How to Choose Running Shoes

With a dizzying array of options available in both online and brick-and-mortar stores, finding the perfect running shoe can feel like searching for a needle in a haystack. It's no wonder, then, that the question of how to choose running shoes is so common.

Whether you're an experienced runner or just starting out, a professional or an amateur, your running shoes play a crucial role in your comfort, injury prevention, and overall performance.

To help you navigate this decision, here’s a breakdown of why choosing the right shoe matters and how to choose running shoes that are best for you.

The importance of choosing the right running shoes

Your running shoes are more than just footwear; they’re essential tools that can affect your running experience. Dr. Steven Gershman, DPM, says that shoes are "like orthodontia for the teeth," noting that they can "change gait, alignment, and the biomechanics of the foot." 

On the other hand, choosing the wrong running shoe can lead to discomfort and a less enjoyable experience, and might even result in injuries. 

So, when figuring out how to choose running shoes, remember that the right pair can:

• Prevent injury 

By offering essential support, cushioning, and alignment, proper footwear reduces the strain on your feet, ankles, knees, and back.

Take, for example, a study that found runners who wore motion control shoes - often referred to as overpronation shoes - had a significantly lower risk of injury compared to those in standard shoes. This protective effect was especially notable in runners with pronated feet, who benefited from the shoes’ firm midsoles and structured heel counters that helped control foot movement and promote neutral alignment [1].

In addition, another study suggests that focusing on factors like shoe cushioning and running mechanics, which influence impact forces, can be an even more effective strategy for running injury prevention. This study shows that by reducing impact forces through specific shoe features or adopting proper running techniques, runners can lower the risk of injuries like stress fractures [2].

• Enhance performance

If you’re wondering how to choose running shoes, keep in mind that shoes can do more than just protect your feet; they can actively enhance your running performance.

Recent research into advanced footwear technology (AFT) reveals that lighter shoes with advanced materials improve running economy, allowing runners to maintain a steady pace with less effort. 

The study also found that runners using AFT shoes experienced noticeable improvements in race times, from 10k to marathon distances. These shoes boost energy efficiency by enhancing both stride length and contact time, leading to a more powerful and effective run [3].

How to pick the right running shoe by understanding your foot type

Your foot type, including aspects like arch height and pronation, greatly impacts how your feet interact with the ground and, therefore, what kind of shoes will best support your running experience.

• Identifying your arch type

Understanding your arch type - whether flat, normal, or high - is crucial for figuring out how to pick the right running shoe for you. 

To identify your arch type, wet the bottom of your foot and step onto a piece of paper. Take a look at your footprint:

• Flat arch

If your footprint shows the entire sole of your foot with little to no curve, you likely have a flat arch. This means your feet may roll inward too much (overpronate), and you might benefit from shoes with motion control or stability features.

• Normal arch

If your footprint shows a moderate curve along the inside, you have a normal arch and you’re likely a neutral pronator.

• High arch

If your footprint shows only a small portion of your heel and ball of your foot, with a significant curve, you have a high arch. You might supinate (roll outward) and may need well-cushioned shoes to absorb shock.

• How foot mechanics influence shoe choice

Your foot mechanics - whether you overpronate, supinate, or have a neutral gait - are another important factor to consider. These mechanics affect how your foot strikes the ground and how your body absorbs the impact.

To determine your foot mechanics, examine the wear pattern on a well-used pair of running shoes:

• Overpronation

If the inside edge of your shoe’s sole is more worn out, you probably overpronate. This means your feet roll inward excessively, and you might need stability running shoes, or motion control shoes, to guide your feet through a more neutral alignment. Dr. Josh White, DPM, notes that ideal footwear should also have a firm heel counter and a wide support base, while a firm midsole provides the necessary support and stability to address overpronation.

• Supination

If the wear is concentrated along the outside edge of your shoes and sole, particularly at the heel and the small toe area, you probably supinate. This outward rolling motion often requires neutral running shoes with extra cushioning to provide the necessary shock absorption. Dr. White suggests looking for a flexible and cushioned midsole, good arch support, and a wide toe box to accommodate the outward rolling of the foot.

• Neutral pronation

If the wear is evenly distributed across the ball of your foot and heel, you have a neutral gait. A neutral running shoe or light stability shoes are usually sufficient for your needs.

Key features to consider in running shoes

When choosing the best running shoes for you, it's essential to focus on the features that best match your running habits and foot shape. Cushioning, stability, and responsiveness are key aspects to consider, as they directly influence your comfort, performance, and injury prevention. 

Let's explore these features in more detail to help you make an informed decision.

• How to pick the right running shoe: The role of cushioning

Cushioning plays a crucial role in absorbing the impact of each step, reducing stress on your feet, knees, and joints. Depending on your preferences and running style, different types of cushioning may suit you better:

• Maximum cushioning. These shoes offer a plush, soft feel, ideal for long distance running or runners who prefer extra comfort. The thick padding in the midsoles helps absorb shock over extended periods, making them a good choice for runners who cover many miles or participate in multi-day races.
• Moderate cushioning. A balanced option, moderate cushioning provides a mix of comfort and responsiveness. These shoes strike a middle ground, offering enough padding to protect your feet while maintaining a firm platform for a solid push-off during your stride.
• Minimal cushioning. For runners who prefer a more natural connection with the ground, minimal cushioning shoes are the way to go. These shoes offer just enough padding to protect your feet while allowing you to feel the terrain beneath you, promoting a more natural gait.
• Barefoot shoes. These shoes provide the closest experience to running without shoes, with very little to no cushioning. They are designed for runners who want to strengthen their feet and experience a natural running style, with minimal interference between their feet and the ground.

• Material and build quality

The materials used in running shoes significantly impact their durability, breathability, and weight. 

Here's what to consider when evaluating the build quality of a running shoe:

• Durability. The longevity of your running shoes largely depends on the quality of the materials used in the outsole and upper. High-quality rubber compounds in the outsole can withstand extensive wear, while durable mesh or synthetic materials in the upper help maintain the shoe's structure over time. When considering the longevity of your footwear, it's important to recognize when it's time for a new pair. Knowing how often you should replace running shoes can ensure you always have the optimal support and cushioning needed for effective running.
• Breathability. Breathable materials, such as engineered mesh, allow air to circulate within the shoe, keeping your feet cool and dry during runs, and therefore odor-free and healthy, as excessive moisture can lead to discomfort, blisters and other issues. 
• Weight. The weight of a running shoe can affect your performance, especially over long distances. Lightweight materials, such as EVA foam in the midsole and minimal overlays on the upper, reduce the shoe's overall weight, allowing for faster and more efficient running.

• Considering where you run

The terrain you typically run on should also influence your shoe selection. 

Different environments require specific features to ensure optimal performance and protection:

• Road running shoes. For those who primarily run on pavement or other smooth surfaces, road running shoes with a relatively smooth outsole and moderate cushioning are ideal. These athletic shoes are designed to provide comfort and shock absorption on hard surfaces while maintaining a light and responsive feel.
• Trail running shoes. If you enjoy running on trails, you'll need shoes with enhanced grip and protection. Trail running shoes often feature special tread patterns on the outsole for better traction on uneven or slippery terrain. They may also have more rigid soles to protect your feet from rocks and debris. This need for specific features underscores the importance of understanding the differences between running shoes vs walking shoes, especially when choosing footwear for varied terrains.
• Track running shoes. Track runners benefit from shoes with a flat, firm outsole that maximizes ground contact and grip. These shoes are often lighter and more responsive, allowing for quick movements and efficient energy transfer during sprints or long-distance runs on the track.

Testing for the right fit

A well-fitted shoe is crucial because it prevents your feet from moving around inside, which can cause instability and increase the risk of injuries. 

Here’s how to ensure your running shoes have the right fit.

• Tips for trying on new running shoes

When testing new running shoes, timing and preparation are key:

1. Try on shoes later in the day

Feet naturally swell throughout the day, reaching their largest size in the evening. By trying on shoes during this time, you’ll ensure they fit well even when your feet are at their most expanded.

2. Wear the right socks

Always bring the socks you plan to wear while running. The thickness of the socks can affect the fit, so it’s important to match them to your shoes to avoid surprises on your runs.

3. Measure both feet

It’s common for one foot to be slightly larger than the other. Measure both feet and fit the shoe to the larger foot to avoid discomfort.

4. Walk and jog around

Don’t just stand in your new shoes - take a few steps, jog in place, or even jump a little. This will help you get a better sense of how the shoes perform under real running conditions.

• Ensuring adequate space and comfort

When looking for the right fit, pay close attention to these areas:

• Toe box space

Ensure there’s at least ½ inch of space between your longest toe and the front of the shoe. This extra room allows your toes to move comfortably without feeling cramped, reducing the risk of blisters and black toenails.

• Heel fit

Your heel should fit snugly in the shoe without slipping out as you walk or run. A good heel fit prevents slippage that can lead to abrasions, blisters, and other foot issues.

• Overall comfort

The shoes should feel comfortable right from the start. While some breaking-in might occur, the right shoes shouldn’t require an extensive adjustment period. Running shoes that fit just right from the beginning will help prevent unnecessary slippage and provide a solid foundation for your runs.

 

 

Find your ideal fit with Orthofeet’s arch support running shoes

Orthofeet’s running shoes are designed by podiatrists and biomechanical engineers with key features, including:

• Ortho-Cushion™ system 

Combines a premium orthotic insole with ergonomic cushioning to absorb impacts and improve walking ease.

• Orthotic insole

Provides anatomical arch support with multi-layer density foams for full heel-to-toe cushioning.

• Flexible uppers

Conform to foot shape, offering a pressure-free fit.

• Arch Booster system

Allows for additional arch support to reduce pressure on the heel and ball of the foot.

• Wide toe box and extended widths

Provides ample room for toes and accommodates conditions like bunions, hammertoes, and swelling.

• Protective interior

Features a soft, padded, and seam-free design for comfort, especially for sensitive feet.

Such features can be crucial if you’re wondering if you can run after knee replacement surgery or any other type of lower limb rehabilitation, as they ensure enhanced support and comfort during recovery.

Choosing the right running shoes is essential for enhancing your performance and preventing injuries. With options like arch support running shoes, orthopedic running shoes for men, and orthopedic running shoes for women, Orthofeet offers tailored solutions that support various foot mechanics and running styles. Find your perfect fit and take your running experience to new heights with shoes designed for ultimate comfort and durability.

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[1] Laurent Malisoux, Nicolas Chambon, Nicolas Delattre, Nils Gueguen, Axel Urhausen, Daniel Theisen. Injury Risk In Runners Using Standard Or Motion Control Shoes: A Randomised Controlled Trial With Participant And Assessor Blinding. PubMed. January 8, 2016. Accessed August 15, 2024. 
https://pubmed.ncbi.nlm.nih.gov/26746907/

 

[2] Laurent Malisoux, Nicolas Delattre, Axel Urhausen, Daniel Theisen. Shoe Cushioning, Body Mass And Running Biomechanics As Risk Factors For Running Injury: A Study Protocol For A Randomised Controlled Trial. PubMed Central. August 21, 2017. Accessed August 15, 2024. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5724138/

 

[3] Víctor Rodrigo Carranza. Running Footwear Matters: Decoding The Influence Of Running Shoe Characteristics On Physiology, Biomechanics And Running Performance (PhD Academy Award). British Journal of Sports Medicine. October 13, 2023. Accessed August 15, 2024. 
https://bjsm.bmj.com/content/57/24/1581