Complete Guide to Choosing the Best Running Shoes for You
The best running shoes keep you healthy and help you achieve your health and fitness goals. If you run or work out, then you need the right shoes. This guide will help you find the best running shoes based on your needs.
STEP 1: FIND YOUR FOOT TYPE
Foot types fall into low, average, and high arches. Find your arch height at home in three easy steps:
- Place your feet into a shallow pan of water and get the bottom of your feet wet.
- Step onto a piece of cardboard or something similar with your wet feet.
- Pull your feet away to reveal your arch shape.
Now is an excellent time to photograph your footprints before they dry. Compare the image to the descriptions below to find your arch type and which running shoe types may be best for you:
- Low arch: You have a low arch if you see almost the entire footprint. Your foot may roll inward when you run or walk; if the rolling is significant, you may need a stability or motion-control shoe.
- Normal arch: You have normal arches if you see about half of your footprint. You can probably wear a wide variety of shoes.
- High arch: You have high arches if you see only the ball of your foot, a thin line on the outside of your foot, and your heel. Your feet may roll outward when walking or running. Look for a cushioned shoe with greater flexibility to help absorb shock. Aftermarket insoles inside your shoes can also help support heels and arches.
STEP 2: DETERMINE YOUR PRONATION TYPE
Pronation is a common running term that describes how much the foot rolls inward or outward when it touches the ground. There are three different types of pronation:
1. Overpronation occurs when the foot rolls excessively inward. This can lead to muscle strains in your legs and feet. People who overpronate also tend to have low arches. Do your shoes show wear around your big toe and inside sole at the balls of your feet? If so, you may overpronate.
Please look for stability or motion-control shoes to help decrease excessive pronation.
2. Underpronation (supination) describes feet that roll outward when running or walking. People who supinate tend to be adults with high arches or “pigeon toes.” Supination is rarer than overpronation. You will know you supinate if your shoes wear along the outside edges.
Look for shoes with extra cushioning—more on that below.
3. Basic pronation occurs when the foot does not excessively pronate.
Please be sure to look for stability or neutral support shoes. They are more flexible than motion-control shoes but support a healthy stride.
STEP 3: DECIDE WHERE YOU RUN MOST
Which surface you spend most of your time running will determine the shoe category best for you. Running shoes fall into three broad categories:
- Treadmill or road running shoes are best for running on hard, smooth surfaces such as sidewalks, roads, or paved trails. Road running shoes have soft soles since traction is not an issue like trail running. Most people will be happy with this type of shoe.
- Trail running shoes are best if you spend significant time running on trails. They will protect your feet on uneven surfaces covered in rocks and roots. You will often find waterproof running shoes in this category. Their soles feature traction knobs to help you deal with trail obstacles and uneven surfaces. However, they are not as comfortable for running on paved surfaces due to stiffer soles.
- Minimalist running shoes and racing flats are lightweight and flexible, with minimal padding or support. Keep in mind that it takes time for your feet and muscles to adapt to this type of shoe.
By now, you should know which running shoes are best for you. It’s time to consider which shoe features are available and suitable for you.
FEATURES OF YOUR BEST RUNNING SHOES
Shopping for running shoes can seem overwhelming. Let’s review the basic features of a running shoe to help you decide which ones are best for you.
RUNNING SHOE CUSHION
Most beginner runners wonder if running shoes offer more cushion to make their runs more comfortable. Running shoes are guaranteed to make your run more relaxed and healthy. The cushion of a running shoe is determined by the foam used in the shoe.
More foam may offer more cushion, but this is only sometimes true. Foam thickness does affect running shoe cushioning, but the foam’s density also plays an important role. Some people want to feel like they are running on pillows, while others prefer to feel the trail beneath every stride. Running shoe cushioning has a wide range:
- Shoes with the most cushioning (maximalist) often have thickly padded midsoles. These shoes are an excellent choice if you prefer a more plush feeling. However, steer clear of this amount of cushioning if you want to feel more connected to your running surface and your running technique.
- Shoes with less cushioning than maximalist-type shoes are known as moderately cushioned. Moderately cushioned shoes sit between maximalist-type shoes and minimally cushioned shoes. Shoes in this category will work for most people and are a great place to start your search for the best running shoes.
- Minimally cushioned shoes are typically for more advanced runners who want to feel connected to their running surface and have flawless technique. They are lightweight and feel fast, but you will feel the pounding of running more.
- There is also a category of shoes known as “barefoot.” These shoes attempt to mimic the sensation of running barefoot. You should only try these shoes if you have a particular need or reason, as you can quickly become injured trying these types of running shoes.
RUNNING SHOE DROP
Running shoe drop is the difference between cushioning in the shoe’s heel and the shoe’s toe. Running shoe drop affects how your foot encounters the ground.
Traditional running shoes have 10mm or more drop, an excellent starting point for finding the best running shoes. Lower-drop shoes promote landing on the midfoot rather than heel striking. Start slow if you move to lower-drop shoes to reduce the risk of injury.
RUNNING SHOE SUPPORT LEVELS
Running shoes offer different levels of support depending on individual needs. Running shoe support differs from running shoe cushioning. Support refers to how the shoe guides your foot through your running gait. There are three support categories:
- Neutral running shoes are for people whose feet do not roll significantly inward or outward during their stride.
- Stability running shoes are a good place to start when buying your next pair. They are suitable for people who overpronate.
- Motion-control running shoes are for people who significantly overpronate. The stability features closely control your running gait. Motion-control shoes can work wonders for people who need them, but they can be a wrong choice if you only have minor overpronation issues.
SUSTAINABILITY AND RUNNING SHOES
You no longer need to choose between high-quality running shoes that last hundreds of kilometers and environmental sustainability. Decreasing environmental impacts benefits everyone—especially runners. Cleaner air, less garbage, and cleaner oceans make for better running conditions everyone can enjoy.
Running shoes can now be made from recycled ocean waste to suit the needs of even the most demanding athlete. Shoes with recycling in mind get a second life instead of ending up in a landfill.
When replacing your old running equipment like running shoes and hoodies, consider sustainable products like the Adidas x Stella McCartney Collection. Even the best Adidas running shoes now have sustainability in mind.
Are you curious if it’s time to replace your old running shoes? Read through the FAQ to learn what affects how long running shoes should last.
Running Shoes FAQ
1. DOES THE WEIGHT OF THE RUNNER IMPACT HOW LONG RUNNING SHOES LAST?
Yes. Heavier runners put more stress on their shoes than lighter ones. This is because heavier runners exert more force through their shoes.
Did you happen to know?
When you run, each step can carry the equivalent pressure of up to five times your body weight.
2. DO RUNNING SHOES DEGRADE OVER TIME?
Yes. Running is not the only thing that ages running shoes either. Weather and oxidation also play their part. Cushioning and stability features will weaken even if you do not run in your shoes. Running in shoes past their prime can lead to injury and should be replaced.
3. DOES RUNNING TECHNIQUE AFFECT HOW LONG RUNNING SHOES LAST?
Yes. A runner with a fast running technique puts less stress on running shoes. A runner with a different style may pound the ground with their entire body weight through their shoes. This force puts much extra strain on the shoes and ages them quickly.
Improving your running technique will keep you healthy and save you money in the long run since you won’t need to replace your shoes so often!
4. DOES RUNNING SURFACE AFFECT THE LIFESPAN OF MY SHOES?
Yes. Hard surfaces like pavement and sidewalks put the most stress on running shoes. Soft trails put less stress on running shoes. However, trails present different hazards (such as sharp rocks and sticks) that can cause other issues for your shoes. You can choose a shoe that suits your running surfaces.
5. DOES SHOE SIZE AFFECT HOW LONG MY RUNNING SHOES LAST?
Maybe. Your foot expands as it makes contact with the ground, caused by the force of your body weight going through your shoe. If your shoe is too small, you risk stretching the seams.
There should be a thumb’s width between the tip of your big toe and the seam of your best running shoes. Your foot needs this much space to roll without hitting the end of your shoe. It’s best to buy shoes late afternoon when your feet have swollen.
The proper lacing technique is key to running shoe fit. It stops your foot from sliding around in slightly too-large shoes and holds your heel in the correct position. Correctly laced running shoes prevent your feet from chafing on the seams and prevent unnecessary blisters.
6. WHICH RUNNING SHOES LAST THE LONGEST? SHORTEST?
The type of running shoe you choose has the most significant influence on the shoe’s lifespan. Choose the shoe that best fits your unique running style. Know the benefits and drawbacks of each shoe type.
Lightweight, neutral shoes may only be wearable for a few hundred kilometers or less, but they will feel fast. Sturdy trail running shoes with solid stability features and stiff soles to protect your feet will last longer. However, they likely won’t feel as nimble as their lighter counterparts, such as road running or minimalist shoes.
Most people will be thrilled with road running shoes with stability features that suit their arch and pronation type. Look above for your arch and pronation type to find the best running shoes.
7. WHEN TO REPLACE RUNNING SHOES?
It depends. Running shoes degrade over time and with use. Continuing to run in shoes that no longer correctly support your feet or running style can lead to injury. Here are some signs it’s time to replace your running shoes:
- You notice new aches and pains in your feet, ankles, knees, or hips. Soreness in these areas may indicate you need to treat yourself to a new pair of running shoes. However, don’t rule out that you may be overdoing your running workouts.
- The treads on the bottom of your shoes are gone. Immediately replace your shoes, or you could injure yourself.
- You have run 450 – 800 kilometers in your running shoes. Most running shoes begin to degrade with this amount of use. Use the Adidas Running app’s built-in shoe tracker to know when to replace your running shoes.
Another Tips Complete Guide to Choosing the Best Running Shoes for You
Running is a fantastic exercise that can benefit both the body and mind. Whether you are a seasoned runner or just starting, having the right pair of running shoes is essential to your comfort, performance, and overall well-being.
With so many options on the market, choosing the best running shoes for you can be overwhelming. This guide will help you navigate the world of running shoes and find the perfect pair.
Consider Your Running Style
Before you start shopping, consider your running style, are you a long-distance runner, stance runner or a sprinter, or do you prefer trail running? Different types of running require support and cushioning in a shoe.
For example, if you are a long-distance runner, you may need extra cushioning to protect your joints and muscles from the impact of running. If you prefer trail running, you will need a shoe with more traction and stability to navigate uneven terrain.
Know Your Foot Type
Understanding your foot type is crucial when selecting running shoes. There are three main foot types – neutral overpronation and underpronation (also known as supination).
A podiatrist or shoe expert can help you determine your foot type, or you can do a simple test at home by observing the wear pattern of your current shoes. Once you know your foot type, you can choose a shoe that provides the right level of support and stability.
Neutral –
- Best suited for runners with a normal arch
- Need a shoe with balanced cushioning and support
Overpronation –
- Best suited for runners with low arches
- Need a shoe with motion control and arch support to prevent inward rolling of the foot
Underpronation (Supination) –
- Best suited for runners with high arches
- Need a shoe with extra cushioning and flexibility to accommodate the outward rolling of the foot
Consider Shoe Size and Fit
Proper fit is key when choosing running shoes. Could you make sure to measure your foot size regularly since it can change over time? Your running shoes should have enough room in the toe box to allow for natural movement and splay of the toes.
They should also provide a snug fit around the heel to prevent rubbing and blisters. It’s recommended to try on running shoes in the evening when your feet are slightly swollen from the day’s activities.
Choose the Right Cushioning
The level of cushioning in a running shoe can impact your comfort and performance. Some runners prefer maximum cushioning for shock absorption, while others prefer a more minimalistic feel for a closer connection to the ground.
Choose a shoe with the right cushioning based on your preferences and running style. Remember that cushioning may break down over time, so replacing your running shoes regularly is important to maintain optimal support.
Consider Pronation Control
Pronation refers to the natural inward rolling motion of the foot during the running gait cycle. For runners with overpronation or underpronation, it’s important to choose a shoe with the right level of pronation control to prevent injury and improve running efficiency. Look for features like medial posts, dual-density midsoles, or firmer foam to provide the necessary support and stability for your foot type.
Choose the Right Outsole
The outsole of a running shoe plays a significant role in providing traction and durability. Please look over the surface you will be running and choose an outsole that suits your needs. For road running, a smooth rubber outsole offers good grip and durability. A lugged or patterned outsole for trail running provides better traction on uneven terrain. Also, could you look for flex grooves and crash pads to enhance flexibility and cushioning?
Consider Weight and Breathability
The weight of a running shoe can impact your speed and comfort. Lighter shoes are generally preferred for racing and speed training, while heavier shoes may provide more cushioning and support for long-distance running. The shoe’s breathability should also be considered to prevent overheating and sweating during runs. Look for breathable mesh uppers and moisture-wicking materials to keep your feet cool and dry.
Try Before You Buy
Finally, trying on running shoes before making a purchase is essential. Visit a specialty running store, where staff can assess your gait, foot type, and running style to recommend the right shoe for you. Take your time to walk, jog, and even run in different shoes to see how they feel on your feet. Remember that comfort is paramount when choosing running shoes, so don’t settle for a pair that doesn’t feel right.
Choosing the best running shoes requires careful consideration of your running style, foot type size, and fit cushioning pronation control outsole weight and breathability.
Following this complete guide, you can confidently select a pair of running shoes that will support your running goals and keep you comfortable. Remember that investing in the right pair of running shoes is an investment in your health and enjoyment of the sport.
===========
Content 10/10/G