Whether you’re training for a race or simply looking to log more miles each week, the right pair of shoes can make all the difference. While it may be tempting to purchase a new pair based off style, color, or brand, finding the best fit for your feet and your running style can make your runs more comfortable and productive.
By Ali Lemmons
When starting the shopping process, consider four key factors: terrain, fit, gait, and cushioning.
Terrain
Before choosing a shoe, think about where you run, as different shoes are better for different types of terrain. For road running, a smooth outsole and lightweight shoe offers less resistance, whereas shoes with an aggressive tread provide better grip on uneven surfaces when trail running.
Gait
Everyone runs differently, and some shoes are designed to accommodate specific movement patterns. A specialty running store can evaluate your gait, watch you run, and help narrow down options based on your stride and foot shape, whether you have high arches, flat feet, or a neutral gait.
Fit
The right fit can prevent injuries and keep your feet more comfortable during each run. When choosing a new running shoe, your heel should fit snugly in the shoe without slipping out, and there should be a thumb’s width between your longest toe and the front of the shoe. You also shouldn’t feel any pressure across the middle of your foot.
Cushioning
When it comes to cushioning, more isn’t always best. Different running styles may call for different amounts of padding. Experienced runners may have stronger feet and leg muscles and prefer a lower-profile shoe that allows them to feel the ground better, whereas walkers may benefit from the higher shock absorption that more cushioning offers.
On Your Mark, Get Set, Go!
Remember – running shoes don’t last forever. It’s recommended to replace your shoes every 300 to 500 miles, but keep an eye out for signs that it may already be time for a replacement, including an uneven outsole, a flattened midsole, or new aches or discomfort. Replacing your shoes before they become completely worn out can help keep you on track to reaching your goals.
