If you’re a runner, you’ve likely experienced heading out for your first mile and feeling okay, and by the third mile, your knees scream. The truth is, running shoes don’t just cause discomfort. They can also cause serious injuries, which is why we’re sharing tips on how to choose running shoes for your foot type.
The following comprehensive guide will help you find out about how to choose running shoes depending on the following:
- Foot type
- Arch support
- Pronation
- Terrain
- Size
- Cushioning
- Budget
So, whether you’re an experienced runner or just getting started, this guide has everything you need. Oh, and because runners rotate their athletic shoes every 300-500 miles, we also help you understand how to give those sneakers another life through sneaker reuse.
Why Choosing the Right Running Shoes Matters
Running is an excellent sport, but it’s also tough. Every step puts about two to three times your body weight on your joints. If you think about it, that force has to go somewhere. Your running shoes should absorb the shock of every stride. Otherwise, it can adversely affect your knees, hips, and lower back.
Research proves that the wrong sneakers can cause serious injuries, such as plantar fasciitis, shin splints, and stress fractures. The right running shoe can help you improve your running economy, which is the efficient use of your body’s energy. It can also improve your comfort, especially over long distances, and your performance.
Types of Running Shoes (And What They Are Best For)
Before we explore issues around foot type or pronation, it’s essential to understand the categories of running shoes. Why? Simple. Not every sneaker is created for the same purposes.
Road Running Shoes
Road running shoes are created for pavement and light gravel. In addition, they happen to be the most common type of sneakers you’ll find at the store. They balance cushion with flexibility due to the continuous heel-to-toe activity on firm, predictable surfaces.
Trail Running Shoes
For those runners who prefer to run on dirt, mud, or rocks, trail running shoes have special lugs that enhance grip. Also, they’re reinforced with uppers that protect runners from debris and have a midsole for uneven ground.
Racing Shoes
Racing shoes are created for speed, plain and simple. These types of running shoes prioritize performance over durability and cushioning. Further, these sneakers aren’t made for daily training and aren’t typically used by newbie runners.
Motion Control Running Shoes
Motion control running shoes are designed for those with severe overpronation. That is, people who have a significant inward roll of their feet. These types of sneakers are a vital piece of equipment for some runners.
Stability Running Shoes
For runners who need a middle-ground option for mild to moderate overpronation, stability running shoes offer a medial post. That means they have denser foam in the inner midsole, which helps correct the inward foot roll.
Cushioned Running Shoes
Runners with supination, underpronation, or a neutral gait can benefit from cushioned running shoes. Moreover, these sneakers are used most often for high-mileage training because they provide greater comfort.
Minimalist Running Shoes
These sneakers mimic barefoot running, and have advocates who say they strengthen foot muscle and improve form. A PubMed study found running economy improvements when using minimalist running shoes. Note: these running shoes aren’t recommended for newbies.
Carbon Plated Running Shoes
Stiff carbon fiber-plated running shoes are embedded in the midsole. In turn, it creates energy that’s like a spring, thus increasing propulsion. These sneakers were once reserved for elite runners, but more experienced runners use them for training and race day runs.
How to Choose Running Shoes for Your Foot Type
Now, let’s dive into the elements of choosing the right sneakers for your foot type.
Why Arch Support Matters and How to Identify Your Arch Type
Think of your foot’s arch as the natural shock absorber of your body. So, it’s supposed to distribute the impact of the strike of your foot on the ground evenly. But if you have flat feet or an arch that’s too high, it creates stress. Therefore, it’s essential to know the type of arch your foot has, and it’s simple enough to do.
To discover the arch type of your foot, take the wet foot test. All you have to do is wet your foot and step on a piece of dark paper or cardboard so you can see the imprint it makes. If you see a full print with no visible arch curve, you likely have flat feet. A narrow connection between the heel and forefoot suggests a high arch, and a moderate curve is a neutral arch.
1. Best Running Shoes for Flat Feet
Flat feet tend to overpronate. That means the arch collapses and the foot excessively rolls inward. Runners with flat feet do best with sneakers that offer motion control or stability. Further, they should use running shoes with firm midsoles and structured arch support. When buying sneakers, look for ones with a medial post, a wider base, and a minimal heel drop.
- Flat feet options:
- Brooks Adrenaline GTS – These athletic shoes loved for their firm but responsive midsole. That means it’s a top pick for heel strikers who need extra stability.
- ASICS Gel-Kayano – For runners who are overpronators, this sneaker provides excellent cushioning and a supportive medial post.
- New Balance 1540v4 and 1080v14 – These athletic shoes are built for maximum motion control. They’re also available in multiple widths and ideal for runners with flat feet who need a structured fit.
2. Best Running Shoes for Neutral Arches
For those who have an “ideal” foot type for running, biomechanically speaking, there’s a wider range of options for you. In other words, most road running shoes or cushioned neutral trainers will likely suit your needs. That said, focus on fit, running terrain, and running goals instead of corrective features when buying running shoes.
3. Best Running Shoes for High Arches
Those with high arches have feet that underpronate. In other words, the foot rolls outward instead of inward. That means that runners need maximum cushioning to compensate for lesser shock absorption. Runners with high arches should look to find running shoes with more cushioning and flexibility.
- High arch options:
- Brooks Ghost – These sneakers are a well-cushioned workhorse, which absorbs impact without overcorrecting. As a result, it’s a go-to for runners with high arches.
- Hoka Clifton – This pair of running shows is known for high-stack cushioning, a lightweight feel, and offering top shock absorption for underpronators.
- Saucony Ride – Runners get a smooth, flexible pair of sneakers with lots of cushioning accommodating the outward roll common in high-arch runners.
How to Choose Running Shoes for Pronation
Pronation is the inward roll of the foot, and when running, it’s normal because it helps absorb shock. However, when runners have extreme pronation (overpronation) or go too far inward, it can cause injury. For example, it can place stress on the ankles, hips, and knees.
Fortunately, a good running specialty store can take a look at your gait on a treadmill and confirm any pronation. It’s an investment of only 10 or 15 minutes of your time, and it’s well worth it because it can ensure you prevent injury.
- Overpronation: Look for running shoes with stability or motion control and medial post support.
- Supination / Underpronation: Find neutral, well-cushioned athletic shoes with flexibility.
- Neutral Pronation: A wide range of neutral shoes works well, so look for comfort and fit.
How to Choose the Right Running Shoe Size
Running shoes should be half to a full size larger than your everyday shoes. The reason is that your foot swells when you exercise. So, the foot you start with at the beginning of a run is not the one you end up with at the end of it. As a result, you should shop for sneakers when your feet are at their largest. Also, leave about a thumb’s width between your longest toe and the end of the sneaker.
When shopping, width also matters. For runners with larger feet, many brands offer wide and extra-wide options in addition to standard sizes. Remember that a sneaker that fits the length of your feet but squeezes the forefoot can cause blisters, bunions, and aggravate your feet.
The following are signs your running shoes may not fit properly:
- Toes feel cramped or even curled
- You feel heel slippage when walking
- You notice blisters
- On long runs, there’s numbness or tingling
- The sneaker’s widest point doesn’t align with your foot
How to Choose Running Shoes for Different Terrains
When you’re looking to get new sneakers for your runs, the types of surfaces you run on matter. A trail running shoe, for example, is too stiff and rigid for a paved road. And a road running shoe on a trail can cause an ankle roll. Therefore, choose running shoes depending on the type of terrain you’ll run on as follows:
- Road and pavement: Look for flexible outsoles and lightly textured or smoother soles.
- Trail and off-road: When getting a new pair for technical terrain, look for deep lugs, reinforced uppers, and rock plates.
- Treadmill and indoor: For these runs, you can use road running shoes or lightweight sneakers.
- Mixed surfaces: For mixed terrain, look for hybrid trail and road running shoes that handle a variety well.
If you run both trails and roads, consider having two pairs of running shoes and rotating them based on your training plan. A bonus is that it’ll extend the life of your sneakers!
How to Choose Running Shoes for Your Running Goals
As any runner knows, a 5K is different from training for a marathon. And a casual morning jog is different than running a 10-mile trail. If you’re a casual runner, comfy, cushioned, and neutral or stability running shoes. For you, the priority should be preventing injury, not speed or performance.
If you’re doing long-distance or marathon training, look for running shoes for cushioning and durability. There are some solid brands for these types of runs that you can consider, such as the following:
- Brooks Ghost – These are a neutral pair of sneakers with smooth cushioning and durable construction. In short, it’s built to handle marathon mileage.
- ASICS Gel-Nimbus – One of the premium long-distance running shoes, it offers great cushioning and adaptive support for training with lots of miles.
- New Balance Fresh Foam 1080 – These sneakers have ultra-soft cushioning, which makes it a top choice for long training miles for comfort and durability.
For shorter distances, such as 5K or 10Ks, carbon-plated or low-drop performance sneakers are ideal. Remember not to use race shoes as daily running sneakers and reserve them for key training and race day.
Cushioning vs. Support: How to Choose the Best Running Shoes
When you’re looking for running shoes, you’ll need to know about stack height and heel drop. Here’s what these two terms mean:
- Stack height is the total amount of cushioning between your foot and the ground. A high stack, such as Hokas, provides more cushion and shock absorption. A low stack height places you closer to the ground, giving you more proprioceptive feedback.
- Heel drop (a.k.a. heel-to-toe offset) means the difference in stack height between the forefoot and the heel of your foot. Most traditional running shoes have a heel drop of 8–12mm. Zero-drop shoes (i.e., minimalist) place the heel and forefoot at the same height.
If you’re transitioning from high-drop to low-drop running shoes, it’s essential to do so gradually because the Achilles tendons and calves must adapt.
General guidelines for how to choose running shoes based on cushioning and support:
- Maximum cushion: Best for high-mileage training, serious runners, and runners who want extra shock absorption.
- Hoka
- Brooks Glycerin
- ASICS Gel-Nimbus
- Moderate cushion: The daily running shoes are the sweet spot for most runners because they’re versatile.
- Brooks Ghost
- Saucony Rise
- Nike Pegasus
- Low cushion or minimalist: These sneakers are for experienced runners with strong foot mechanics and not for beginners.
How to Choose Good Running Shoes on a Budget
Running shoes can be costly for some, but there’s a lot that goes into these sneakers. Quality sneakers may run between $100 and $180. That said, it’s not necessary to spend top dollar to get a quality pair. You just need to know where to look and how to look. The following are some key tips for shopping on a budget:
- Look at last year’s models, because brands often drop prices by up to 50%.
- Check out sites like Running Warehouse, Road Runner Sports, and REI Co-op for discounts.
- If you’re also new to running, look at brands such as Brooks Launch, ASICS Gel-Contend, and New Balance Fresh Foam 680). For beginners, you can choose running shoes that offer solid performance for $70 to $100.
When is it worth spending more? If you have biomechanical needs, such as a wide feel or severe overpronation, you may want to spend more. The fact is that inexpensive running shoes that cause injury (and physical therapy or doctor’s bills) can cost a lot more in the long run.
Signs It’s Time to Replace Your Running Shoes
All running shoes have a lifespan, including your favorite ones and the most expensive pairs. For runners, midsoles tend to start wearing between 300 and 500 miles, and you’ll feel cushion compression and reduced shock absorption. The truth is that you can’t judge running shoes by how they look, but instead, by how they perform.
Signs that it’s time to get new sneakers include the following:
- You’ve run 300–500 miles, which you can track with apps like Garmin Connect or Strava)
- The midsole feels compressed or looks wrinkled
- You’re feeling aches and pains in your knees, feet, or hips
- The sneaker outsoles show uneven wear patterns
- Sneakers don’t feel responsive
- You’re getting blisters
When it’s time to get new running shoes, you can keep them out of landfills. The following section explores what you can do.
What to Do with Old Running Shoes
More than 300 million shoes and sneakers go to landfills each year across the U.S. It’s a waste of municipal tax dollars and also bad for sustainability and the environment. Those running shoes you no longer need have value beyond the use they provided you. That’s where Sneakers4Good comes into the picture.
Sneakers4Good is a unique program that redistributes the running shoes you no longer use to people in developing nations. In turn, more than 4,000 micro-entrepreneurs worldwide sell the running shoes you give away to make a living in places where job opportunities are hard to find. For many people, selling sneakers is the difference between sustainable earnings and not.
If you’re a runner, you can use the Mail-In Reuse Bag program to redirect your sneakers from landfills to others. Alternatively, if you’re a runner who’s a healthcare worker, your team can participate in the Healthcare Heroes program. And if you care about the environment, you can even help to Plant Trees. Think of the programs as well-run miles for your sneakers.
Quick Checklist: How to Choose the Best Running Shoes
Before you look into buying your next pair of running shoes, remember to do a quick check of the following for the best fit and performance, depending on your goals and needs:
- Foot type: Flat, neutral, or high arch
- Pronation: Overpronator, neutral, or supinator
- Terrain: Road, trail, treadmill, or mixed
- Distance: Casual, regular training, or race-day
- Cushion preference: Maximum, moderate, or minimal
- Fit and size: Half to full size up from regular shoes, with thumb-width toe room
- Budget: Consider prior-season models for savings
- Shoe age: Are your current running shoes past the 300–500 mile mark?
The Right Running Shoe Changes Everything
Remember that there’s no “best” running shoe, because it depends on your foot type, running style, goals, and running terrain. However, there is a “right” pair for you, and that’s the one that doesn’t cause injury. The right pair will also feel good as you’re running. And when you’re done with them, don’t forget to get started on sneaker reuse and what happens after the finish line.
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