Whether you’re a recreational runner or a seasoned marathoner chasing PRs, the right shoe is essential to your performance.
Here’s how to choose the best running shoes for you.
Trace your foot (or have a friend do it) on paper to determine its silhouette. Aim for a thumb’s space width to allow your toes to wiggle and splay comfortably.
Know Your Foot Type
Your foot type is a crucial piece of information when it comes to choosing the right running shoes. How your feet land – or pronate – determines how your shoes support you, reducing the risks of injury and enhancing your performance.
You can find your foot type by looking at the worn patterns on your retiring shoes or standing on paper with wet feet, as assisted by a trained salesman at a running specialist store.
Brands like Hoka One One recognize the significance of this information, offering a range of running shoes tailored to different pronation needs, ensuring a personalized fit for enhanced comfort and performance.
If your footprint shows a slight curve inward (overpronation), you’ll likely benefit from cushioned shoes with extra support. If your foot is flat-footed or high-arched, you’ll need less cushioning in the midsoles and more responsive shoes. The slope of your toes is another determining factor.
Long toes with a steep slope towards the pinky toe indicate a mountain foot type, while shorter toes with a gentle slope towards the pinkie indicate a flat-footed or supinator foot type.
Know Your Running Style
The running you do, where you run, and how often you run will largely dictate the kind of shoe you’ll need. For instance, a 20-minute morning jog on a paved path will differ wildly from a distance runner training for a marathon on rocky trails.
You’ll want shoes that support your arch and running style without overcompensating or interfering. Luckily, a lot about your running style may be gleaned from the wear pattern on your current pair of shoes. For example, a medial wear pattern indicates that you overpronate. Motion-control shoes can help correct this.
In addition to examining your shoes’ wear patterns, try on several pairs of men’s running shoes in the store and bring along the socks, orthotics, and braces you usually run with. The right shoe should feel comfortable from the get-go and not require a break-in period.
Know Your Pace
Whether you’re running your first 5K, looking to improve your finish time in your next half marathon, or wanting to break your course record in your marathon, knowing how to pace yourself is essential. Pacing yourself is a skill that will likely take some time to master, especially on days when the conditions are less than ideal.
A GPS watch is one of the best ways to determine your running pace. This will allow you to see your average mile pace and help you monitor and maintain a healthy training intensity.
For those who prefer to avoid technology, a good starting point is to keep a conversational pace. You can also assess your running pace by simply listening to your body – if you’re struggling to breathe, it’s probably too fast! For more rigorous tracking, consider using a rate of perceived exertion (RPE) rating based on your heart rate.
Know Your Feet
Getting the right size shoe is crucial. Too small and you’ll lose toenails; too big and you’ll get a blister. Most running stores have treadmills, so you can test and run in a pair of shoes before buying them.
The wear pattern on the sole of your shoes can tell you a lot about how you run, including whether your foot rolls inward or outward at impact. A neutral foot typically shows even wear, while the excessive inward roll is overpronation, and excessive outward rolling is called supination.
Also, pick a shoe with a wide enough toe box for your toes and consider locking lacing to help hold the foot in place. Extra room may save you a lot of pain and discomfort on your next run. Many brands provide sizing charts on their website; consult one to determine your shoe size and find the best fit.
Know Your Budget
Whether you run most days of the week, have a few races on the calendar, or are working to get back into the groove after an injury, making a budget is essential in preserving your running ability. A budget can help you find shoes that meet your needs without stretching your wallet too thin.
Know Your Footwear Needs
Once you know your foot size and style, you can select the shoes that best serve your running needs. To ensure your feet will be comfortable throughout your run, look for shoes that offer a snug fit without pinching or creating pressure points.
The type of shoes you select will also vary depending on the running you plan to do. If you prefer distance running on sidewalks and roads, a cushioned shoe with an ample heel pad will be ideal for long runs. However, if you are an experienced trail runner and enjoy tackling steep hills, you need a light shoe with grippy traction.
Be sure to test your new shoes on a hard floor while wearing the socks you will be running in. Verify that the distance between the end of the shoe and your longest toe is no more than the width of a thumb.
