Choosing a running shoe is a different experience than shopping for other types of shoes. For one, everyone has different preferences when it comes to their driving style and needs. Some shoe brands are known to make shoes for specific types of running (trail, speed, everyday), and you may notice that some will market themselves as minimalist, maximalist, or in-between sneakers. Running shoes, like walking shoes, can also be versatile enough to be used for different activities. The only difference is that running shoes are designed to withstand the rigorous nature of running, but they can work as well as walking shoes as you need similar support.
Paul Nasri, who holds a doctorate in physical therapy and works at Game Plan Physical Therapy in New York, says the most important thing to be aware of is the type of running you’re trying to do and the distances you’re interested in running. “For example, if you’re doing speed work, that sneaker should be lighter weight and a little more minimalist, while if you’re doing a long run, it should have more support and be a little more maximalist,” he explained. On the other hand, if you’re focusing more on temple work or short easy runs, you can choose a medium support type of sneaker.
Knowing how often you will use your running shoe is also important because someone who runs just a few miles a week does not need the same qualities as someone who is training for a marathon. “Regardless of the occasion, you should always rotate between the two sneakers when doing your regular running throughout the week,” advised Nasri.
Two main qualities to look for in a running shoe are a supportive heel counter and space in the forefoot region. “You want to make sure that the heel counter is supportive and that your heel isn’t moving too much, but you also want to make sure that the sneaker breaks in the premature region where your toes would normally go into extension,” Nasri said. “A lot of sneakers now have carbon plates in the shoes, and that can make for an easier run because that plate relieves a spring when it’s resting, reducing the amount of energy required to propel yourself forward.”
The best way to find the right style is by visiting a running shoe store and getting fitted for a shoe. Then you will need to give yourself a trial period of walking and running in the shoes to see if they are the best for you. Nasri said: “Make sure the toe box is wide enough for your foot – if you’re seeing red marks on the side of the big toe or little toe, that shoe is too tight for you.”
Nasri advises looking at toe box height, because if the tips of your toes are red or pink after a run, it means the toe box is too low and you’re experiencing too much friction. “There should be plenty of space in front of the big toe because this will ensure that the front of your toes don’t press against the front of the shoe, especially when running downhill,” he added.
Knowing your running style
Another thing to consider when breaking into a new running shoe is whether it’s working for or against your gait. One measurement that makes a big difference is the heel-toe drop, which is the measurement (in millimeters) of the change in height from the back of the shoe to the front of the shoe. Shoes can have a zero drop (a flat sneaker), low drop (1 to 4 mm heel drop), medium drop (5 to 9 mm drop), or a high drop (9 to 10 mm or higher).
The heel drop you choose will depend on whether you plan to aim for short, medium or long distances. You also need to consider your natural strike pattern. Nasri advises against using zero-point or minimalist sneakers for mid- and longer-distance running as they can significantly alter your natural strike pattern.
If you’re a natural heel striker, you’ll want a shoe that has more cushion in the heel, which Nasri says usually means more heel drop. Natural middle hitters can get away with low to mid drop shoes if they prefer. Forefooters may want a lower heel drop, but they’re the rare group who can choose almost any sneaker that feels comfortable for them.
“I don’t encourage changing your natural foot strike pattern on your own, as it changes the distribution of force throughout the body and can result in overuse injuries,” Nasri warned. Instead he recommends working with a running coach or qualified physical therapist or strength and conditioning coach if you want to focus on changing your foot strike mechanics. The good news is that you don’t have to change the way you run as there isn’t enough evidence that your foot type increases your risk of injury.
Overlapping vs pointed legs
You may be more prone to certain conditions depending on your foot type: supinated or pronated. Stacked feet tend to put more weight on the outside of the foot, while people with pointed feet put more weight on the inside of the arch. You need both supination and pronation when you run—the issue is when your feet overextend or over-support because that can make you more prone to lower extremity injuries.
“People with overly overlapping and pointed feet may be more at risk for plantar fasciopathy,” Nasri said. Runners with excessive pronation are more prone to foot stress fractures (or cracks in the bone) while those with excessive pronation are more prone to posterior tibial tendinopathy or pain on the inside of the ankle due to overuse. excessive.
“The only time I care about it as a physical therapist is when there’s a clear asymmetry between the left and right leg, and that side is showing pathology,” Nasri said. In general, he suggests choosing a sneaker that feels comfortable and supportive to you, without focusing too much on marketing terms such as “stability,” “motion control,” and “overpronation” sneakers.