It’s never a bad time to take up or get back into running. A lot of people lately are doing just that. As a runner, your running shoes are the most important equipment purchase you’ll make in the sport.
Picking running shoes, however, can be a labyrinth – there are many different types; subtle differences in construction can vastly alter how the shoe feels for you; and the terminology can be inconsistent, too. A little fundamental knowledge about picking running shoes can help you have a more informed and helpful discussion when you walk into the store, so that your purchase is the best one for you.
Let’s look at some things to consider.
What kind of running do you do?
Do you run road? Do you trail run? Are you running a few miles to stay in shape, or are you working on a marathon, or something in-between? Also, are there injuries or issues you’ve dealt with in the past, or are you currently trying to run while dealing with an injury?
Properties of running shoes & what they mean for you
Shoe type
Road shoes – these are constructed with soles designed for thousands upon thousands of strides on a hard, uniform surface (asphalt, concrete). They have flexible upper sections designed to give your foot more airflow but won’t protect your foot from rocks or debris.
Trail shoes – these have harder, directional tread for running on low-grip dirt and rocks, especially on hills. As a result, they often do not feel as good when running on asphalt for any prolonged period. These shoes most often focus less on cushioning, and they’re reinforced to protect your feet from the trail itself. They have stiffer upper portions, trading airflow for rigidity and stability on the uneven terrain.
Cushioning
People who are unable to dissipate shock absorption with their own feet (e.g. stiff feet, history of bone issues, etc.) must rely on the shoe to perform that task. Cushioning is the major way that running shoes can help these runners. People who benefit from more cushioning often use running descriptors such as “pounding,” “compressing,” or “vibration.” The trade-off is that cushioning places softer material between your foot and the ground, which can lead to less feedback of the running surface, and it may be slightly easier to injure your ankle if you misstep or slip off a curb.
Drop
This refers to how much higher the heel is than the toe. A “zero drop” shoe is the same height at the front and back, and can work well for somebody who runs near the front or middle of their feet. A shoe with more drop, or a higher heel, may work better if you land near your heel when you run or need your ankles and calves to do less work. More drop may also affect how your lower back feels, so pay attention to any new sensations in your body when you try a shoe with more drop.
Support type
Simply put, this refers to the overarching goal of the shoe. It’s a deep enough topic that we had to make a separate video about it. Broadly speaking, there are three types of shoe support:
Cushioned – these shoes prioritize cushioning above all else. They often have a softer or thicker sole. They work well for people for whom the force of impacting the ground may be a concern.
Motion control – these shoes attempt to control how much your foot and arch flatten (often referred to as “pronation”) when you land. They are much stiffer in the middle and especially inside edges of the sole, and may even visibly angle your heel off to one side. They work well for people with more pliable feet, for whom excessive or too-rapid flattening may cause problems.
Stability/Neutral – nowadays these terms are often synonymous. These shoes are for people who don’t need either of the above. They have thinner cushioning and are overall pretty pliable throughout (the exception is trail shoes, which are typically built this way but without being so flexible).
There are two things to consider here. First, because motion control shoes have to be slightly stiffer to do their job, they may absorb less shock for you; cushioned shoes, on the other hand, sacrifice some amount of foot control to gain better shock attenuation. If you need both, some cushioned shoes are now built with a little extra stiffness in the middle. Second, the shoe generally affects how your foot behaves when you run. Some people need more specific foot control, or need more cushioning or some space accommodation in specific spots. This is where a shoe insert orthotic may be of help.
Sole Width and Shape
Shoes are rarely classified by how wide their soles are. The sole will almost always be wider than your foot. However, the width of the shoe’s contact patch with the ground can have a big impact on your running. A wider sole near the back of the shoe will exert more leverage on your foot as it strikes the ground. For example, if you land near the outside rear of your foot (as is the case for most runners), a wider sole will cause the shoe (and your foot) to flatten more quickly. This may further stress the ankle of a runner who already has pain from or problems relating to “over-pronation” (which in common use refers to excessive flattening of the foot).
Similarly, the further rearward a sole extends, the more it will encourage you to strike the ground with your heel, and simultaneously “throw” the front of your foot to the ground. This may further stress the ankle or shins of any runner.
Bear in mind that both of these effects – excessively rapid flattening of the foot in either direction – can affect not just a runner’s feet or ankles, but also the knees, hips, and lower back.
Take-Aways
Be picky. Your shoes should be comfortable immediately. Your feet will “know” when they’re in the right shoe, be it the first pair or the tenth pair.
Return policy matters. Your first run may reveal more than when you tried shoes at the store.
Bring insoles or orthotics. They too need space in your shoe, and shoes and orthotics affect each other. Try them on together when in the store.
Written by Ari Baquet, PT, DPT, OCS, CSCS
