How to Tell If Running Shoes Are Right for You
As a regular Lifehacker marathoner and senior financial columnist, there’s one perfect place where my worlds intersect: sneaker shopping. When it comes to investing in (and maybe even spending on ) running gear, nothing impacts your running experience more than your shoes. Finding the perfect running shoes is about more than just a style or brand preference. The right shoes can make the difference between achieving your running goals and suffering from preventable injuries.
Why Proper Shoe Fit Matters
Many runners unknowingly wear the wrong shoes for years. According to Jessica Lyons-Quirk, director of footwear sales at Road Runner Sports , “not only do most people not know what their true foot size is, they also may not know whether they are a neutral or stable runner, so they are setting themselves up for years of injury and discomfort.”
If your gear isn’t installed correctly, “you’re likely to be prone to pain and injury,” says Lyons-Quirk. “You may have pain in your legs, as well as pain in your knees or hips when you walk or run.”
This mismatch between your feet’s needs and shoe type can significantly impact your running experience and long-term foot health. “The most important thing when it comes to foot injuries and foot health is that you need to wear the right shoes for your feet. Every foot is different: you’ll be constantly susceptible to injury if you don’t wear the right shoes, meaning you’ll never achieve your training goals if you’re constantly resting after injury,” says Lyons-Quirk.
Understanding your running style
Before choosing shoes, it is important to understand running mechanics. Roughly speaking, there are two main categories of runners:
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Neutral runners have a natural forward movement of the foot with an even distribution of weight upon takeoff. Your feet absorb shock effectively and don’t roll excessively in or out.
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Stability runners are prone to overpronation , which means the arch of the foot collapses during landing and the foot rolls too far inward. This can create alignment problems while running.
For both types of runners, you’ll see ads for shoes that match your specific style. Neutral-aligned runners have a more natural forward foot movement and effectively absorb shock to the ground by distributing weight evenly during push-off. Lyons-Quirk says you should look for a HOKA Clifton or Saucony Ride .
To find the best stability shoes, look for additional guidance and support to control excessive movement. Lyons-Quirk recommends Brooks Adrenaline or ASICS GEL-Kayano .
Signs Your Shoes Are Fit
Before you blame your running problems on your shoes (which will result in wasted time and money searching for the right pair), here are some positive signs that your shoes actually fit:
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Big Toe Width : There should be about the width of your big toe between your longest toe and the front of the shoe.
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No pinching or chafing : Shoes should not be too tight at the widest part of the foot.
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Secure heel : The heel should fit snugly, but not tight, with minimal slippage when walking.
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Space to spread your toes : Your toes should be able to spread naturally when you land.
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Comfortable arch support . The arch support should fit the arch of the foot without creating a feeling of intrusiveness.
Red flags of a bad landing
Watch for these warning signs that your shoes aren’t fitting:
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Blisters, hot spots, or calluses developing after running
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Numbness or tingling in the toes
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Pain in your feet, ankles, knees, or hips during or after running
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Black toenails from hitting your toes on the front of your shoes.
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Feeling unsteady while jogging
When to start fitting
The best approach is to visit a specialty running shoe store and get a personalized consultation. Running stores often have a treadmill so you can try on the shoes at a running pace without leaving the building. You’ll want to check out stores and companies with good return policies so you can try out your new shoes on the road.
Here are a few times when you should consider a professional fitting:
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When you’re new to running
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After significant weight changes
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If you are experiencing unexplained pain
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Every 1-2 years, as legs can change over time.
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When I returned from injury
Tips for buying sneakers
This may seem unusual, but my advice is to buy the sneakers later in the day. Just like I never buy jeans before I’ve had breakfast, my feet naturally swell throughout the day, and I want to make sure my sneakers can handle all the vibrations my feet make.
Another tip: bring your old shoes to the store. The wear pattern provides the retailer with valuable information about your running style. Likewise, wear running socks when trying on a new pair, as the thickness of the socks will affect the fit.
And most importantly, make sure you can test your shoes before committing to anything. Many specialty stores allow you to jog around the store or even take a short jog outside.
Choosing the right running shoes is a personal process that directly affects your performance and risk of injury. As Lyons-Quirk emphasizes, every foot is unique, and matching your specific needs with the right shoes is the number one key to running your best.