A Beginner’s Guide to Choosing the Perfect Pair of Running Shoes
When you first start running , you can wear any comfortable shoes. But pretty soon, you’ll probably want to get yourself a pair of “real” running shoes, and then you’ll find yourself staring at a wall of shoes, wondering why the hell there are so many different running shoes and how some can cost $300 and others are less than $100. Here, I’ll give you a guide to the different types of running shoes and some practical tips for choosing the one that’s right for you.
How are running shoes different from any other shoe?
Running shoes typically have flexible soles and enough structure and cushioning to support your feet as you hit the pavement over and over again. You can go for a run in any shoes you want, but shoes designed specifically for running are best.
Shoes marketed as casual shoes rather than for any specific sport probably won’t hold up over multiple miles. The foam may be too soft, the design may not be supportive enough, or your feet may simply feel sore if you run in them for very long. In a pinch, that’s fine, but not ideal.
Shoes sold for other sports are usually designed for purposes other than running, even if those sports have running elements. For example, basketball shoes tend to be very stable because they are designed to keep your foot firmly in place as you change direction on the court. But when you’re running miles ahead, an efficient stride will force your foot to move into different positions. So the shoe should allow (and perhaps slightly shape) this rolling motion.
The American Podiatric Medical Association recommends that runners choose shoes that provide good cushioning (through cushioning) and are appropriate for your arch height, regardless of whether you have high, average, or low arches. It also requires replacing your shoes regularly, at least every 600 to 800 miles. (Shoe companies would rather you replace them even sooner. I have a full story on the real lifespan of sneakers here .)
Where to buy sneakers
The best place to buy running shoes is a store where:
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You can stop by and try on the running shoes , as comfort is the most important factor when choosing a good pair of running shoes.
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The store is dedicated to running (not sporting goods or athletic shoes in general) because it will have the best selection and the staff will be able to offer running advice.
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A return policy allows you to return a shoe even after you’ve run in it a few times , because you won’t know how good a running shoe is until you’ve put a few miles on it.
While there are several chains that specialize in running, such as Fleet Feet and Road Runners , many good local running stores are independent. Search or ask around to find good running stores in your area.
If you can’t visit the store in person, your best bet is to order online from a website with a good return policy. We have a list of online stores that meet all the requirements. If you have a shoe from one of these brands that you like (say, you prefer Nike soccer or weightlifting shoes), consider starting with that brand, since the fit may be the same.
Types of Running Shoes You Should Know
When you look at this wall of shoes, it helps to know the major categories of shoes in the market. These are the largest ones that are worth paying attention to.
Neutral shoes
What is it : “Neutral” shoes are shoes that do not attempt to control the movement of your foot. Most sneakers are neutral unless otherwise noted. Neutral, moderately cushioned shoes can be called “everyday trainers” – they’re the shoes you’ll wear for most of your running, and they’ll work for just about anything.
Who should try it : If you don’t know where to start, start here. And even if someone recommends a different type of shoe, still try on a few neutral everyday sneakers.
Examples : Asics Novablast , Saucony Endorphin , Nike Pegasus , Brooks Ghost .
Shoes for stabilization or motion control
What it is : These shoes limit the movement of your feet, preventing them from rolling inward as you run. A slight inward movement (called pronation) is normal, but these shoes are designed for people who “overpronate.” Motion control shoes limit the movement of your foot the most; Stabilization shoes are a less extreme option.
Who should try them : If you have flat feet or have been told you “overpronate,” consider giving them a try. However, there is a big caveat: many people in this category actually feel better in neutral shoes.
Examples : Brooks Adrenaline , Asics Gel Kayano .
Carbon coated shoes (“super shoes”)
What it is : These sneakers contain a carbon fiber plate that makes them even more resilient than the foam of regular sneakers. They have only been on the market since around 2017, but have quickly become popular among professional runners. People actually seem to run faster when they wear them.
Who should try them : Experienced runners who want an energy boost and have some money to spend. Even though plate running shoes “make you faster,” they are not a good choice for most new runners. Shoes with plates may not help slow runners much (if at all) and some runners find them uncomfortable. This is also the most expensive type of shoe.
Examples : Nike Alphafly , Asics Metaspeed Sky .
Racing shoes
What it is : Shoes for long-distance racing (such as marathon runners) often have a carbon fiber coating, as discussed above. Short distance racing shoes, such as those sold for 5K and 10K road races, are typically lightweight to the point of feeling flimsy, and have foam that feels “responsive” in the sense that it comes back to normal after compression. There are also track cleats designed for athletes who compete on real oval tracks.
Who should try them : Unless you’re on a track team, you don’t have to worry about track spikes. For the rest of us who participate in road racing, experienced or faster runners may want to look for racing or turf running shoes for faster runs or race days. Beginners and even intermediate runners should not worry about this category.
Examples : Nike Streakfly , Altra Escalante Racer .
Trail shoes
What it is : Shoes designed for trail running have tread to keep you safe on uneven surfaces. They may have a little more structure than regular running shoes to protect your feet from rocks and debris and provide some stability as you land with each step. Some are waterproof or water-resistant. Trail running shoes often look like hiking shoes (minus the high ankle).
Who should try them : If you like to run on trails and your regular running shoes aren’t doing the job, take a look at trail running shoes. I wouldn’t buy running shoes just to run on a trail every now and then, especially if it’s flat; Regular running shoes are usually suitable for everyday trail running.
Examples : Hoka Speedgoat , Saucony Peregrine .
Minimalist shoes
What they are : A decade or two ago, the barefoot running craze made its mark on the shoe world, inspiring both those weird toe shoes (I had a few pairs, roast me) and a few more normal-looking minimalist shoes that are still around today. still relevant. still sold today. They are no longer very popular, but they still exist. Minimalist shoes have little to no cushioning, may have “zero drop” (no difference in height between the heel and the front of the shoe), and often have a wide toe box.
Who should try them : If you wear minimalist shoes in everyday life or at the gym, you might like them for running, too, although most people are happier and can run more miles in shoes with at least a little bit of stiffness. depreciation.
Examples : Merrell Vapor gloves , Xero Mesa .
Men’s, women’s and children’s shoes
Most sneakers are available in both men’s and women’s versions, and sometimes in children’s versions as well. Are these shoes different from each other, except for the sizes? Just a little.
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Men’s shoes are usually wider than women’s (equivalent sizes). Whether you’re a woman with wide feet or a man with narrow feet, consider crossing the aisle and seeing what the other side has to offer.
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Men’s and women’s shoes may have slightly different shapes . For example, women’s shoes sometimes have narrower heels. Although this will depend on the brand.
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Children’s shoes are often made from less durable materials. A child’s body is lighter, so their shoes don’t have to withstand as much weight or impact. And kids often outgrow their shoes before they really wear them out, so kids’ shoes aren’t always designed to last.
All of this may vary by brand, so don’t take these general guidelines as iron-clad rules. If you need to convert sizes, you can usually add 1.5 to a men’s size to find a women’s size, or vice versa. For most brands, the men’s score of 6.5 is equal to the women’s score of 8.
How to Know You’ve Found the Right Shoes
The types of shoes I’ve outlined above will help you narrow down the purpose of your shoes (do you want an everyday running shoe, a racing shoe, a trail running shoe?), but the fit is entirely up to you.
A store employee or fellow runner may try to point you toward a certain type of shoe based on the shape of your feet or the intricacies of a “gait analysis” test, but that theory fell apart in the early 2010s thanks to a series of studies. from the US Army . Recruits were either put on the “right” shoes for their foot type or deliberately put on the wrong ones. The result: People who ran in neutral shoes tended to experience fewer injuries, regardless of their foot type. That’s why I recommend that no matter what the salesperson directs you to, always try on one or two neutral shoes.
Ultimately, the best advice for choosing running shoes is extremely simple: the best shoes for you are the ones that make you feel comfortable while running . This may or may not be the one that feels most comfortable when you first try it on. (You may also notice that the shoes feel different after they’ve been put on for a few miles; I always wear my sneakers on walks and at home for a few days to break them in. Not everyone finds this necessary, however.)
Running stores often have a treadmill so you can try on the shoes at a running pace without leaving the building. And as mentioned above, you should look to stores and companies with good return policies so you can try out your new shoes on the road.
However, you don’t need to ignore the seller’s advice. They can help narrow down your choices based on what you want to use the shoes for and what shoes have worked for you in the past. It’s okay to take your old shoes with you when you go shopping for new ones so you can show the salesperson how they’re wearing out and discuss what you like and don’t like about them.