect the fit of running shoes are your gait, training goals and what type of running you do. For example, runners who are training for a marathon will want a more cushioned shoe while those running for shorter distances may benefit from a more flexible running shoe.

To ensure the right fit, try on multiple brands and models before you make a decision. If you’re having trouble finding the perfect shoe for you, consider trying on a lighter or heavier shoe. This will allow you to see how the shoe fits in different scenarios and compare it to your current shoes.

Once you have a few pairs of shoes, try them on with your normal running socks and go for a walk around the store or a quick jog to see how they feel. You can even take them for a test run, just make sure you don’t go too long in them as they will be uncomfortable and possibly cause you to hurt yourself.

Another tip to help ensure a proper fit is to make sure there’s enough room in the toe box of your running shoes. This is usually about a thumb’s width between your longest toe and the front of the shoe. When you’re running, this wiggle room will help absorb impact so your toes don’t get pushed into the front of the shoe, which can cause injuries.

Stability

Stability shoes are designed to help prevent injuries like Achilles tendinitis, shin splints, and runner’s knee. They also help minimize overpronation, or the inward rolling of the feet during a run.

Stability running shoes are often heavier than neutral running shoes, but they’re made with more support in the midsole. They’re also crafted from materials that are more rigid than their neutral counterparts, such as carbon rubber.

The stability of a shoe depends on many factors, such as your unique biomechanics and training regimen. If you have weak arches, flat feet, or an overpronated gait, stability shoes are a good choice for your feet and can make a big difference in your running comfort and performance.

To find out if you need stability shoes, you can perform the wet test (pictured above). Wet your feet and then step on a piece of cardboard that’s been placed on the floor. If most of the cardboard is wet, you have low arches and would benefit from a stability shoe.

Some shoemakers also use a “medial post” to minimize inward foot roll, which can be helpful for runners with overpronation. Medial posts are a dense foam, rubber, or plastic piece built into the medial side of a shoe that helps prevent the foot and ankle from rolling inward during an overpronated run.

Another option for runners with an overpronated gait is to use a shoe that has “bars” or “rails.” Brooks’ Trailblazer 6 and Altra’s Guide 7 both have these structures, which help guide your foot down the middle of the shoe and reduce inward foot roll during a run.

A third option for runners with an overpronated stride is to choose a shoe that has a heel counter. Heel counters are a firm piece of material that surrounds the back of most shoes and provides structure to your foot.

You should also try on a few different models of stability shoes to find the best fit and feel. There’s a wide range of options within the stability category, so it’s important to try a few pairs to see what feels right for your feet and running style.

Cushioning

The cushioning provided by running shoes is important for reducing shock to the feet and joints. It reduces impact stress that may cause aches and pains as well as injury.

When it comes to the amount of cushioning you need in your running shoe, there are two main factors to consider: how much thickness is in the midsole (also known as stack height) and how firm the foam under your foot is. This depends on your body weight and the type of running you do.

Some runners prefer a more plush ride from their running shoes, while others are looking for less cushioning. A good way to find out if you need more or less cushioning is to compare a pair of lightweight shoes with a maximum shoe.

The midsole material in a running shoe can absorb the impact from each ground strike and help distribute it across your entire foot, helping protect your ankles, knees and lower back. The material can be made from foam, rubber or a combination of both.

Many shoe manufacturers offer different levels of cushioning in their shoes, depending on your needs. For example, some shoes have plush cushioning that helps support the foot while you run, while other shoes are designed to reduce shock by mimicking the natural roll of your feet.

You can also choose a neutral or stability shoe to add extra support. These shoes have extra cushion and arch support built-in to provide additional support for runners who have issues like overpronation or high arches.

These types of shoes are also ideal for runners with specific injuries, as they can provide extra support around the area of your injury. The most common running injuries involve the ankles, knees and lower back.

Runners who have chronic or recurring injuries need to consider the impact that the cushioning in their shoes is making on their bodies. If you have a nagging shin splint or are experiencing chronic pain in your hip or low back, you should probably reconsider whether the cushioning in your shoes is protecting your body or just making you feel good.