Choosing running shoes that are right (for you)

by Agata, posted in General advice

It’s surprising how many people ask me what shoes I use when I run because they want to start running and they are trying to choose the right shoes. I have been running in New Balance since the beginning and my one attempt to ‘cheat ‘ on my NB with Asics was a disaster. Just last week a coworker of mine (significantly older than me) shared with me that she decided to add running to her workout routine (she is a competitive tennis player) and got these ultra light running shoes, but her knees are not happy and she thinks she needs different shoes. She was asking me what shoes I run in. Of course I told her – it’s no secret (they can be frequently seen in my office after I run to work), but I also told her that she is asking the wrong question. Each runner needs to choose right shoes for them. It made me start thinking about the need for a post about choosing running shoes wisely and then, I saw yesterday an article in Runner’s World on common mistakes people make when choosing running shoes. So here is what I know of the process.

Where to shop

Yes, I think that’s the right place to start when making decision on running shoes. Obviously, once you know what shoes work for you, feel free to order another pair from the company website, Amazon or wherever you can find them. But at least in the beginning, you should go to proper running store. Frequently, people will just go to a regular running store and this may not be the best decision, especially if you don’t know too much on your own and will need help. I have been to plenty ‘sport’ stores where people helping me have never run more than 3 miles and even then it wasn’t serious. Unfortunately, they are unlikely to have much insight into running shoes. They also tend to have less choice and from the lower end of the spectrum. I once stopped by a sport store to buy replacement shoes for my old running shoes and the store manager told me that they don’t carry those expensive shoes. In my area, I like sending people to Potomac River Running (I am not affiliated with them in any way). People who work there usually run a lot (like the last person who helped me was an ultra runner) and they are very knowledgeable. They also have treadmills in their stores, so you can actually try out the shoes. So step #1: proper running store.

Where you run 

This is the part where you have to think carefully what you plan to do with your shoes. I will use my coworker as an example. She tried running in her tennis shoes, but found out quickly that they were just not comfortable. She bought running shoes and noticed that her feet and ankles slide around sideways when she plays tennis in them. The running shoes were also of the ultra light type and they were not providing support or cushioning. Those are meant really mostly for racing. So step #2: decide what the shoes will be used for. Are you going to run on roads or trails? Cross training? How far? And yes, you may find out you need multiple pairs to address all of your different runs/workouts.

How you run

This is usually the hardest part to figure out and that’s why I was mentioning Potomac River Running with their treadmill. Each of us places feet differently when we run and our shoes need to be built accordingly. There are three types of running shoes: cushioning, stability and motion control. I have some recent experience on the subject of running in wrong shoes (well, incorrect size was a contributing factor there though) – if you choose poorly, you can develop plantar faciiatis, hurt your joints or tendons. Different type of shoes compensate for how far off from putting your foot down straight you are and if you roll your foot or ankle during running. If you tend to over-pronate (your foot tends to roll inwards), then you should opt for motion control shoes. Those shoes will have more support in mid-soles and harder inside side. Cushioned shoes are meant for under-pronators with more cushioning focused in forefoot and heel. And then there are stability shoes, which are somewhere in between motion control and stability. Hence step #3: which part of your foot needs the most support? Here is my article on types of running shoes. Hopefully, it will help with a bit with this question.

Size matters

You should get your feet measured at the store, both for length and width. That goes for both beginner runners and for experienced runners. Your running shoes need to fit right, so you need to verify what size your feet really are, not what size of dress shoes (or boots or every day shoes) you wear. You will need both length and width. When it comes to length, you will need to answer honestly how far you are going to run. If your runs are usually short, then you won’t need much extra room. However, if you run in high heat or very long distances (my Disney marathon?), you will need room as your feet will swell some. You don’t want to have too much room though, as that will make your feet move around inside the shoe and make you prone to injury and blisters. Majority of people out there don’t give too much thought to width of the shoes, since selling ‘regular’ shoes with different widths is a pretty novel idea. Also, we can usually get away with regular width. However, when you are running, it’s worth checking, as it may save you some pain and potential injuries. Since they are available, why not? A very important note: choosing running shoes is not time for being self-conscious about shoe size. This makes step #4: choose the correct size. You should measure your foot every now and then, since running a lot may make your feet get a little bigger. Also, some major life events can impact your shoe size. Majority of us know that, for example, pregnancy makes feet get bigger. In many cases, they shrink back afterwards, but you should check if the fit will still be correct. Also, large weight changes (weight gains in particular) may impact your feet.

Shape matters

At this point, there is probably relatively little choice, especially if you have an usual foot size. Not all brands make different widths and different brands have different shoe shapes, especially when it comes to where the arch is. Try a few pairs and walk around in them. Bonus points if they can let you jump on a treadmill for a minute or two. Remember that if anybody feels uncomfortable now, it will be really painful in a few miles. I remember when I once tried on new version of NB shoes I used to run in and found out that they made sides a little bit higher. I am sure it seemed like nothing to many people, but for me, it made them just tall enough to rub against my ankles. Always try your shoes if they are not exact replicas of shoes you already own. So step #5: find a comfortable fit.

If you went through all of these steps, you probably have found the right pair for yourself. Hopefully, you didn’t get sidetracked along the way by things like ‘but my friend runs in (…)’ or ‘these are prettier/cooler’. Proper running shoes may be on the expensive side, but they are definitely worth it. And one last thought on the issue of running shoes: keep track of mileage – they are good for 300-500 miles and then they need to be replaced.

223 thoughts on “Choosing running shoes that are right (for you)”

    1. I wasn’t planning on writing part 2 to this particular post, as I thought it said pretty much all important things on the issue. However, if I have missed something, I will be happy to write more on the subject. Do you have a specific question or aspect of shoe selection you’d like me to explore? Thanks!

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