While there is no single running shoe that is perfect for everyone, these 5 tips will help you find a shoe that's perfect for you. Whether you need stability for over-pronation, traction for trail running, or comfort for your first 5k or half-marathon, this guide will help you choose the best shoe for your needs.
Tip #1: Choose a Running-Specific Shoe
Running Shoes may look like other sneakers, but they contain specialized technology to help you run. In running, your foot hits the ground in basically the same way with each step. Unlike sneakers, running shoes are designed to prevent injury from that repetitive motion by offering specific cushioning to aid in shock absorption, as well as design features to help move you forward with greater ease.
Tip #2: Get the Right Fit
If you only consider one factor when selecting a running shoe, it should be how it fits. A running shoe that doesn't fit right will not only make your running experience painful, it could also lead to potential injury.
Running Shoe Fit Tips |
#1 Try Shoes On At The End Of The Day Feet tend tend to swell while you run and throughout the day, so trying on your shoes in the afternoon or evening may provide a more accurate fit. |
#2 Leave A Thumbs Width In Front Of Your Toe To accommodate foot spread, there should be roughly one thumb width between the end of your foot and the end of the shoe. This will keep your toes from hitting the end on downhill runs or if your feet swell. |
#3 No Pinching or Sliding The shoe should wrap comfortably around your foot. It should not pinch or feel sloppy, and your foot should be centered on the platform of the shoe. |
#4 Look For The Right Width Some shoes may better accommodate a narrow or wide foot, and some are even available in either wider or narrow size options. Standard shoe widths are D for men and B for women. |
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Tip #3: Choose the Right Type of Running Shoe
Running shoes are designed with specific purposes in mind. You should choose your running shoes based on what kind of running you want to do.
| Everyday Running Shoe | Most versatile option Can handle all the running that most people do Most durable |
| Lightweight Running Shoe | Best for faster workouts or races Less durable than everyday shoes Generally less cushioned than everyday shoes |
| Trail Running Shoe | Best for running on dirt and rocky trails Lugs on the bottom provide better grip on dirt and rocks Typically have a more durable upper |
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Tip #4: Know What You're Paying For
When it comes to running shoes, a higher price tag usually correlates with more technology and comfort features, but that doesn’t mean you have to buy the most expensive shoes in order to enjoy a run. In a similar vein, opting for a very inexpensive pair may mean that the shoes aren't designed with running in mind and may not hold up to the demands that running places on them.
Quality running shoes generally range in price from about $100 to $250. You should expect to pay in the $110 to $150 price range for running shoes that are very well suited to most runners’ daily needs.
Tip #5: Know the Lingo
"Stack Height"
Stack height is the term used to refer to the amount of material between your foot and the ground. Stack heights can range from barefoot, or minimally cushioned, to maximal, or highly cushioned. Most running shoes fall somewhere in the middle of the stack-height spectrum.
People who prefer running in shoes with minimal cushioning, or a low stack height, enjoy feeling the ground rather than the cushioning. They also appreciate what they describe as a more natural running experience. People who prefer running in shoes with maximal cushioning, or a high stack height, enjoy a plush running experience with a great deal of impact protection.
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"Heel-Toe Offset"
"Heel-toe offset" or "heel-toe drop" describes the difference between the amount of material under the heel and the amount of material under the forefoot of a running shoe.
Most running shoes have more material under the heel to accommodate a stride where the heel is the first part of the foot to hit the ground. This helps absorb the impact of landing. Running shoes with a lower heel-toe offset have a more uniform thickness of material under the entire foot. This promotes a stride where the middle or front of the foot hits the ground first.
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"Pronation Control"
Running shoes can be classified as either neutral or stability shoes. Neutral running shoes make up about 80% of running shoes. These models offer the largest selection and are best for most runners.
Stability running shoes contain technology that is designed to correct overpronation. Overpronation occurs when the ankle rolls excessively inward with each step, which can increase your chance of injury.
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Tracie is a former teacher and a lifelong learner who loves exploring. Most at home in the mountains, she enjoys tearing up and down the trails on her mountain bike, and occasionally leaves the wheels at home for a run through the trees.