I understand the importance of choosing the right running shoes. The right pair of running shoes can make all the difference when it comes to comfort, performance, and injury prevention.
Cushioned shoes provide maximum cushioning and support for those with flat feet or those who require extra shock absorption. Stability shoes provide a balance of cushioning and support for those with neutral feet or those who require moderate support. When deciding on what running shoe to get, foot type is very important but is also important to consider the surface you run on as this can affect the type of shoe you need. Trail running shoes, for example, provide more traction and stability for uneven terrain.
With so many options available, it can be overwhelming to choose the perfect pair. So, let's look at the different points to consider when choose the right running shoes for you.
Understanding Your Foot Type
Before you can choose the perfect pair of running shoes, it is important to understand your foot type. There are three basic foot types: flat feet, neutral feet, and high arches. Understanding your foot type will help you choose the right level of support, cushioning, and stability in your running shoes.
You can find out your foot type by wetting your feet and standing on a piece of paper. Look at the imprint left behind.
Flat feet - You can see most of your foot and very little arch.
Neutral foot - You can see a clear arch with a narrow band connecting the heel and ball of the foot.
High-arched foot - You can see a narrow band connecting the heel and ball of the foot, but only a small part of the arch.
Flat Feet
If you have flat feet, it means that your arches collapse when you stand. This can lead to overpronation (rolling inwards of the foot), which can cause pain and injury. When choosing running shoes, look for shoes with motion control and stability features. These shoes will provide the support and cushioning you need to prevent overpronation and protect your feet from injury.
Neutral Feet
If you have neutral feet, it means that your arches are neither too high nor too low. This is the most common foot type, and it means that you have a natural gait and do not need as much support as those with flat feet. When choosing running shoes, look for shoes with good cushioning and a neutral design. These shoes will provide the comfort and support you need for your natural gait.
High Arches
If you have high arches, it means that your arches don't collapse enough when you stand. This can lead to supination (rolling outwards of the foot), which can cause pain and injury. When choosing running shoes, look for shoes with good cushioning and flexibility. These shoes will provide the cushioning you need to absorb shock and protect your feet from injury.
Choosing the Right Type of Running Shoe
Once you understand your foot type, it is time to choose the right type of running shoe for you. There are three basic types of running shoes: cushioned shoes, stability shoes, and minimalist shoes.
Cushioned Shoes
Cushioned shoes provide maximum cushioning and support for those with flat feet or those who require extra shock absorption. They are also a good choice for heavier runners or those who run on hard surfaces such as the road. When choosing cushioned shoes, look for shoes with a lot of padding and a soft midsole.
Stability Shoes
Stability shoes provide a balance of cushioning and support for those with neutral feet or those who require moderate support. They are also a good choice for those who experience mild overpronation or underpronation. When choosing stability shoes, look for shoes with a firmer midsole and a moderate amount of padding.
Minimalist Shoes
Minimalist shoes are designed for those who prefer a more natural running experience. They provide little to no cushioning or support and have the aim to allow your feet to move naturally. They are a good choice for experienced runners with neutral feet or those who have strong foot and leg muscles. When choosing minimalist shoes, look for shoes with a flexible sole and a low heel-to-toe drop.
I would discourage inexperienced runners from choosing this shoe type of running shoe because of the lack of support it provides when running which can cause injury if wore without using proper running form.
Fitting Your Running Shoes
Once you have chosen the right type of running shoe, it is important to make sure they fit properly. When I started running I used trainers for most of my runs but, I decided to try out a pair of my friends running shoes as they said running shoes are much more comfortable. The shoes were too small for me so stopped wearing them as poorly fitting shoes can cause blisters, chafing, and other injuries.
Here are some tips for fitting your running shoes:
Measure your feet regularly. Feet can change size and shape over time, so it is important to measure your feet before buying new shoes.
Try on shoes at the end of the day. Feet swell throughout the day, so it is best to try on shoes when your feet are at their largest.
Choose shoes that fit snugly but not too tight. You should be able to wiggle your toes and move your feet comfortably inside the shoes.
Walk around the shop in the shoes before buying them. This will give you a better idea of how they feel and perform.
Consider wearing the same type of socks you plan to wear while running when trying on shoes.
Other Factors to Consider When Choosing Running Shoes
Besides foot type, shoe type, and fit, there are other factors to consider when choosing running shoes. Here are a few things to keep in mind:
Running surface: The surface you run on can affect the type of shoe you need. Trail running shoes, for example, provide more traction and stability for uneven terrain.
Distance: The distance you plan to run can also affect the type of shoe you need. Longer distances require more cushioning and support.
Pronation: If you have issues with overpronation or supination, it is important to choose shoes that address these issues.
Arch support: Some runners require additional arch support, which can be found in shoes with custom insoles or orthotics.
Conclusion
Choosing the right running shoes is an important part of any runners kit. With so many options available, it's important to understand your foot type, shoe type, and fit in order to find the perfect pair. By following the tips outlined in this guide, you can find the right running shoes for your needs and enjoy a comfortable, injury-free run.