A visit to any sports store or running shoe specialist will reveal an overwhelming range of trainer choices. How on earth are you going to know which shoe is right for you? It’s not simply a matter of choosing the style or colour you like the best. Turns out, making the right choice is critical. Not only in terms of your performance and comfort, but also in reducing the risk of injury. With all the brands and models of running shoe alternatives out there to choose from, how do I choose running shoes?
I get asked this question quite a lot. To answer this question we have to take into consideration a number of factors including –
- How you run. The biomechanics of your personal running style, including your foot type and gait.
- Where you run. The surface you intend to run on, road, trail, treadmill, grass etc.
- Type of running. Are you planning to focus on long-distance, sprinting, racing, or a combination of these.
- The types of running shoes available.
So, let’s dive in and have a look at these topics and others, in more detail to help you make an informed decision about ‘how do I choose running shoes?’
Are Running Shoes Different From Other Athletic Shoes?
First, can you use your other athletic shoes for running?
Running shoes have different design characteristics than other types of trainers or athletic shoes.
- Typically, RUNNING SHOES will have more cushioning in the heel to absorb some shock where the heel strikes the ground, and less in the ball/toe area. This design supports the progress of the step as you roll through from heel strike to toe launch. Manufacturers also design running shoes to be lightweight and flexible.
- GYM SHOES will often have more support in the ankle area, so you can jump off a treadmill warm-up and into the weight room with stable support across the whole foot. You need stability when lifting. These can be a bit heavier.
- WALKING SHOES are generally more rigid and can be quite a bit heavier than running shoes. They don’t offer the same flexibility as running shoes and are not suitable for running.
- BASKETBALL SHOES have a bulkier design to provide structured support for the feet due to the constant sudden, sharp changes in direction. With all the jumping, stopping and starting, and changing direction, basketball shoes have a completely different design imperative than running shoes, even though there is a lot of running in a game. Basketball shoes are generally flatter than running shoes and have high ankle collars to help mitigate injury risk.
As you can see, there are big differences in shoe design for the various sport applications. It’s very important to get properly fitted with running specific shoes for the type of workouts you will be doing. Not only to enhance performance and comfort, but to decrease the risk of injury.
Now let’s take a look at the different types of running shoes available for your particular biomechanical running style.
Choosing Running Shoes For Your Running Technique.
As previously mentioned, there is a huge choice for running shoes these days, and it can be a bit overwhelming to know what to choose. Special attention needs to taken when selecting your shoes to make sure they are right for your feet.
Everyone’s feet and running styles are different, so it’s essential to get properly fitted.
You need help with this, it’s not good enough to just take a guess.
Most good sports stores will have a special machine called a gait analyser. The store staff will get you to run on the machine, a bit like a treadmill, to see how your feet impact the ground. Through this type of analysis, they can recommend a shoe that’s just right for you.
Depending on how your feet impact the ground, and what sort of running you will be doing, you may be recommended one of the following types of running shoe.
- CUSHIONED These shoes have extra cushioning foam in the midsole areas to lessen the impact shock of the feet striking the ground with each step. This type of trainer will be recommended if you suffer from knee or ankle problems. Long-distance runners will often opt for this type of shoe also. Underpronators, which we’ll talk about soon, may also find the extra cushioning helpful.
- STABILITY. A stability shoe will be recommended for runners who slightly over-pronate (more on that later) as they run. These shoes will typically have more midsole cushioning for arch support and to help reduce over-pronation.
- MOTION CONTROL. Motion control shoes are designed to help runners who excessively over-pronate. The shoe is more rigid, a little wider and has extra support in the arch area.
- TRAIL. Grip is the design imperative here. Trail running can see you running on a variety of challenging surfaces including wet, muddy, rocky, uneven, loose surfaces. These shoes have a more aggressive rubber outsole profile and are designed for maximum stability, grip, and ankle protection. Think a hybrid between running and hiking shoes.
- LIGHT WEIGHT. Sometimes known as racing shoes, these are generally fairly flat and have very little cushioning built in. These are made for speed work over short distances and impart a more natural, almost bare foot, running feel.
- NEUTRAL. The vast majority of runners will be fine with a neutral running shoe. Whilst most people naturally have a small amount of pronation as they run, neutral running shoes will suit them well. Neutral running shoes are generally lighter and more flexible than shoes designed to take care of over or under pronation. Most of the shoes listed above are available in a neutral format to suit the vast majority of runners.
Understanding Foot Pronation.
Firstly, it’s important to understand that pronation is completely natural and normal, it simply refers to the degree to which your foot rolls inward upon impacting the ground as you run. It is in no way some sort of negative or fault, as it is sometimes portrayed.
This rolling in motion helps the foot absorb the impact forces of landing, lessening shock transmission through the ankles, legs, and knees etc. It helps transfer the shock progressively through the whole foot as you roll in to lessen any jarring effect.
To find out your degree of pronation, you can take advantage of the aforementioned gait analysis, available at most good sports and running speciality stores.
Let’s take a look at the three different levels of pronation and which type of running shoe may be best for each.
- SUPINATION / UNDERPRONATION. In this case, there is little roll-in after the outside edge of the foot strikes the ground. This can cause a large amount of shock transmission through the lower legs. Neutral to cushioned shoes may help lessen the impact shock.
- NORMAL PRONATION. Neutral or stability running shoes are fine for these runners, since we are not trying to counteract any large degree of under or over pronation.
- OVERPRONATION. After impacting the ground, the foot will roll-in excessively, transferring the shock to the inner edge of the foot. Ideally, we only want roll-in to the ball of the feet, not any further. Motion-control shoes may help with these runners.
Your Foot Arch Type.
Your foot arch type is directly related to how your foot pronates. Do you know your foot arch type? Time to find out, particularly if you suffer from regular running injuries.
Knowing your foot arch type is helpful in choosing your running shoes, it turns out that certain arch types require different shoe types. Foot arch can also be a good indicator of how your feet pronate upon ground impact.
First, determine your arch type using the wet test. Simply wet your feet, stand on a dark surface and take a look at your imprint. Compare it to the picture below to see what sort of arch type you are.
Now that you know where you stand (sorry, had to say it), let’s take a look at what shoe types could be beneficial for you, not only from a comfort point of view, but also in reducing injury risk.
It’s also worth noting at this point that foot arch type is just one of many factors that may be a predictor of injury risk. There are a lot more biomechanical aspects of individual runners that have an impact on running technique and injury risk. But I think it’s at least beneficial to know your arch type when selecting running shoes.
- LOW ARCH. Sometimes known as flat feet, there is virtually no arch in the foot. You will see the entire foot imprinted on your wet test surface. These runners have a tendency to overpronate. Motion-control running shoes are usually recommended in this case. Low arch runners can be at risk from Achilles tendonitis and runner’s knee.
- NORMAL ARCH. A slight arch in the feet is the most common type of foot. You will see about half of your arch region in the wet test. Since there can be evidence of mild overpronation in these runners, neutral or stability running shoes may be a good choice.
- HIGH ARCH. Looking at your wet test footprint you will notice that you are mainly seeing your heel, the ball of your foot, and your toes, there may not be much of the rest of your foot visible. Typically, a runner with a high foot arch will have a tendency to supinate or underpronate. In this case, you may find neutral or cushioned running shoes will suit your feet best. Injuries often seen in high arch runners are stress fractures in the shins and feet, and shin-splints.
Choosing Running Shoes For Where You Are Going to Run.
Now that you know your arch type and to what degree you pronate as you run, we need to decide on where you are going to predominantly run in order to purchase the correct running shoes.
In some cases, it may be necessary to purchase different shoes for different surfaces and types of running you intend to do.
Let’s now take a look at the various surface types.
- ROAD. Roads, footpaths, and other unforgiving running surfaces such as these can be hard on your joints, especially if you are covering long distances. Cushioning is the secret here. Road running shoes will characteristically have extra cushioning, be flexible, stable and have a flatter outsole.
- TRAIL. Trail shoes are your best choice for off-road running. Mud, gravel, rocky and uneven surfaces are all things you will encounter exploring the great outdoors. Trail shoes have bigger lugs on the outsole than road running shoes to provide greater grip. They also often have protective plates built in to insulate your feet from sharp rocks and sticks, etc.
- TREADMILL. Running on a treadmill is similar to road running except the surface is a little softer and has no twists, turns or uneven surfaces. Most road running shoes that have some level of cushioning are suitable for the treadmill. If you are using the treadmill mainly for warm-ups before a gym session, you may want to try a cross-training shoe. These are a little flatter than most running shoes to provide the extra stability needed when lifting weights.
- RACING. If your jam is racing or track work, you may want to choose a minimalist, lightweight shoe. These have less cushioning, are very flexible and are built for speed.
- LONG_DISTANCE. Most marathoners and long-distance runners opt for shoes with plenty of cushioning. This makes sense, since covering long distances on hard surfaces can be quite brutal on your feet and joints.
What About Running Socks?
Try telling your friends or workmates that you just spent $30 on a pair of socks. Be prepared for bewildered looks coming your way.
Truth is, if you are going to be serious about running, especially long-distance running, you might to want to invest in proper running socks.
These are available in all good sports stores at various price points. The brand I use, Lightfeet, manufacture their running socks in left and right for perfect fit, are beautifully cushioned, provide great arch support and are extremely comfortable. They breathe well and are extremely durable.
They may seem extravagant, but the difference they make is remarkable, I have done many a marathon in them.
Apart from dedicated running socks, there are other sports socks you can try, as well as insoles which can make a difference to your comfort levels. Definitely worth a try.
Wrapping It Up
I hope you can see that having a little knowledge about your feet and the types of trainers that are out there will help you make an informed choice when purchasing running shoes.
All these specifics can help, but the most important thing is finding the best fitting and most comfortable shoe.
Good running stores will give you quite a few options of styles and colourways in the type of running shoe best for you. However, it’s important that it fits well and is comfortable to run in.
Another point to be aware of is that often as you run, your feet may swell up a little and the shoes may become too tight. If that’s you, it may be prudent to go with a half size bigger or even a wide version of the shoe you have chosen.
About twenty years ago I got back into running seriously after a period of just doing casual runs here and there. I made the classic mistake of just picking out a design I liked without knowing anything about my foot make up or types of shoe available. I simply laced up and headed out.
Almost immediately, I was beginning to suffer lower back pain, knee pain and fatigue after every run.
Turns out, those shoes were the culprit, poor design, lack of proper cushioning and a less than ideal fit.
After realising my mistake, and with the help of an experienced runner friend, I got properly fitted with a reputable brand. Within a short period of time the pain was reducing, my runs were getting longer and my fitness was improving. Having the right shoes can really make that much difference.
Luckily, there are plenty of choices for boys and girls, heaps of designs, styles, and colours. There are special event shoes such as the NYC Marathon special editions, Tokyo Marathon etc. One of the most famous and sought after special editions was the Saucony Dunkin’ Donuts design, they looked really great.
I hope this article has given you some information to help you purchase the ideal shoes and be your best out there on the track.
Happy running
Steve
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
