Choosing running shoes
There is no such thing as the best running shoe in the world, because everyone is different, everyone has different attributes and requirements as a runner. And unsurprisingly, there are too many individual variables to make the perfect shoe for everyone. Key factors affecting your choice of running shoe typically include: Different biomechanics (how you run), different weights, shape of foot, width of foot, the surfaces you run on, how often you run - we could go on for ever, but the end result is that no two runners are the same.
So how do I find the right shoe for me?
We've put together a simple set of questions to help you find the answer to that yourself.
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What size shoe are you?
Lets start with the easy questions. Typically pick your normal size but beware… we advise you to spare a thumb width of room at the front of your running shoes. The reason for this is that the foot expands when running long distances (i.e. anything over a couple of miles) and this extra room in the toe box helps avoid painful sore toes and nasty black toenails.
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Do you have a broad foot or a narrow foot?
Simply put…shoes that fit better…perform better. Although most brands are built on a standard D width fitting, some are broader (Brooks) and some narrower (Adidas) than normal. Furthermore, some brands offer a wider 2E shoe fitting (Nike, New Balance) - so if you have a broad foot - keep an eye out for this option.
New Balance have long catered for the differences in foot width. They offer 3 width sizes for men: D, 2E and 4E (with 4E being for the wide boys), and 3 width sizes for the ladies: 2A, B and D (D being widest.)
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What weight are you?
When you are running, 2-3 times your body weight is placed on your running shoe. That's a lot of pressure. The point here is that if you are of heavier build then the importance of cushioning and stability in the shoe is increased. Some shoes like the Brooks Beast , Saucony Stabil or the Mizuno Renegade cater especially for the heavier runner.
Equally, if you are very light, then a more responsive shoe like the Saucony Fastwich or the Nike Vaporfly might be more suitable. Remember, if you want to keep running you have to manage the shock and pressure that running can put on your body. Shoes are worth the investment - you only get one body - look after it.
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What surface do you typically run on?
The idea here is to ensure that your running shoe has the correct sole unit for your needs. Your answers should be one of 3:
- Road running shoe: a shallow tread that wears well is required, e.g of a typical road shoe is or Mizuno Wave Rider
- On and off road running shoe: typically tow paths and footpaths, with a bit of road mileage too - the typical suburban runner needs a tread that has deep enough lugs to give you grip but also a durable enough sole to not wear out on the road. A classic on and off road shoe is the Nike Air Pegasus or the Saucony Jazz 6000
- Off road running shoe : cross country - grip is everything here - you need a serious sole unit - traction is king - you need lugs - the more and the deeper the better - A classic off road shoe is the Adidas Swoop or the
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Do you overpronate, underpronate or are you a neutral runner?
Perhaps the most important question of all is left until last. Runners are typically divided into 3 main biomechanical categories depending on how they pronate.
What is pronation?
It is the lower legs natural way of absorbing shock. It is the movement of the foot from heel strike to big toe off.
The three types are:
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Under pronators / Supinators / Neutral runners – have a high fixed arch, these people often run on their toes (require a cushioned shoe)
- Mild pronators - runners – a position between the two extremes (require a stability shoe)
- Overpronators – usually have a flatter foot (require a motion control shoe)
How do I know what type of runner I am?
Advanced machines like the Asics Dartfish gait assessment can now analyse exactly how we run but the simplest and easiest way of finding out is called the wet test. The wet test involves examining the print left by your foot after a bath or a shower.
Underpronator / Supinator / High arched foot
This print will leave a very thin band on the lateral side (outside of the foot) or none at all, between the heel and forefoot. This is because most underpronators are forefoot runners, only using the heel down hill. This curved, highly arched foot does not pronate sufficiently and requires a lot of cushioning. Great cushioning shoes include Asics Gel Nimbus, Saucony Grid Triumph or the .
Normal foot plant /Mild Overpronators
A normal foot will leave approximately half the footprint - the lateral (outside) part. The neutral plant lands on the outside of the heel and rolls inward slightly to absorb shock while moving off the big toe. Great shoes for mild overpronators are: New Balance M858, Asics Gel GT2130, Asics Gel Kayano, Brooks Adrenaline, Saucony Grid Omni or alternatively click here for all other support shoes.
Overpronator / Flat Foot
Leaves a footprint of the whole of the foot. This is because the arch collapses through the foot motion. The foot strikes at the heel and rolls inwards excessively - this is overpronation. Great overpronation shoes include the Brooks Beast, Saucony Stabil and the Mizuno renegade.
So now you know that the ideal running shoe for you lies in the answer to these key questions.
