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How to Choose Running Shoes

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Most running shoes feel comfortable when you’re standing in a shoe store. But, you will only know you made the right choice after several miles into your run. You’ll soon realize that the best shoe for you has more to do with your running style and the shape of your foot than it does with the color of the shoe or the logo.

In general, a pair of running shoes should last between 400 to 500 miles of running (3 or 4 months for regular runners). Take a look at your shoes and check if the midsoles and outsoles are compressed or worn. If they are, it may be time for a new pair. Here are some things to consider the next time you go to replace your running shoes.

Running Shoe Categories

Road-running shoes are designed for outdoor running on pavement and on packed surfaces with slight irregularities. Light and flexible, they’re made to cushion and stabilize feet during repetitive strides on hard, even surfaces.

Trail-running shoes are designed for off-road routes with rocks, mud, roots and other kind of obstacles. They are enhanced with aggressive tread for solid traction and offer extra stability, support and underfoot protection to help you manage the uneven ground.

Cross-training shoes are designed for gym workouts or any balance activity where having more contact with the ground is preferred over a thick platform sole.

Running Shoe Fit

Shoe sizes vary by manufacturer and even from one shoe model to another. You may need a half-size or even a full size smaller or larger than you think. If you’re unsure, have your feet measured.

It’s best to try on shoes at the end of the day. Your feet normally swell a bit during the day’s activities and will be at their largest then. This helps you avoid buying shoes that are too small. Keep in mind, that after running several miles your feet will also swell a bit, so make sure the shoes are comfortable.

Aim for a thumbnail’s length of extra space in the toebox. The width should be snug but allow a bit of room for your foot to move without rubbing. Laces should be snug but not tight. Barefoot shoes are an exception: Heel and toes should securely without any extra space in the toes.

If you wear orthotics, bring them along. They impact the fit of a shoe.

You don’t have to wear a shoe of your gender. Men can try a women’s shoe if they have a narrow foot. Women can try men’s shoes if you have a larger or wider foot.

What type of foot do you have?
Feet can easily be divided into three categories; low, high and neutral arches.

Stand up and put weight evenly on both feet. Look at your arches. Does your arch almost touch the floor? Does your foot or ankle roll in? People with low arches tend to have stability issues like over pronation.

If you have a high arch the foot usually has the opposite problem. That means your foot rolls to the outside or “supinates.”

If you have neither a low nor high arch, then you’re very lucky. You are somewhere in the middle with the neutral foot that is the easiest to fit. You can run efficiently and comfortably with a lot of shoe designs.

Types of Running Shoes

Cushioning shoes are best for mild pronators, supinators or neutral runners for off-pavement runs. They provide increased shock absorption and some medial (arch-side) support.

Some super-cushioned shoes provide as much as 50% more cushioning than traditional shoes for even greater shock absorption and stability.

Stability shoes are good for neutral runners or those who exhibit mild to moderate over pronation. They often include a firm “post” to reinforce the arch side of each midsole, an area highly impacted by overpronation.

Motion control shoes are best for runners who exhibit moderate to severe over pronation. These shoes offer a stiffer heel or a design built to counter overpronation.

Barefoot shoes are soles to provide the bare minimum in protection from potential hazards on the ground. Many have no cushion in the heel pad and a very thin layer—as little as 3–4mm—of shoe between your skin and the ground.

All barefoot shoes feature a “zero drop” from heel to toe. (“Drop” is the difference between the height of the heel and the height of the toe.) This encourages a mid-foot or forefoot strike. Traditional running shoes, by contrast, feature a 10–12mm drop from the heel to the toe, which encourages heel striking.

Minimalist shoes: These feature extremely lightweight construction, little to no arch support and a heel drop of about 4–8mm to encourage a natural running motion and a midfoot strike, yet still offer cushioning and flex.

Some minimalist styles may offer stability to help the over pronating runner transition to a barefoot running motion.