Going to the local run shop to choose a new pair of running shoes can be a difficult task even when you know what you’re looking for. Choosing the wrong type of shoe or fit for your unique foot shape and type could lead to discomfort on the run, improper running form, and possibly injury.
For this reason I’ve compiled a list of the 5 Considerations When Selecting New Running Shoes (in order of precedence) you should look for when choosing a new pair for the best and healthiest running experience.
Keep in mind that everyone’s feet are different
You may have feet that are naturally wider or narrower, have high or low arches, or a narrow heel. The unique features of your feet will dictate to a large degree the shoes that will or will not fit properly.
Remember that these considerations are in order of importance. As I mentioned before the unique features of your feet will likely narrow down your selection of shoes based on fit alone. Therefore, you may not be able to find a shoe that is a good fit and contain all of the features listed here. No worries though! Simply follow this list in order and select a shoe that contains as many of these features as possible. No matter which pair you end up with or how many of these features it has you will still be able to run in it. And isn’t that that point of all this?!
1. THE SHOE MUST FIT YOUR FOOT PROPERLY
First and foremost, the shoe needs to be a good fit for your foot. Keep in mind that sizing across and within brands can vary widely so you need to try on each pair of shoes that you are interested in. Also, since no person has left and right feet that are identical it is important to try on both shoes at the same time. While you have them both on, and if the store will allow you, take them for a test run. Try to run at least 50 meters or so in them to see how they feel. Does a proper forefoot strike feel comfortable? Is your foot sliding around inside the shoe? Do they allow your toes to spread out naturally when you land? Are they comfortable and light enough that you could see yourself running long distances in them? Are they creating any rubbing or pinching on your feet that could lead to blisters?
The shoe should fit snugly on your foot without any slipping in the heel. At the toe, there should be at least a thumbs width of space between the tip of your big toe and the end of the shoe. If you find yourself in between sizes always go with the larger size unless the next size up allows for too much movement and slippage. In this case the shoe is just not going to be a good fit and you should try another pair. The extra space will help accommodate the natural swelling of the foot that occurs during running, especially in warmer climates. It also will allow for a more natural movement of the foot and toes (see more on this in #3 on selecting a shoe with a wider toe box).
2. THE SHOE SHOULD HAVE ZERO OR MINIMAL HEEL TO TOE DROP
The second aspect of the shoe that I recommend you consider is finding one with either zero or very minimal (less than 6mm) drop. The drop of the shoe is the difference in height of the sole from the heel to the toe. (Think of it as how high the heel of the shoe is). Having a shoe with zero drop is the only thing, apart from your running technique, that will encourage a forefoot to mid-foot strike as opposed to a heel strike. This is because the heel is closer to impacting the ground in a shoe with a higher drop even if you have a proper fore/mid foot strike.
3. SELECT A SHOE WITH A WIDE TOE BOX
The toe box of the shoe (the portion of the shoe from mid-arch to the toe) should be cut extra wide to allow full movement of the toes when running. As we land on our forefoot out toes will naturally spread out to allow for greater stability and grip on the ground. A wider toe box will allow your toes to splay naturally as you run, creating more movement and thus muscle stimulation in your foot. This will also help prevent your toes from being smashed together on long runs and possibly create blisters from rubbing.
4. SELECT A SHOE WITH THE MINIMAL AMOUNT OF CUSHION THAT IS STILL COMFORTABLE FOR YOU
The fourth consideration when choosing a running shoe is to find one with the minimal amount of cushioning that is still comfortable for you! You need to be careful with this and taper your transition into a more in a minimal shoe. The less you have underfoot the more connection and feel you will have with the ground. This connection to and feel for the ground will allow you to adjust your running technique as needed as it will help you feel how your foot is striking the ground and any changes in the terrain. The more cushion that is on the bottom of a shoe the more this feedback from the ground will be dulled. In addition, having less cushion will also encourage a forefoot strike as landing on your heel in a less cushioned shoe can be quite painful.
When transitioning to a more minimal shoe you need to be certain to take some time to phase them into your running program and allow your body to adjust. There is going to be a big difference in the feel of the shoe as well as how you actually run. I recommend slowly phasing in the more minimal shoe over a period of at least one month. Start out simply walking around in the shoes to break them in and get your feet and legs used to the new feeling. Then begin incorporating them into your running program starting out with shorter distances a couple of times a week. As you become more and more comfortable you can begin wearing them on longer runs and more frequently.
5. CHANGE OUT THE STANDARD LACES THAT COME IN THE SHOE FOR ELASTIC QUICK PULL LACES
The fifth consideration when selecting a running shoe is actually the laces. This is something that many people wouldn’t even consider, but I believe to be an important aspect in the shoe. The laces are what hold the shoe on your foot and can affect your running by coming undone, being tied too tight, or tied too loose. My solution to the issue of having your shoes tied to a consistent tightness and ensuring they will not come off of your foot is to purchase a pair of elastic quick tie laces.
There are two main reasons why I encourage you to buy this type of lacing system. First of all, not only can you easily slide your shoes on and off (handy if you’re competing in triathlons or any race with transitions), but they will always be tied to the same degree of tightness. Second, and more importantly the elastic laces will stretch with the movement of your foot as you run or even walk around in your shoes. This allows for more natural movement of your foot, as it is (literally) not tied down with inflexible laces though still allowing the shoe to remain securely on your foot.
If you stick to these basic considerations when shopping for running shoes you will end up with a pair that fits well and will help promote good running form and aid in preventing injuries. Remember to prioritize fit first and foremost, and then choose a pair that fit well with as many of the other highlighted features as possible!
If you have any further questions regarding the selection of running shoes or about training in general feel free to contact me at john@dsp-athletics.com.
All the best to you and enjoy the run!
JR
photo credits: John Rushin