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Choosing a Running Shoe

By: Kyra Corradin, PT, DPT, YTT

Running shoes aren't one-size-fits-all. Many (and I mean many) studies have tested shoes in the hopes of finding one that improves running mechanics or prevents injury. Unfortunately, the consensus is - that there is no consensus! There simply isn't one perfect shoe that is right for everyone. With that said, there is good advice regarding fit and feel that applies to most, if not all, runners. To ensure you're lacing up in the right pair, let's dive into the essential tips for selecting shoes to support your running journey.

Decoding Shoe Terminology

Stability vs Neutral shoes

Understanding common terms/words used to describe running shoes is a good place to start. Shoe companies typically categorize their offerings into two primary types: stability (or motion-control) shoes and neutral shoes. Stability shoes feature a foam cushion under the arch. These shoes prioritize arch support and aim to prevent the ankle from rolling side-to-side during landing. On the other hand, neutral shoes offer even cushioning throughout and focus on providing a comfortable landing without altering running form.

Shoe Drop

Another important term to understand is "shoe drop." If you look at a shoe’s sole, the “drop” is the difference in height between the heel and the forefoot. Traditional running shoes have a drop of around 10 mm, meaning the rubber under the heel is 10 mm thicker than it is at the forefoot. However, there are also shoes known as "zero drop" shoes, which have consistent thickness from heel to toe.

Finding Your Perfect Fit

So which type of shoe is best? The answer is simple- Which shoe do YOU feel is the most comfortable? When it comes to selecting the right running shoe, take the time to try on multiple pairs and test them out with a brief run around the store. Many specialty running stores offer designated areas for trying out a run in the shoes, so take advantage of these facilities to ensure your chosen pair feels just right. If you’ve ordered them online, take a run down a hallway before committing to an outdoor run.

In terms of sizing, opt for a slightly larger size (a half size or full size larger than your typical shoe) to accommodate foot swelling during runs. Ensure there's at least a thumb's width of space between your longest toe and the shoe's end, and pay attention to the width of the toe box to prevent uncomfortable squishing. A snug fit around the heel is essential to minimize excess movement and potential blisters.

Embrace Variety

Even if you find a shoe that feels like it was made just for you, it's a good idea to vary your footwear to prevent overuse injuries. Consider rotating between multiple pairs of shoes to avoid developing unconscious compensations that can lead to issues like tendonitis or shin splints. Experiment with different models and brands to find the perfect combination that supports your feet and running style.

Conclusion: Step into Success

Selecting running shoes shouldn't be daunting or complex. Reputable shoe brands will have multiple models suitable for your feet. Just remember these simple tips:

When sizing, it's advisable to lean towards a slightly larger fit.
Consider purchasing two or three different shoe models to rotate.
Always test-run the shoes before making a decision.

Your comfort is paramount, so prioritize what feels most comfortable. So lace up, hit the pavement, and enjoy the journey ahead with the confidence that you're supported every step of the way.

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