Choosing the right running shoe for your foot

Choosing the right running shoe for your foot


We’ve written a lot about running over the years, and have covered everything from trail to ultra runs. This time around we’re focusing on the single most important tool you need to drive, so before you get out there and pound those roads, you need to make sure you have it for the job. Have the right equipment – the right running shoes.

Let’s start with the most obvious.


If there’s only one factor to consider when selecting a running shoe, it should be how it fits. A poorly fitting running shoe will not only make your running experience sore and potentially painful, it may also cause you to change your stride, which could potentially lead to injury.

Running Surface / Running Type

running shoe for different surfaces

There are several types of running shoes – training shoes, walking shoes, track, trail, cross country, sprint or distance running. So the first thing you need to consider is what surface you will be running on. For example, a track runner will not work for trail or road running. Here is a detailed guide Choosing the Right Running Shoes for Different Surfaces

go to a specialty running store

Everyone’s feet are different and as noted below, specialty stores can carry foot prints to help you choose the right shoe for your foot. Shops usually also have thread mills, so you can test the runners and make sure they’re comfortable for your foot.

Know your foot type/pronunciation

Many specialty running stores now have equipment that can analyze your gait (how you walk/walk) and your foot type. There are many different types of feet, but the main three are:

  • Neutral-footed runners, where your foot makes contact with the ground toward the middle of the foot.
  • Overpronation, where your foot rolls inward too far.
  • Underpronation, where your foot doesn’t roll far enough, results in ineffective impact dilation, and it causes the lateral (outside) side of your foot to work more than necessary at push off

Another important factor in foot type is your arch type, a foot print and some advice at a good running store should determine whether you need arch support. Also, be sure to try on both feet. Most people have two feet that are slightly different in size and shape.

Go shopping late in the afternoon or at the event!

It might sound a bit out there but there is a way to madness! Your feet swell from physical activity during the day or during exercise. And no matter how small it may be, it can have a huge impact on how shoes fit, the last thing you want to do is go in the morning, buy a shoe that fits perfectly because There’s a good chance it could be a very short evening!

Here are some other articles on running that you might enjoy:

major benefits of running

7 different running surfaces and how they affect the body

most common running injuries

Trail Running V Ka Road Running

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