Running is a great way to build endurance and achieve your weight-loss goals. Even so, it is a high-impact form of exercise, which can put stress on your knees over time. One way to reduce the risk of this and other types of injury is to wear the right shoes.
So, how do you know which pair of running shoes is the right pick from the hundreds of available options online?
Know Your Shoe Size
When you purchase running shoes, knowing your actual shoe size is important. However, it’s even more important to ensure you choose the right size for the specific shoe you have in mind.
Consequently, don’t become fixated on a specific number. Try on the sizes above and below your regular size as well to see what feels most comfortable. If you’re buying running shoes in a country that uses different sizes than you’re used to, this could take some trial and error.
Leave Room for Your Socks
Will you be running in thick or thin socks? This can make a big difference in how your shoe fits. Consequently, it’s not uncommon for people to wear different shoe sizes for the cold versus hot seasons.
If you only plan to buy one pair of shoes, take a moment to consider when you’ll be doing most of your running and then plan accordingly. It’s also not a bad idea to look at technical running socks. Some of these provide additional cushioning and arch support.
Check Your Arch
Low arch, normal arch, and high arch are the three groups that people’s feet fall into. Where do yours land? To check this, get a piece of paper, wet your feet, and stand on the paper for about 10 seconds. If most of your foot shows, you have a low arch and need extra support. If the imprint shows a thin area connecting your toes to your heels, you have a high arch and can wear any well-cushioned shoe.
People with normal arches have connection points that are about half the width of the foot or less. These runners can wear any shoe.
Consider the Surface
Where do you plan to go running? The surface you spend most of your time on will determine the type of shoe you need. You can buy shoes for running on the trails, running on the road, or even running in the snow. Road shoes, for example, provide more shock absorption to reduce the jolting impact on the knees. You also need a better grip for running on trails, especially if you plan to tackle mud and sand.
Reconsider Unisex Shoes
Unisex shoes can be very comfortable, but most people experience a better fit when they buy shoes based on their sex. This is because there are some biological differences in the shape of men’s and women’s feet.
Women generally have narrower feet and wider hips than men, which shoe designers take into consideration. While these differences are true for most people, they are not true for all. So, keep an open mind.
Estimate the Distance
How far do you plan on running for each session and how long do you think it will take you? If you plan to run long distances or think it might take you some time to get from Point A to Point B on foot, consider shoes with added cushioning and support. Memory foam and gel-soled shoes are becoming increasingly popular. In contrast, for shorter distances, it might be better to go with a lightweight and more flexible shoe.
Prioritize Comfort
Whether you plan to run short or long distances, ensure that the shoes you choose are comfortable. Comfort levels vary between individuals, so you might need to try it on to make a final decision. Walk around. Test how it feels. Is this something you would consider wearing for the entire duration of your run? Some stores might even let you take a pair for a test run on their treadmills.
Look for Reflectors
Visibility is crucial at night, so motorists can identify you on the road and bikers can avoid you on the trails. Even if you don’t plan to run at night, you never know when you might be out later than you planned. Consider purchasing shoes with built-in reflectors. If you don’t like these or prefer the option of removing them, there are clip-on options.
Try Brands You Already Love
Most runners have preferred brands that they continually seek out, but this is purely subjective. If there is already a brand of athletic shoes that you find comfortable, consider starting your search here. If the brands you like fail to impress, there are several popular options to choose from. These include Mizuno, Altra, ASICS, and Nike.
At Foothills Sports Medicine Physical Therapy, our medical professionals take a holistic approach toward ensuring health. From preventative measures — like running shoes — to rehabilitative care, we are eager to help you reclaim your mobility and keep it. Request an appointment today.
