Choosing running shoes is a different experience than shopping for other types of footwear. First of all, everyone has different preferences when it comes to style and their running needs. Some shoe brands are known for making shoes for specific types of running (trail, speed, daily), and you may notice that some will be marketed as minimalist, maximalist, or in-between shoes. Running shoes, like walking shoesit can also be versatile enough to be used for a variety of activities. The only difference is that running shoes are designed to withstand the rigorous nature of running, but they can work well as walking shoes as you need similar support.
Paul Nasri, who is a doctor of physical therapy and works in The physical therapy game plan in New York, says the most important thing to be aware of is the type of running you're trying to do and the distances you're interested in running. “For example, if you're doing speed work, that shoe should be lighter and a little more minimalistic, whereas if you're doing a long run, it should be more supportive and a little more maximalist,” he explained. On the other hand, if you focus more on tempo work or short easy runs, you can choose a type of sneaker with medium support.
Knowing how often you will be using your running shoes is also important because someone who only runs a few miles a week does not need the same qualities as someone who is training for a marathon. “Regardless of the case, you should always rotate between two sneakers when doing your regular running throughout the week,” advises Nasri.
Two key qualities to look for in a running shoe are a supportive heel counter and space in the forefoot. “You want to make sure that the heel counter is supported and that your heel doesn't move a lot, but you also want to make sure that the shoe is going to tear off the forefoot, where your toes would normally extend,” Nasri said. . “A lot of sneakers now have carbon plates in the shoe and that can make running easier because that plate eases the spring when pushing off, reducing the amount of energy needed to move forward.”
The best way to find the right style is to visit a running shoe store and get fitted. You will then need to give yourself a trial period of walking and running in the shoes to see if they are the best for you. Nasri said, “Make sure the toe box is wide enough for your foot — if you see red marks on the side of the big or little toe, that shoe is too tight for you.”
Nasri advises looking at toe box height as well because if the tips of your toes are red or pink after running, it means the toe box is too low and you have too much friction. “There should be a toe-width space in front of your big toe, as this will ensure that the front of your toes don't press into the front of the shoe, especially when you're running downhill,” he added.
Knowing your running style
Another thing to consider when breaking in a new running shoe is whether it works for or against your gait. One measurement that makes a big difference is the heel-to-toe drop, which is a measurement (in millimeters) of the difference in height from the back of the shoe to the front of the shoe. Shoes can have zero drop (flat sneaker), low drop (1 to 4 mm heel drop), medium drop (5 to 9 mm drop), or high drop (9 to 10 mm or more drop).
The toe-to-toe drop you choose will depend on whether you plan to aim for short, medium, or long distances. You should also consider your natural stroke pattern. Nasri advises against using zero-drop or minimalist shoes for mid- and longer-distance running, as they can significantly alter your natural strike pattern.
If you're a natural heel striker, you'll want a shoe that has more cushioning in the heel, which Nasri says usually has more heel-to-toe drop. Natural midfoot strikers can get away with low to medium heel shoes if they want. Forefoot strikers may want a lower heel-to-toe drop, but they're the rare group who can choose almost any shoe that feels comfortable for them.
“I don't encourage altering your natural foot strike pattern on your own, as this changes the distribution of force throughout the body and can result in overuse injuries,” cautioned Nasri. Instead, he recommends working with a running coach or a qualified physical therapist or strength and conditioning coach if you want to focus on changing your foot strike mechanics. The good news is that you don't have to change the way you run because there isn't enough of it proof that your foot type increases your risk of injury.
Supinated vs. Dropped feet
You may be more prone to certain conditions depending on the type of foot: flat or pronated. Arched feet tend to put more weight on the outside of the foot, while people with flat feet put more weight on the inside of the arch. You need both supination and pronation when running — the problem is when your feet overpronate or over-pronate because that can make you more prone to lower extremity injuries.
“People with excessively supine and dropped feet may be more at risk for plantar fasciopathy,” Nasri said. Runners with over-supination are more prone to foot stress fractures (or cracks in the bones), while those with over-pronation are more prone to posterior tibial tendinopathy, or pain on the inside of the ankle from overuse.
“The only time I worry about this as a physical therapist is when there is a clear asymmetry between the left and right feet, and the side in question presents with pathology,” Nasri said. Overall, he suggests choosing a shoe that feels comfortable and supportive without getting too fixated on marketing terms such as “stability,” “motion control,” and “overpronation” sneakers.