Some time ago, the media was raving about an indigenous tribe of “natural-born runners.” The community was famous not only for its astounding results in long-distance running, but also (and perhaps more importantly) for the footwear in which the runners travelled the distances. Namely, minimalist handmade sandals, fundamentally different from what comes to mind when we think of running footwear. The news about the Tarahumara tribe coincided with the natural running trend. Some running shoe companies then proposed almost flat models offering minimal cushioning. The problem is that running barefoot or in extremely minimalist shoes isn’t for everyone.
In the lab environment, the human foot can indeed be regarded as the perfect model of a shoe, created by nature itself for a species that can, and actually should move for prolonged periods of time, covering long distances on a daily basis. Point is, in the real world, we have long ceased to be wandering tribes. Our feet are getting used to footwear and man-made surfaces from the first steps we take. We have the spines of people who spend most of their time sitting rather than travelling over tens of kilometers to hunt game. The needs of people rooted in modern civilization require modern solutions. Ones that will hold the foot in the right position and absorb the shock as the foot hits the ground, thus protecting not only leg muscles, but also the spine, while allowing you to carry out your current training plans in specific terrain. Of course, this does not mean that natural running footwear is bad. However, it is not for everyone. It is not even for most of us.
This said, seeing as handmade sandals or barefoot running are out of the question, how do you choose running shoes? After all, it is a considerable expense, and if you choose wrong, you risk not only losing money, but also facing injuries, discomfort, loss of motivation, or poor performance. Fortunately, the offer is so wide that somewhere out there, there is definitely a pair made just for you which will make your running effective, healthy, and fun (to read more about the advantages of this sport, click HERE).
Discover 5 ways to find your perfect running shoes
1. Forget fashion
Aesthetic appeal is important in sports: exercising is more fun when you wear clothes that bring out your style and personality. However, you should regard running shoes as falling into the category of sports equipment, and focus on how they work and how they meet your training needs. Colors or decorative patterns are something that should only influence your choice when you’re comparing two pairs with identical parameters.
Things are a bit different with the year of production; it is not about trends, though, but about state-of-the-art technologies the latest models are likely to boast. However, the choice of newly launched footwear is often dictated by fashion alone, which is a costly mistake.
It’s also a good idea not to be too strict about the gender distinction suggested by the manufacturer. Women’s and men’s feet are obviously different, but in some – not so infrequent – cases, the best option is to choose a unisex style, or even footwear designed for the opposite sex, precisely because of the size or individual shape of the foot.
As far as the brand is concerned, many runners are attached to one or two specific brands, and claim that each manufacturer has their own inimitable style and unique sizing system. Even if you can follow this lead, it is always worth trying each model on and adjusting it to your preferences. Even a minor improvement of a model that has been manufactured for years can make it no longer suitable for your individual needs, but just right for someone else.
2. Start by measuring and… weighing
It is common knowledge that you need to measure your feet before buying shoes. It is much less obvious, though, that you should buy shoes appropriate for your body weight. Generally speaking, the higher the weight of the runner, the more cushioning is needed. If you want the shoes to be low-weight, you need to go for cutting-edge designs made of appropriate materials. We will discuss footwear weight a little bit later – it is important in the context of the shoes’ intended use. It is certain, though, that when you are running, each pound of your body mass (even if it is muscle mass) adds extra load to your joints and spine. This is why you should support them. Cushioning is also invaluable for beginner runners – even the lighter ones.
Let’s go back to measuring the foot length. It is important to do it and under no circumstances buy shoes based on ‘instinct.’ The size chart for running shoes is slightly different from that for casual shoes – it is wider (the shoes come in half or quarter sizes). You should also remember that running can naturally cause your feet to swell and increase in volume. Therefore, it is recommended to buy running shoes that are around one centimeter larger than the ones that fit you when trying them on. For example, a person who usually wears size 41 may leave the sports store with size 42 2/3 running shoes. And there’s absolutely nothing strange about it. If you go for a shoe size that is too small, you may initially not experience any problems and run 2-3 kilometers feeling that you have ‘nailed it’ this time, only to return home after 10 kilometers with damaged toenails and a variety of abrasions and blisters that can put a damper on your training for a while. Such shoes can still be used for walks or in the gym, but from the running perspective, it is money thrown down the drain.
Another important parameter to consider is the width of the foot – in this case, too, you need to account for the foot swelling, although to a smaller extent. Avoid shoes that are too loose, but also those that feel too tight when you try them on. Look for a snug and comfortable fit. Anything else can be adjusted with laces. When you already know your foot – know whether most manufacturers categorize it as narrow or wide – look for the information in product descriptions.
3. Learn your running gait biomechanics
Want to buy new shoes? Have a good look at the old ones. Don’t worry, no need to run in them! Even the best running footwear has its ‘expiry date,’ i.e. a point in time after which it can be used for walking or stationary exercises at most. This is because the shoe parts responsible for cushioning become compacted (colloquially speaking) and stop working, and the shoe itself loses its shape and no longer holds the foot properly. The average lifespan of a pair of running shoes is counted in kilometers and depends on many factors, but as a general rule, after 1000 kilometers, athletic shoes can well be regarded as ‘hoary’ (footwear with minimal cushioning will wear out even faster).
However, such shoes can tell us a lot about... our foot. The way the outsole has worn out and the side on which the cushioning foam is naturally compressed allow us to deduce the biomechanics of our running gait. In the case of the so-called supinate foot, the ankle naturally rolls outwards and the shoes tend to be more compressed on this side. On the other hand, people with a tendency to pronate naturally roll their foot inwards – in this case, it is recommended to wear footwear with special arch supports that can prevent joint pain and muscle strain. There is also the neutral foot type with no tendency to tilt heavily sideways during high-impact activities.
But you don’t have to play detective and inspect your old shoes if you don’t feel like it. You can also find out whether you tend to pronate or supinate when buying shoes at a brick-and-mortar store – professional sales assistants can determine this after a brief interview and a look at your posture on the treadmill.
4. Pick shoes that suit your training needs
We have already mentioned the weight of running shoes – the well-cushioned ones tend to be heavier than those without the foam protecting the foot. It is important to remember that when running, low weight usually means speed – this is true for both athletes and footwear. For this reason, the shoes that you are going to use for speed training should be ‘slimmed down’ – made with less foam, lighter materials, and little cushioning. Such shoes are called racing shoes, because they help you to beat your personal bests at distances of your choice.
At the other end of the scale, there are the so-called training shoes – slightly heavier (but usually still lighter than the casual footwear you wear every day), higher, and designed to protect feet from the repetitive impact of hitting the ground.
Somewhere in between the training and the racing footwear, there are countless training and racing models. They work well for runners who don’t want to invest in special racing shoes, but expect high dynamics and speed.
When choosing the right shoes for your training needs, you also need to consider your training frequency and distances. It is generally recommended that beginners who haven’t acquired a running technique yet and people who run over long distances should choose well-cushioned models with a classic drop (i.e. the difference in height between the heel and the forefoot). With time, beginners can move towards lower and lighter shoes, but it is always a good idea to inform the sales assistant about the training plan.
5. Consider your running surface
Sometimes mother nature provides the best cushioning. This is why, when going off-road, you don’t need to rely so much on foam cushioning for foot protection. What matters instead is a deep tread that provides extra traction even on a muddy trail. Trail running shoes are also usually designed with rubber toe bumpers (anyone who goes for a run in rocky terrain will instantly realize their purpose). Due to different weather conditions on off-road trails, such shoes, much more often than regular running footwear, come in summer and winter versions. Interestingly enough, the lack of cushioning means that you can spend more on the shoes, because they will last longer – there is no foam to wear out. What you should pay attention to is top-quality workmanship and low weight (the latter is especially important during long-distance off-road runs).
However, most of the models available in stores are intended for harder surfaces such as asphalt, paving stones, concrete, or gravel on park paths. The outsoles of such shoes look completely different – they are much flatter. The real strength of these shoes lies precisely in their protective function – concrete or asphalt are not, and will never be, a natural surface for the human foot, so we need appropriate foam for support.
There are also versatile road-to-trail models available for those who enjoy diversity on their training route.
If you know your foot, your fitness level, as well as your training plans and goals, you are sure to find your perfect shoe model. Remember, though, that it is going to change along with your athletic development. As you progress, you will likely lose weight, hone your technique, and perhaps take part in street runs more often, hoping to reach yet another personal best. Your favorite comfy running shoes with extra cushioning may then turn out to be too heavy, and minimalist racing shoes will become your new best friends. One thing is for sure – good shoes make running safe and fun. And that’s what really matters.
If you're also interested in how to choose climbing shoes, check out our tips for beginners and advanced users HERE.