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How to Choose Running Shoes That Actually Work for Your Feet : Step into a running store and it’s easy to get overwhelmed. The walls are filled with dozens of choices; every new season boasts the best yet, prices range from affordable to exorbitant, and features lose their relative importance regarding positional significance, i.e. marketing. Yet many runners select on color, price, or a well intentioned suggestion the sales associate just made.
This is problematic as feet are very personal; what feels good on one runner will blister, hurt, or injure another. But aside from proper biomechanical alignments and types of running styles/paths that indicate which options are good or bad, there’s no way of knowing which shoes are well loved and worn often and which are relegated to the back of the closet after a few frustrating miles.
Foot Type Matters
Yet runners don’t realize how much goes into selection. For example, arch height, the vertical distance from the highest point of the middle of the foot to the ground, dictates how weight is distributed when running (which largely determines types of support needed for optimal comfort and function).
Those with high arches need maximum cushioning; high arches do not pronate (roll) enough to naturally absorb shock, this shock travels up the legs more. Therefore, extra plush in the midsole provides natural cushioning as the plush cushioning absorbs impact intended for other body parts as well.
Low arches (a.k.a. flat feet) need maximum stability; these feet pronate (roll) inwards too much during a running stride, known as overpronation. Without enough cushioning or redirection support, knees and hips might be injured because of all that torsion (and lateral movement). Stability shoes have firmer foam on the medial side that prevents this movement from occurring.
Medium arches are those in the middle. This is because they possess neutral shoes, those that do not have additional stability advantage. Thus, they naturally pronate enough for shock absorption (and variation) without concern.
What Is Pronation
Pronation is one of those terms thrown around in the discussion of shoes that many runners do not understand; it’s how much the foot rolls in when it hits the ground; it’s acceptable to a point, about 15%, provided it’s neutral.
Neutral means that when a runner’s foot hits the ground, the force generated by impact is then absorbed and dispersed evenly throughout the components of the foot and up through the leg. Overpronation means greater than 15% inward roll, which places additional wear and tear on the ankles, knees and hips. Under pronation (or supination) means not enough inward rolling; it’s as if the foot is cemented to its outer edge.
Many specialty running stores offer free gait analysis on treadmills or from outside observations where best fitting categories can be determined; some runners even use their phones to film themselves and watch in slow motion to assess how their feet look in motion.
Stability versus Neutral Shoes
After determining pronation patterns, it becomes easier to distinguish between stability versus neutral shoes. Stability shoes have characteristics embedded that control excessive rolling due to overpronation; this could mean firmer foam on the medial side of the shoe or this could mean added plastic posts situated into the midsole (or even guide rails) that gently redirects natural movement after impact.
Models such as the Mizuno Wave Inspire 19 review show how modern stability shoes have changed from heavy motion control designs. Current stability shoes boast far more sophisticated material use without feeling heavy handed; newest iterations provide supportive gains without feeling suffocating.
Conversely, neutral shoes have no stability features unless they overpronate and should not be worn by those who require additional stability benefits. Those who need stability features cannot wear neutral shoes.
Cushion Level
Cushion level determined whether a runner should have minimal cushioning to maximal cushioning is also contingent upon various factors: body weight (bigger runners need more cushioning), surface type (runners who run on concrete will benefit from high cushion more than runners who tread on trails), and preference (some people like less some people like more).
Minimal cushioning makes sense for small people training for such builds, but they better have strong enough legs from waist down to survive lower shock absorption limitations; maximal cushioning provides equal protection but may be overly cushioned/stable for some runners.
It’s a research project, what feels comfortable now may be too cushy or too hard in a mile, and this is why many running stores boast great return policies for any tested shoe after running compared to just walking around their store.
The Right Fit
Proper fit is as important as selection process for those proper shoes. Ideally, a thumb’s width should fit between the highest toe of a person’s foot and the interior cavity of a shoe; since feet swell during running and toenails grow, additional contact creates blackened bruised toenails, or even toenail loss.
Width also matters, as too narrow creates blisters/numbness/cramping and too wide allows feet to slip out without control; however, all brands accommodate for widths, but not all brands offer all widths relative to their designs.
The heel should be snug without slippage; if a heel jumps around while running, blisters are inevitable, and the midfoot should be comfortably (not painfully tight) secure enough to keep everything aligned while moving.
Mistakes Runners Make
Mistakes runners make happen constantly during assessments of shoes. Aesthetic driven purchases are one of the largest mistakes runners make; sure those flashy neon colors look great, but what does it mean if they’re not functionally supportive with proper fit according to biomechanical needs?
In addition, another prevalent problem occurs when runners buy models time and time again after years of ownership. The wearer’s running mechanics change over time, and since feet change, what felt good three years ago might not feel good now due to age with different experiences (and injuries), weight gain, weight loss, whatever the case may be.
Timing presents another downfall, shopping for shoes too soon limits width offers since they’ve already swollen during a day compared to early morning assessment when they’re tighter after a night’s rest; we’re tighter in our constraints first thing in the morning compared to later on in the day. Shopping at opening limits what’s left on the shelves but more times than not ensures feet fit as they finally fit when finally spent on their all day excursion.
Shoes are also purchased too late; however, many runners swear that 300 to 500 mile wear and tear is average based on body weight/running styles/running surfaces used, but not everyone wants to buy brand new shoes every 300 miles/trained more times than others, and waiting until shoes are 100% broken down (and ugly) increases injury risk exponentially, and the cushioning/support is gone long before it visually seems fit to finally discard them.
Proper Testing
Lastly, what may feel good while walking a few laps around a running store rarely acts well while running, or for these small exceptions at best, but specialty running stores with outside analysis, or perhaps trial runs on treadmills, or blocks outside do more justice than stopping in front of mirrors.
Testing socks is important too, those that will be worn when running, because thicker socks take up space, thinner ones allow for air or compression socks differ from athletic socks altogether, whatever will be worn in real world scenarios need accounting.
Testing further ensures surfaces most commonly experienced should be tested as well; trail runners with access should try off road if able; road runners hopefully at least have access to pavement.
Finding shoes that will work requires looking beyond marketing hype and visuals and assessing how feet will act while running them. The right pair comes down to natural biomechanics involved with an appropriate fit and designated proper cushioning. When found right, injury potential decreases while enjoyment increases, and that’s what keeps countless individuals logging consistent miles day in and day out over time.
