Running is one of the most popular forms of exercise worldwide, with millions embracing the simplicity and effectiveness of lacing up and heading out the door. Whether it’s a morning jog through the park, an evening sprint along city streets, or a weekend trail adventure, people everywhere have discovered the transformative power of running.
The numbers speak for themselves – running apps and fitness trackers show participation continues to surge year after year, with newcomers joining seasoned runners in pursuing their fitness goals. Perhaps it’s the minimal equipment required, the flexibility to run anywhere, or simply the meditative rhythm of feet hitting pavement that keeps drawing people in.
The physical and mental health benefits are undoubtedly enormous. In fact, research suggests that running changes your brain and body, having the magical ability to reduce stress, improve heart health and alleviate depression.
And in our fast-paced, always-connected world, doesn’t that sound like exactly what we need?
Go on; breathe in that fresh, crisp air, and bring on the lactic burn. Feels good, don’t it?
If you’re a newcomer to the miracle of running and you don’t yet have any trainers to dust off, you might be wondering where to start when shopping for shoes. It’s definitely a decision which requires some research; plantar fasciitis, Achilles tendinitis, stress fractures, bunions, corns, hammertoes, and tendonitis…wear the wrong type of running shoe and one of these could happen to you.
With that in mind, here are 8 tips for choosing the best running shoes.
Don’t Place Too Much Emphasis On Looks
Looking fashionable while you run is all well and good – hey, you might even pick up a companion as you pound the pavement – but this shouldn’t be your priority. You’re more likely to look good by keeping up your running regime for a short while, spurred on by more comfortable shoes, after all.
In fact, research has suggested that regular, devoted running can make you look 9 years younger. Wow!
Your running shoe is more like a tool that can influence your performance. Choose the right shoe, regardless of fashion, is the most surefire way to ensure you keep at it long enough to reap the benefits.
Shoe Size Isn’t Set In Stone
Shoe shapes and sizes which are supposed to be standardised can actually differ hugely across brands and countries. Nope, we’re not only talking about those cut-price Nikes you scored on Ali Express.
Indeed, even trusted brands like New Balance, Adidas and Hoka One One offer running shoes which may experience some size divergence.
Therefore, it’s good to try on a shoe in person before buying, to avoid getting the wrong size. That, or you could get yourself measured in the shoe store so you’re equipped with the precise measurements you’re working with going forward.
In terms of fit, your heel and midfoot should be the most prominent points of contact. Generally speaking, it’s recommended that you leave a space the size of your thumb between the tip of your longest toe and the sole of your shoe.
Shop For Shoes In The Afternoon
Your feet swell as each day progresses, making them considerably larger in the evening than when you woke up. Interestingly, it’s been reported that they can grow by as much as half a shoe size over the course of a day! To avoid buying too small running shoes that will cause blisters, it is advisable to go shoe shopping in the afternoon.
Read: 4 men’s must-have shoes for S/S 2023
Always Try On Shoes Wearing Running Socks
You weren’t planning on going running in bare feet or ultra thin socks, were you? Indeed, it matters greatly what type of running sock (yep, that’s another decision to be made) you prefer, and whether they’re thin or thick. Try on any running shoes you’re considering while wearing the same socks you use for running.
Think Carefully About Your Routine Running Route
Your choice of running shoes will also depend on the kind of terrain where you will be running, and your kicks need to be compatible with your preferred surface.
Is your running route through soft muddy trails? Then you’ll need a pair of trail shoes. These are the best shoes for running on uneven terrain as they have a deep tread, better grip and offer more ankle support. If you want to improve them even more use some specialized shoe insoles.
If you’re running on pavements, however, then you should invest in road shoes. They have more cushioning than lightweight, trail running shoes, possessing better shock absorption which minimises the risk of injury. Should you envisage doing a bit of both, then invest in a pair of hybrid running shoes.
Seek Shoe Shops With In-Store Treadmills For A Test Run
Yes, you can test them. Perhaps not by leaving the store, running down the road and never returning, but most big sports shops do have in-store treadmills where you can give your potential purchase a trial run.
Don’t be shy about taking advantage of this service – it’s there for a reason. A proper test run, even if it’s just for a few minutes, can reveal issues that simply walking around the shop floor won’t uncover. You’ll get a feel for how the shoes respond to your running style, whether there are any uncomfortable pressure points that emerge with repetitive motion, and how well the cushioning absorbs impact at your preferred pace.
Some specialist running shops even offer gait analysis technology alongside their treadmills, using video cameras to capture your running form and help identify which shoes best complement your natural stride. It’s far better to discover any incompatibilities in the shop than three kilometres into your first proper run.
Consider Your Foot Width & Natural Shape
Not all feet are created equal, and standard shoe widths don’t work for everyone. Many runners overlook the importance of width when selecting their trainers, focusing solely on length, but getting this wrong can lead to unnecessary discomfort and potential injury.
If you find your feet feeling squeezed or experiencing numbness during runs, you might benefit from exploring wider options. Both women’s and men’s wide fit shoes that align with the natural contours of your feet can make an enormous difference to your comfort and performance. These designs offer more room in the toe box and midfoot area, allowing your feet to spread naturally upon impact – which is exactly what they’re meant to do when you run.
Pay attention to how your current shoes feel after a few kilometres. Are there pressure points along the sides? Do your little toes feel cramped? These are telltale signs you might need a wider fit. Many major brands now offer their popular models in various width options, from narrow to extra wide, so you needn’t compromise on quality or technology.
Remember, your feet may also change shape over time due to age, pregnancy, or simply years of running, so it’s worth reassessing your width needs periodically. A properly fitted shoe – in both length and width – should feel secure but never restrictive, allowing your foot to move naturally through each stride whilst still providing the support you need.
Determine Your Food Type & Gait
Another important thing when looking for running shoes is determining your foot type. Your feet could have either a low, neutral or high arch. To identify the type of feet you have, wet them and then trace the wet footprints on a piece of paper or the wet sand. Once you have identified your type of feet, seek out a shoe specifically designed for it.
Alternatively, you can check the base of an old pair of shoes to check where the wear and tear is focused. Even wear and tear at both tip and heel suggest a neutral arch, whilst excessive wear on the inner sole is indicative of a low arch. Should your outer soles be more worn, you may well have a high arch.
Also important is your gait, which can help you determine the best type of running shoe for you. There are different types of running gait or running pronation (basically your stance and posture as you run) and, in layman’s terms, there are three; normal, under pronation or supination, or overpronation. Identifying which category your gait falls into will help you choose the best shoe.
Shape has written a useful guide on how to determine your running gait. Do check it out sometime.
