How to choose the right running shoes
Are you taking on a run for charity and struggling to find a pair of running shoes that work for you? Here’s our guide to choosing the right pair.
Choosing the right running shoes is an important part of your running journey. The right pair of shoes will not only keep you comfortable across the miles but will also help prevent injury.
The first step to choosing the right pair of running shoes is to consider your running goals and experience. How far are you hoping to run? How much time will you be spending on your feet? And how much support do you need?
By answering these questions, you'll be able to narrow down what it is you're looking for.
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First, you’ll need to consider your individual biomechanics. Do you have wide or narrow feet? If you have wide feet, you’ll want to consider a shoe with a wider toe box to allow enough room for your toes to spread and wiggle.
Do you overpronate (your feet roll in as you stride) or supinate (your feet roll out as you stride), or do you have a neutral stride? This will impact which shoes you choose - if you overpronate, you may prefer a stability shoe, whilst if you supinate or have a neutral stride, you may prefer a more neutral shoe. It’s important you choose a pair of shoes that will support your individual stride.
If you aren’t sure, a running gait analysis will help you find out.
Running shoes differ depending on the surface they’re intended for. So it’s important you consider what surface you’ll be running on when choosing your shoe.
Road running shoes
If you’re going to be running on roads and taking on races like the London Marathon or the Great North Run, then you need to choose a shoe that’s intended for road running. These are often built with higher shock absorption to allow for the impact of the road. They may also feature a higher heel to toe drop (the difference in height between the heel and forefoot) to propel you forward.
Trail running shoes
Alternatively, if you’re planning to run on trails across woodlands and the countryside then it’s important you choose a trail shoe. Trail shoes are built with increased grip and traction, a wider toe box to prevent to your toes from stubbing, and a lower heel to toe drop to improve your balance and contact with the ground. You can also get waterproof trail shoes to keep your feet dry across muddy courses.
Your running shoes should feel comfortable and secure. There shouldn’t be any compression or tightness across the shoe, and your toes shouldn’t feel bunched together. If you feel any tightness or cramping in your feet whilst wearing the shoe, then it isn’t the right shoe for you.
To help you decide if your shoe fits correctly, here are some questions to ask yourself:
- Does the heel of the shoe slip? Or does the back of the shoe feel tight or dig in? If either of these occur, the shoes don’t fit you correctly.
- Does your heel feel comfortable in the shoe? Is there enough room for ankle motion or does your heel feel locked in? You want your heel to feel stable and secure but have room for movement and mobility too.
- Does your instep feel compressed at all by the top of the shoe or the laces? Does the top of the shoe feel tight?
- Does the shoe feel wide enough across your forefoot and toes?
- Does the toebox allow your toes enough room? Can you wiggle each comfortably?
- Do your toes touch the end of the toebox? Or is there too much room?
By answering these questions as you try on your shoes, you should be able to work out how well the shoes fit.
Tip: it can be beneficial to size up when buying running shoes to allow room for your feet to spread and swell. Buying shoes later in the day can also help you get a better feel for how a shoe will fit you as you run, as our feet naturally swell throughout the day.
If you’re new to running and still trying to decide what you’re looking for in a running shoe, then it’s best to go to a specialist running shop where you can get an expert to help you choose a running shoe. This will also allow you to try on multiple pairs and choose a pair that fit you best. Most specialist running shops also have a treadmill handy so that you can take your shoes for a short test run.
With so many shoes on offer, and each promising different benefits, picking a running shoe can seem like an overwhelming task. But what’s important is that you invest in a quality shoe that fits well and supports your goals. Don’t pick one because it looks nice. But because it will support you over the many miles you’re about to run. And remember once you’ve chosen to lace up and enjoy.
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