How to Choose Running Shoes?

Running Shoes

Running is one of the most popular forms of exercise worldwide, and for a good reason. It is not only a great way to stay in shape and maintain a healthy lifestyle but also an excellent way to clear your mind and reduce stress. Running can harm your feet, legs, and joints if you don’t wear the right shoes.

Whether you’re a seasoned pro or just starting out, finding the right pair of running shoes is critical. A good pair of running shoes can help you run faster, for longer periods, and more comfortably while also lowering your risk of injury. With so many different types of running shoes available, it cannot be easy to know where to begin. We’ll break down the key factors to consider when selecting running shoes in this blog to help you find the best pair for your needs.

Determine Your Foot Type

When it comes to running shoes, one of the most important factors is your foot type. Flat, neutral, and high-arched are the three basic foot types. For proper support and cushioning, each foot type necessitates a different type of shoe.

To prevent overpronation, you’ll need shoes with more arch support and stability if you have flat feet. Overpronation is when your foot rolls inward too much during the gait cycle, which can lead to injury over time.

Shoes with moderate support and cushioning will provide a balance of comfort and stability if you have neutral feet.

Shoes with extra cushioning and flexibility will help absorb shock and support your foot’s natural shape if you have high-arched feet.

A quick wet test can be used to determine your foot type. Step onto a piece of paper after wetting the bottom of your foot. You most likely have flat feet if you see a complete footprint. You most likely have neutral feet if you see a curve on the inside of your foot. You most likely have high-arched feet if you see a very thin curve or none at all.

Consider Your Running Style/ Running Technique

When selecting the best running shoes, consider your running style. Regarding supporting, cushioning, and other features, different runners have additional requirements. Here’s how your running style influences the shoe you need:

Heel-strikers: If you run on your heel, you need shoes with good heel cushioning. To absorb shock and prevent injury, look for shoes with extra padding in the heel area.

Midfoot strikers: If you land in the middle of your foot, wear shoes with good arch support. Look for shoes with a curved or semi-curved shape to support your arch and promote a natural running motion.

Forefoot strikers: If you land on the balls of your feet, you need lightweight, flexible shoes. To promote a natural, efficient running motion, look for shoes with minimal cushioning and a low heel-to-toe drop.

You can get a professional gait analysis or record yourself running on a treadmill and watch it back in slow motion to determine your running style. Note where your foot lands and how your body moves, and use this information to guide your shoe choice.

Get Properly Fitted

It’s critical to get correctly fitted once you’ve determined the type of shoe you require based on your running style. A proper fit ensures that your shoes are the correct size and shape for your feet, which can help prevent injuries and discomfort. Here are some things to consider when getting fitted for running shoes:

Instead of purchasing shoes online or at a general sporting goods store, go to a store specializing in running shoes. These stores’ employees are trained to assess your foot type and running style and can provide expert shoe advice.

Try on shoes later in the day: Because your feet swell throughout the day, try on shoes in the afternoon or evening when your feet are at their largest.

Bring your running socks: To ensure an accurate fit, bring the socks you intend to wear while running.

Walk and run in the shoes: It’s critical to walk and run in the shoes you’re thinking about buying to get a sense of how they fit and perform. To simulate your actual running experience, try running on a treadmill or outside.

Professional fittings are available at some specialty running stores, and they include a gait analysis and other tests to determine the best shoe for your feet. This can be a great option if you’re unsure about your running style or have specific foot issues.

Test Them Out

Choosing the right running shoes entails more than just the shoe’s design and features. You must ensure that the shoes fit correctly and provide adequate foot support. Testing the shoes is an important step in the process of selecting the best pair of running shoes. Here are some things to look out for during the testing process:

Comfort: Make sure the shoes are comfortable to wear. The shoes should be snug but not too tight, with enough room in the toe box to wiggle your toes. Remember that your feet will swell during a long run, so make sure your shoes allow for this.

Support: Your shoes should provide adequate support for your feet. Check for arch, heel, and ankle support. In the shoes, you should feel stable and secure.

Flexibility: The shoes should be flexible enough to allow for natural foot movement. Experiment with the shoes by flexing them in your hands or walking in them.

Traction: The shoes should have sufficient traction to keep you from slipping on various surfaces. Take the shoes for a spin on various surfaces, including concrete, grass, and gravel.

Breathability: The shoes should be breathable in order to keep your feet cool and dry. Examine the upper part of the shoe for ventilation.

Durability: Running shoes are subjected to a lot of abuse, so make sure they are durable and can withstand the rigors of regular use.

Try Them on With Socks: Try on the shoes with the socks you’ll be wearing while running. The thickness of the socks can have an impact on how well the shoe fits.

If possible, test out new running shoes by going for a short run outside. This will provide you with a better understanding of how they perform and feel while running. Remember that your feet need time to adjust to new shoes, so it may take a few runs to determine if the shoes are the right fit for you.

Replace Your Shoes Regularly

Once you’ve found the perfect pair of running shoes, remember that they won’t last forever. It is critical to replace your running shoes regularly in order to maintain comfort and support while running. Here are some reasons why you should replace your running shoes regularly:

Cushioning: Cushioning in running shoes is intended to absorb shock and reduce the impact on your joints. Cushioning can degrade and become less effective over time, resulting in injuries and discomfort.

Traction: To provide traction on various surfaces, running shoes are designed with a specific tread pattern. As the shoes wear, the tread becomes less effective, increasing the risk of slips and falls.

Fit: Running shoes’ fit can change over time as the materials stretch and the footbed compresses. This can result in a less supportive and more uncomfortable fit.

So, how frequently should you change your running shoes? As a general rule, running shoes should be replaced every 300 to 500 miles. However, this can vary depending on your running style, body weight, and terrain. It is critical to keep track of your mileage and inspect your shoes on a regular basis to determine when it is time to replace them.

Here are some indicators that it’s time to replace your running shoes:

Visible wear and tear: Examine the soles, uppers, and other shoe parts for signs of wear and tear. It’s time for a new pair if the soles are worn down or the uppers are torn or stretched out.

Reduced cushioning: If the cushioning in your shoes is no longer supportive or comfortable, it’s time to replace them.

Pain or discomfort: If you begin to feel pain or discomfort while running, it could signify that your shoes no longer provide adequate support.

Strange odors: Running shoes can accumulate sweat and bacteria over time, resulting in unpleasant odors. If you can’t get the odor to go away, it’s time to replace your shoes.

You can keep your feet comfortable and supported while running by replacing your running shoes regularly. Don’t put off replacing your shoes until they’re completely worn out. You can avoid discomfort and reduce your risk of injury by keeping track of your mileage and inspecting your shoes regularly.


In conclusion, selecting the proper running shoes is critical for achieving peak performance, avoiding injuries, and ensuring a comfortable and enjoyable running experience. Consider your foot type, running style, support requirements, and comfort when shopping for running shoes. To maintain the effectiveness of your shoes, have them properly fitted by a professional, test them out, and replace them on a regular basis. You can find the perfect pair of running shoes that will support you every step of the way if you follow these guidelines.

Now that you know how to choose the best running shoes, it’s time to put your knowledge into practice. Visit a running store and have a new pair of shoes properly fitted. Try them out for a short run and see how they feel. Also, keep track of your mileage and replace your shoes regularly. You can take your running to the next level and achieve your fitness goals with the right shoes.

Bill Bowerman, the legendary runner, and coach, once said, “The real purpose of running isn’t to win a race. It’s to test the limits of the human heart.” So, with the proper running shoes, go out there and push your limits.

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