How to Choose The Best Running Shoes: Insights from a PT
Finding the right running shoes can be a game-changer—not just for comfort, but for the whole running experience. With so many options, though, it can feel like a bit of a maze.
As physical therapists, we see first-hand how the right shoe can help prevent injuries, support proper alignment, and even improve your performance.
Instead of trying to figure it all out through trial and error, let’s break down the essentials so you can make a choice that truly fits you, your running style, and your goals.
Foot Type and Gait: What's it All About?
We all have unique feet that impact how we run. Knowing your foot type and how it moves is the first big step in finding a pair of shoes that feel like they were made for you!
Identifying your foot arch
Your foot arch plays a major role in how your feet absorb impact when you run. People generally have one of three types of arches—low, medium, or high. Low arches (or flat feet) tend to roll inward more, while high arches roll outward, needing a bit more support. Knowing your arch type helps you find a shoe that accommodates your foot shape, rather than working against it.
Analyzing your gait pattern
How your foot lands when you run, also known as your gait pattern, can help in choosing a running shoe that offers stability and support where it’s needed most. Pronation (rolling inward) and supination (rolling outward) are both natural, but too much of either can lead to discomfort or injury.
A quick gait analysis can identify these patterns and give you a leg up when selecting your shoes.
Types of Running Shoes
Running shoes aren’t one-size-fits-all; they come in different styles to support specific foot mechanics and personal preferences. Understanding these types can help you make an informed choice for your next pair.
Neutral running shoes
Neutral shoes are designed for runners with a natural gait and minimal pronation. A neutral shoe will offer basic cushioning and are a good choice for those with a medium to high arch who don’t require added stability.
Stability shoes
A stability shoe includes features to support those with mild to moderate overpronation, such as firmer midsoles and extra support along the arch. These can be a good choice for runners looking to control excess foot roll without heavy motion control.
Motion control shoes
For runners with significant overpronation, motion control shoes offer maximum stability. They often have reinforced midsoles and a wider base to support the foot and help prevent excessive movement. They’re a popular option for individuals with flat feet who need a little extra guidance in each stride.
Cushioned running shoes
Cushioned shoes provide ample shock absorption, which can be ideal for those who experience joint pain or want extra padding for long-distance runs. These are perfect for runners who prioritize a softer feel with each step.
Zero drop shoes
Zero drop shoes position your heel and toe at the same height, encouraging a more natural foot strike. They’re great for those seeking a minimalist approach, though it’s best to ease into them if you’re not used to this style.
What Surface Will You Be Running On?
The type of surface you run on impacts the features you’ll want in a shoe. Shoes designed for different terrains have distinct elements that make your run smoother, safer, and more enjoyable.
Road running shoes
Road running shoes are specifically designed for pavement and packed surfaces, with an emphasis on cushioning and flexibility. They often have a smoother sole for a stable ride on hard surfaces, making them perfect for running on roads or treadmill use.
Trail running shoes
The best trail running shoes are designed for rugged, off-road terrains. With extra grip, reinforced materials, and often a waterproof layer, they’re built to handle rocks, mud, and uneven ground. The added stability in trail shoes helps protect your feet from the challenges of the outdoors.
Key Terms to Look Out For When Choosing a Running Shoe
Shoe tech can seem like a complete whirlwind of terms—heel-to-toe drop, arch support, cushioning levels… what does it all mean? Let’s break down these features so you know what you’re looking at.
Heel-to-toe drop
Heel-to-toe drop is the height difference between the heel and the toe in a shoe. A higher drop generally supports heel strikers, while a lower or zero drop can encourage a forefoot or midfoot strike. Your running style can guide your choice here, as the drop can influence your gait over time.
Arch support
Arch support varies across shoe models and plays a role in comfort and injury prevention, especially for those with high or low arches. Matching your arch with the correct support helps to minimize strain and aligns your feet with each step.
Another common misconception is that a “good supportive shoe” has a pronounced arch. This is often more a feature of fit than support. It is important that when purchasing a shoe, it is comfortable. The shoe should not feel as though it is forcing your foot to do something other than what it does naturally.
Cushioning levels
Cushioning absorbs shock and protects joints, but the amount you need is highly individual. Some runners prefer a plush, cushioned shoe for long runs, while others find comfort in a more responsive, minimalist feel.
Keep in mind that the foot receives between 200% and 300% of the body's weight with each step, so having cushioning support can help a lot for those longer runs.
Trying to get your head around these terms? Take the guess-work out with personalized running PT.
The Importance of Proper Fit
If there’s one thing you shouldn’t compromise on, it’s fit. Even the best-designed shoe won’t work if it doesn’t fit well. Here’s how to make sure you’re getting a fit that feels great from day one.
Measuring your foot size and width
Your foot size can change over time, so it’s good to measure your feet regularly. Make sure to check both length and width, as many shoe brands now offer width options to better fit different foot shapes. Aim for a thumb’s width of space between your longest toe and the front of the shoe.
Trying on shoes: What to look for
When you try on shoes, pay attention to immediate comfort. Running shoes shouldn’t require a “break-in” period—they should feel good right out of the box. Try walking or jogging a bit to ensure they feel secure without tightness or pressure points.
When to Replace Your Running Shoes
Every shoe has its limit, and knowing when yours are done is key to staying comfortable and injury-free. Here are some signs that say it’s time to retire a pair and grab something fresh.
Look for visible wear
The general guideline for replacing running shoes is every 300 to 500 miles, but this depends on factors like running style, terrain, and shoe construction. Look for visible wear, such as worn-out treads or a compressed midsole, and listen to your body—if aches are creeping in, it may be time for a new pair.
Check the structure of the shoe
Another sign of wear is when the shoe structure, like the heel counter or sides, starts to lose its shape. If you notice the back of the shoe bending easily or losing stability, it’s a good indication the support is wearing out, even if the outside of the shoe looks fine.
How to extend the lifespan of your shoes
Taking care of your shoes helps them last longer. Rotate between pairs if you run frequently, let them air out after runs, and keep them away from extreme heat. These small actions can make a difference in how long your shoes retain their support.
Consult a Professional for Personalized Advice
Sometimes, getting a second opinion can be a game-changer. While asking at your local running store can be a good start, working with a physical therapist can feel like having a shortcut to finding the right fit for your feet. This helps you save time and potentially even money trying out different running shoes!
Benefits of gait analysis
A gait analysis is a powerful tool for identifying the best shoe type based on how you move. Knowing your pronation, foot strike, and other nuances can guide you to a more comfortable and supportive fit.
Consult a professional running PT
Still unsure about your options? Our physical therapists are here to help you explore what works best for your training and comfort. Get in touch to learn more.
Summing up:
Finding the right running shoe is really about finding what works best for you. With a little guidance and some time trying out what feels best, you’ll be well on your way to a more comfortable, enjoyable run. Make comfort your priority, don’t be afraid to consult a professional, and enjoy the journey to finding your perfect fit.