The secret behind the right running shoes
The most frequently asked questions by new runners are “Which running shoes are the best?” and “What running shoes should I buy?”.
With so many brands and technologies available, finding your perfect pair of running shoes can feel like a challenge. Especially if you’re new on the track.
One-size-fits-all answer
Let’s start by saying - there is no one-size-fits-all answer to this question. The ideal running shoe varies from person to person based on several individual factors and the purpose for which the shoes are going to be used.
Every person has their unique biomechanics, which includes variations in foot shape, gait (the way you run), and foot strike (how your foot lands). This means that what works for one runner might lead to discomfort or injury for another.
Personal preferences for cushioning, support, and flexibility also play significant roles. Different running environments, like road, trail, or track running, require specific types of shoes to ensure comfort and performance. Therefore, you cannot really make a one-size-fits-all recommendation.
Simply put, it's often a matter of trial and error. You make an educated guess that a particular pair of shoes might be right for you, and then you try them out. After a few runs, you'll know if you've made the right choice, which will help you make an even better choice next time.
But there are a few things that can help you make the right choice of running shoes.
What to consider
Your gait
Your gait is the way you move when you run. The balance between the inward (pronation) and outward (supination) roll of your foot helps stabilise your gait. Knowing your gait helps you select the shoes that provide the right support and stability for you.
The three main types of gaits are:
Pronation (neutral): Pronation is the foot’s natural inward roll. The foot lands on the outside and rolls inward slightly. This is often described as neutral foot roll. Your shoes will wear out evenly and you'll probably be less prone to injury.
Over-pronation: Over-pronation occurs when the foot rolls inward too much. This can put stress on the inner foot and may lead to issues with the knees, hips, and back.
Supination (under-pronation): Supination, or under-pronation, is when the foot rolls outward instead of inward. This places extra stress on the ankles and can result in shin splints, along with pain in the heels and the balls of the feet.
Most specialty running stores provide gait analysis, where an expert observes and evaluates your running style to help you choose the right shoes.
Your foot strike
Running styles generally fall into three main categories, based on how the foot strikes the ground: heel strike, midfoot strike, and forefoot strike.
Heel strike: Heel strike is the most common running style. You land on the heel and roll your foot over the outside of the sole to the big toe, like when you’re walking.
Midfoot strike: You land on the middle of your foot, so the whole foot touches the ground. More precisely, the outer edge of the sole touches the ground first at a flat angle, and the foot and lower leg muscles actively cushion the impact. Midfoot running is the running technique that is now promoted by many well-known running coaches.
Forefoot strike: Your foot lands on the ball of the foot, beginning with the outer edge and then pushing off from the ball of the foot. A forefoot strike is a running technique often used in short distances and sprinting. It is less common in recreational running, as it can be less suitable for longer distances.
Choosing the shoes that complement your foot strike can help improve your running efficiency and reduce the risk of injury.
Purpose
Picking the right shoe for the job can really boost your running experience. Long-distance running typically requires shoes with more cushioning to keep you comfortable for long periods of time. On the other hand, shoes for shorter distances or speed training may prioritise lightness and responsiveness over cushioning.
For races, go for lighter, more responsive shoes to help you move faster, like the carbon plated shoes. However, it’s also not advised to use carbon-plated shoes for everyday running as it may lead to overuse injuries if worn too frequently. These shoes are generally more expensive to buy and have a shorter lifespan compared to other running shoes.
Terrain
Depending on where you want to run, you should choose a shoe that’s suited to that environment.
Road running shoes are designed for running on pavement. They are usually lightweight and flexible to cope with repetitive strides on hard surfaces.
Trail running shoes are specifically made for off-road conditions. They have more aggressive treads for grip and increased stability on uneven terrain.
Track running shoes are typically lightweight with minimal cushioning. They are designed for speed and performance on the track.
There are also shoes that are designed for winter running that are made from durable materials and are waterproof. They provide warmth and protection from the cold, and have outsoles that offer better grip on ice, snow or slippery surfaces.
Tips for choosing the right running shoes
Think through what you’ll need the running shoes for. Will you need them for everyday runs or speed workouts, will you run longer or shorter distances in them, will you run on paved roads or forest paths?
Don't go by trends (or colours) alone. Popularity doesn't mean fit or comfort. What works for pro runners or influencers may not work for you. Focus on what feels comfortable and supportive for you.
Try the shoes before you buy. It's better to buy the first pair in-store than online, so you can get a better feel. The shoe sizes between different brands and shoe models tend to vary depending on the fit. In some stores, there are also treadmills that you can use to test the shoes.
If you’re new to running, or if your feet have specific needs, go to a specialist running store where experts can measure your feet, analyse your gait and foot strike and recommend suitable shoes.
Your running shoes should be slightly larger than your regular size because your feet expand with heat while running. It’s a good idea to size up even more for racing shoes to ensure a comfortable fit.
Make sure the toe box is wide enough to allow your forefoot to flex and spread naturally in both width and length. It shouldn't cramp or rub your toes.
Pay attention to the ankle collar at the top of the shoe opening, which holds the heel in place. Your heel shouldn't slip. It should sit comfortably on the side of your ankle. And the curve at the back shouldn't irritate your Achilles tendon. Look for a heel counter that cushions and supports your heel and allows your ankle to move comfortably.
If you find a type of shoe that fits for you, explore shoes from other brands with similar qualities (e.g. considering the overall support, firmness, and heel to toe drop of the shoe) by googling their alternatives and reading their reviews. This may lead you to the shoes that are even better for you.
Running shoes lose cushioning and support over time. So replace them regularly, especially if the outsoles are visibly worn or broken.
To make sure that your feet do not get accustomed to only one particular shoe, rotate different running shoes every now and then.
Pro tip from our founder
“After 15 years of running, I’ve learned that the best way to find running shoes that really fit is through trial and error. There may be shoes that fit you on paper, but when you put them on and go running, they just don’t feel right. Finding a pair that fits makes all the difference, so don’t settle and keep looking! I’d also advise buying running shoes a little bigger than your normal shoe size and tying the laces tightly at the top.”
Remember: Whichever pair you choose, make sure it fits properly from heel to toe, feels comfortable and meets your specific needs. This will also impact your performance and help you prevent injury.
Happy running!
Katharina is a passionate runner who has been running since her teenage years and is also a certified running coach. She loves empowering others to achieve their goals, find joy in activity, and to become better and more balanced runners. You can find her on Instagram @madkaddi.
