How To Pick Running Shoes

Different companies market all sorts of running “necessities”.  It really doesn’t matter much what clothes you run in, what brand socks you choose or what watch you wear.  The most important thing is running shoes.  The right running shoe can improve performance, and can be the difference between a pain-free run and a debilitating injury.

The first thing to determine is on which type of terrain you generally run.  Road running shoes are designed for pavement.  They work well for other hard packed surfaces like dirt roads or well maintained trails also.  These types of shoes are flexible and provide cushioning for the repetitive foot strikes on hard, relatively even surfaces. If most of your runs take you off-road and on uneven terrain, trail running shoes may be more appropriate for you.  These shoes will offer more stabilization and support as you navigate through rocks, roots, and other obstacles.  Trail running shoes will not be as light or flexible as those used on the roads.

The next thing to determine is your stride type and the extent to which you pronate. Largely misunderstood, some pronation in the foot is normal.  Pronation refers to the way the foot rolls through its’ range of motion from initial heel strike to toe off.  Once initial heel contact with the ground is made, the foot should roll inward about 15% and at the end of the gait cycle, the push off happens evenly with the front of the foot. This is called normal pronation and offers the most efficient shock absorption. 

Not everyone has this desired normal pronation though, which compromises the efficiency of the shock absorption.  With overpronation, the foot will roll inward more than the ideal 15%, causing pressure to be unevenly distributed across the foot.  The ankles roll inward and the big toe is forced to absorb most of the force as you push off.  Overpronation is common for those with low arches.

When the foot rolls in less than 15%, it is called underpronation and results in the forces of the foot strike being concentrated in smaller areas and, once again, distributing shock inefficiently.  Here, the weight stays on the outside of the foot through the entire range of motion.  Any deviation from that optimal 15% inward roll decreases the efficiency of shock absorption thereby increasing risk of injury.

The right type of shoe matters greatly in reducing this risk. If you have an ideal stride, a neutral shoe will be appropriate for you.  Arch support in the running shoe can help decrease the inward roll for the overpronater. Having extra stability and motion control in the shoes can help support the arch as well.  For underpronaters, extra cushioning can be helpful to aid in shock absorption.

A decent running store will be able to find the shoe you need. It’s important to not bargain shop for running shoes in a department store.  You will pay a little more for a shoe from a running store, but it’s worth it to know you’ve got the right pair.  An educated store employee should put you on the treadmill to assess your stride type if you’re unsure of which kind to get.  The treadmill test will only take a few minutes and should be completed with shoes on.   Some places test runners barefoot, but the stride will be significantly different without shoes on.

While spending a hundred dollars for a pair of running shoes may seem a little excessive, it’s not as expensive as treating an injury caused by improper footwear.