A Guide To Choosing the Right Running Shoes For You
So you finally decide to give this running thing a try. You’ve heard the stories about Kipchoge, Bolt and Linden and you decided to get out there yourself. Maybe you want to lose some weight, get in better shape, tackle a race, whatever your reason you choose to start running.
You throw on your 5 year old Nike’s or Target gym shoes and head out the door. For your first run maybe you don’t even notice your shoes having any effect because you're struggling to catch your breath, your heart is racing and you're sweating like you just stole something. As you keep running day after day your body starts to adapt. Your breathing is more regulated, your heart racing is just cardio work and you embrace the sweat. Though now your knees are hurting, your arches ache, your calves are tight and you begin to wonder if all the information you got from non-runners is true. Is running bad for your knees? Does it ruin your feet? (we’ll get into this research in future articles) But No! You know what is bad, your shoes. Running starts with your feet, which connect to the rest of you so having the right support is everything.
Where to start? If you know absolutely nothing about running, shoes are the first place to start. In this article I’ll discuss the various aspects of a running shoe and what to consider when purchasing your first pair.
A running shoe is very personal. Do not follow what’s trendy or the latest fad because in all honesty you’ll end up with one of the many common running injuries if you pick a shoe that isn’t right your your specific body and goals. Find a shoe that works for your goals and works with your running form. In this article I’ll dive into the most common brands, neutral versus stability shoes, what a drop height is and where to buy your first pair of shoes.
Brands
When I say name a running shoe brand, what is the first thing that comes to mind? Nike? Adidas? Sure, but you are missing out on many other companies that make shoes for runners and runners alone.
Brooks
Brooks is one of the most consistent and dependable companies in running. They have a shoe for every type of runner. Their shoes are incredibly reliable and I often recommend this brand to first time runners.
Saucony
Saucony has been around the running scene since 1898 and so suffice to say they know what they are doing. They have a variety of shoes to accommodate any runner and are a reliable and well established brand.
Altra
Altra running shoes are my personal favorite and have a unique style to their shoes. Altra shoes are a ZeroDrop shoe and FootShape Fit. The ZeroDrop design creates a more natural stride and promotes foot health, strength and longevity. FootShape Fit means that the shoe is shaped for your foot. The toe box is wider to fit the natural splay of your toes and is comfortable when running short or long distance. They promote a “move naturally” idea that we should be moving the way our bodies were made to.
Hoka
Hoka is another personal favorite of mine and has a unique style to their running shoes. They make shoes for running, walking, hiking and everyday. Most people at first glance are surprised by the shape of a Hoka shoe and their design does include increased cushioning. Their shoes have Meta Rocker which means the shoe shape naturally propels you forward supporting your natural gait. Hoka shoes are great all around running shoes.
Asics
Asics is a brand that has a little bit of everything. These shoes are made with a gel technology as their form of cushioning in the shoe.
New Balance
New Balance makes a little bit of everything. The technology in their running shoes is Fresh Foam.
Nike
Nike, the name almost all have heard. This brand has made running headlines recently with the creation of their incredibly technologically advanced shoes. Most people new to running will run right to this brand because they have heard of it but I will say pump the brakes. If you just want to fit in and spend a lot of money to do so go for it, but if you want the best running shoe for you do your fit tests.
Some other brands to consider are: On, Newton, Reebok, Adidas
Minimal vs Neutral vs Stability
Minimal running shoes have been the big hit since McDougall’s “Born to Run” but the problem is most runners, especially new runners, have no clue what running in a minimal shoe even means. First warning, do not just start running in a minimal shoe if you’ve been wearing over cushioned shoes your whole life. Chances are you’ll get an injury sooner than later and then have animosity towards running. Minimal shoes will encourage healthy, strong feet but there is a time to begin to incorporate a more minimal shoe.
So what is a minimal shoe? In the most basic sense it is a shoe that has a very low cushion and mimics barefoot running. The purpose of a minimal shoe is to get as close to barefoot running while still providing your feet some protection. A minimalist shoe should not be the first shoe you run in unless walking around barefoot is already something you do. Take your time as you transition into a minimal shoe and allow your body to adapt to the change.
A neutral shoe is one that has no additional support structure and allows your foot to move through its natural range of motion. Most people will want to look for a neutral shoe when shopping.
A stability shoe offers additional support in the structure of the shoe and is the appropriate shoe for people who overpronate. Those that overpronate drastically need to have the additional support in their shoes to prevent injury.
Most people do not need a stability shoe. Let me say that again, most people do not need a stability shoe! Be wary in a running store when they tell you to get a stability shoe because they are eager to sell you something more expensive. Running in a neutral shoe strengthens your feet, ankles, improves your stride and if you do not believe me there is research to support.
Main points here:
Minimal shoes are not the place to start but you can get there
Neutral shoes support the foots natural motion and what most people should be looking for
Stability shoes are for people who overpronate and need additional support for their feet
Drop
“What’s your drop”, at your first group run someone asks this and you stare bewildered into their face. A shoe's “drop” is the difference in the height or cushion between the heel and the midfoot of the shoe. You can imagine this as the same with a high heel where the heel is higher than the toes. It is the same idea with a running shoe. The drop of a shoe will affect your stride and how your foot initially strikes the ground.
The majority of running shoes you will find are going to be greater than a 10mm drop. This type of shoe provides a lot of cushion in the heel and promotes a heel first strike. A “zero-drop” shoe should be a 0mm height but some categorize anything lower than 4mm in this category. This type of shoe promotes a midfoot strike, sometimes argued as a more efficient stride. On a personal note I have run in zero-drop shoes only for more than 5 years and have been completely injury free and have increased my pace. With that if you are used to a large drop in a shoe, most are, and want to transition to a zero-drop it can be done. The key word here is transition. Take it slow and let your body adjust to the new form of running.
The drop of your running shoe is a personal choice and is different for everyone based on their goals. Drop is not something to get caught up in right away. Find a shoe that is comfortable for you and when you get more comfortable running than you can start to explore what a different drop does for your running.
Where to buy?
A local running store. Go to your chosen search engine and literally search for running stores near me. If you are new to running or looking to try out a new shoe I highly advise you do not go to any big box store as the people there do not have specific running knowledge. Most local running stores have a very educated staff and will sit with you however long it takes to find your right shoes. Beware of the upsells of inserts or socks but other than that a local store is the place to go.
Also, if you found a running group in your area ask where they buy their running shoes from.
How do you know all this?
As a runner for over 10 years I have tried (and failed) with dozens of shoes. I have experience working in some of the most trustworthy and knowledgeable running shoe stores, Fleet Feet in Chicago and Road Runner Sports. I have spent hundreds of hours reading books and scientific articles on all aspects of running. I have been in the beginner position unsure of what to do and through my years of experience and trail-and-error learned.
