Choosing the right running shoes is one of the most important decisions you can make as a runner. I know so many runners who had needlessly suffered in uncomfortable running shoes or got injured because they weren’t wearing ones that were right for their foot type and running gait.
Spending the time and money to get the best running shoes for you will help keep you running comfortably and injury-free. Below are steps for how to choose the right running shoes for you.
How Find the Best Running Shoes for You
The best place to find the right running shoes for you is at a running specialty store. Plan on spending some time there because the knowledgeable salesperson should ask you lots of questions and have several running shoe options for you to try out.
Make sure the salesperson looks at the shape and arch to figure out what type of foot (high arches or flat feet, for example) you have. Determining your foot type is key to making sure you get the right running shoes.
The salesperson should also measure your foot. Even if you’ve been the same size for years, your foot length may change due to pregnancy, weight changes, or falling arches. Make sure the salesperson measures your foot while you’re standing up to get the most accurate measurement.
Your running shoes should be 1/2 to a full size bigger than your regular shoe size because your feet will swell when you run and you need plenty of room in the toebox. If your toes are crammed in the front of the running shoe, you could develop blisters or black toenails.
Get a Running Gait Analysis
The expert salesperson should do a running gait analysis. He’ll watch you run in the running shoes, either outside or on treadmill, and determine your running style.
He’ll observe whether you’re a neutral runner, or if you’re overpronating (your foot rolls inward) or supinating (your foot rolls outward) when your foot strikes the ground.
Give the salesperson information that will help him with his running shoe recommendations. If you’re already a runner, bring your current running shoes with you to the store. The salesperson can look at the wear on the bottom of your running shoes to get some more insight into your running style.
You should also let him know what type of running you do, how often you run, where you typically run, if you’re training for a race, and what type of surfaces you run on.
Tips for Finding the Right Running Shoes
- If you use orthotics or custom-fit insoles, bring them with you to try on your running shoes. You need running shoes that are roomy enough to accommodate your insoles.
- Don’t pick running shoes based on the colors or style. Just because they look cute doesn’t mean they’ll be the best running shoe for you!
Test Out Your Running Shoes
When selecting your running shoes, make sure you do a test run in the running shoes that the salesperson recommends for you. (Make sure you’re dressed to run when you’re shopping!) Simply trying on the shoes and walking a few steps inside the store is not enough. Run in each pair of shoes to test for fit, function, and comfort before making your final decision.
Once you’ve purchased the shoes, test test them out by running in them for a week. Make sure you start with a couple of short runs — your first run in them shouldn’t be a long run.
If you quickly develop blisters or foot pain, they may not be the right shoes for you. Many specialty running stores have liberal exchange policies and allow you to return running shoes even if you’ve been running in them for a week or more. Take them back to the store and exchange them for another recommended pair of running shoes.
Replace Your Running Shoes to Avoid Injury
After you’ve found your perfect running shoes, you’ll need to replace your shoes every 300-400 miles. That’s usually around the time shoes lose their cushioning. You can stick to the high end of that mileage if you take good care of your running shoes.
If you want to save some money, you may be able to find your running shoes online for less money than at a running specialty store. Search sites such as amazon.com, runningwarehouse.com or zappos.com for your make and model. And pray that the shoe manufacturer doesn’t discontinue your running shoe!
Should Running Shoes Be Tight or Loose?
Running shoes should fit snugly, so that your feet are not slipping and sliding inside them (which could lead to blisters). However, they shouldn’t be so tight that your toes are pressing up against the front of the shoe.
You should have at least a thumb’s width in between the end of your longest toe and the front of the shoe. Having some extra space in the toe box will provide enough room for when your feet swell, which often happens during long runs or in warm weather.
Make sure that your toes have enough space to spread out. You should also check that your heel is cupped in the back of the shoe, so it doesn’t slip up as you’re running.
How Long Does It Take to Break in Running Shoes?
If you got properly fitted for running shoes and you’re wearing the right shoes for your feet, they really shouldn’t require a break-in period. They should feel comfortable starting with your first run. If you’re getting blisters or the shoe feels uncomfortable, they may be too small.
Your feet swell when you run, so you should make sure that you’re wearing running shoes that are at least a half size to full size bigger than your regular shoe size. Visit a running specialty store and have a salesperson look at your feet and do a gait analysis so you get the right running shoes for you.
Related: Best Women’s Running Shoes
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
