Top 10 tips on buying running shoes

“The best Running Shoe is one that you can forget about. Ideally, you are just able to run and forget that there’s something on the bottom of your feet”

The first time I understood the importance of buying the right running shoes was when I suffered my first major running injury. I had had a gait analysis previously and had always run in running shoes built with extra stability to provide an arch support for my flat feet. However, when my podiatrist diagnosed my injury as posterior tibial tendon dysfunction as a result of my severe overpronation, it was time to revert to a neutral running shoe in order to use my new customised orthotics in.

Now you would think that having orthotics on their own would sort my injury out and prevent any further issues with my ankles. However, only the right neutral trainers that had suitable cushioning and supported the contours of my feet would do the trick. Three years ago I bought my first pair of Brooks Ghosts and I haven’t looked back since. Granted I’ve owned many different models and styles, but Brooks have always fit my feet like a glove and I’ve been injury-free as a result.

Having worked previously at Runners Need, the running specialist store, I would encounter many customers who had not replaced their trainers in YEARS (and we’re talking 5+ years!). They’d never heard of a gait analysis and in many cases customers would be running in worn out Nike minimal trainers with no support whatsoever coupled with a few holes surrounding the toe area (that’s a sign of clever marketing for you!). And they would wonder why they’d be suffering from plantar fasciitis, shin splints or knee pain out on their long runs! <SIGH>

To the rescue came myself alongside my colleagues who would explain the benefits of a gait analysis and how buying the right pair of running shoes is the most important part of your run training. All it takes is 20 minutes of your time — a quick run on the treadmill to analyse your gait using our film software, and subsequently picking out the best trainers suited to your needs. Customers would learn FAR more about their body mechanics and muscle movement within that 20-minute session, and for the first time, through seeing the video playback, be able to watch the way they run. That was always a bit of an eye-opener — many customers are often shocked at the way they run, particularly at how poor their posture is. It’s an education for them, as well as for us, but it helps answer a lot of questions about injuries like back, hip and knee pain.

Although running magazine product tests, or information provided by the running shoe manufacturer may answer some of your questions, the most important thing to look at is the cushioning, support and stability of the running shoe. Can the shoe function in a way that suits your feet, i.e. can it support you if you excessively roll in (pronation) or roll out (supination) as you run? If the shoes are not providing the right support for your feet, this is what inevitably will lead to injury. So without further ado, here are some key points to consider when buying a pair of running shoes…

1. How many miles do you run and on what terrain?

To get a shoe that responds to both you and the terrain you run on, requires you to think about where you train for the majority of your time. As there are masses of varying tread types, cushioning and shoe stiffness available for every occasion, the questions are: do you need a neutral shoe or a shoe with more support on the inside or out? And do you need a road shoe or an off-road shoe?

Mileage is also a key question that needs to be asked. Are you training for a marathon or are you focusing on shorter distances? This could mean the difference between choosing a shoe built for sprinting or for endurance training.

In the case of a half-marathon or marathon, have you left enough time in advance to buy a new pair of trainers? Just like any pair of shoes, they take a good 2 weeks to wear in (you don’t want those horrid blisters to deal with so soon, do you?), so factor this in before you make an error and buy a brand new pair a week before your race!

2. Discuss your running with the Running specialists in-store

No running specialist in any running store will conduct a gait analysis without asking you about your experience with running first. They will discuss your running in detail and have knowledge of the physiology and biomechanics of running to be able to recommend the correct shoe for you. If not, you shouldn’t have confidence in the sales person, as they can’t customise the fit to your every need. Your experience with running is crucial, particularly if you’ve been running for several years — whatever level you’re at, it is likely you have tried a number of different shoes out. So do mention the positive and negative experiences you’ve had with the various pairs of shoes you’ve tried, and to get the most out of your buying experience I would bring along any old pairs of running shoes you have at home, particularly your most recent pair. You may also have an affinity towards a certain shoe or brand and if this is you, it’s likely you’ll know what you want when you go into a running store. I experienced a lot of customers coming into store who were very loyal to a particular brand or model of shoe having always worked for them over the years. Sometimes change isn’t necessary!

“Do you have these in any other colour?”

Oh, if I could have a pound each time a customer asked me that question — I’d be a rich girl! The answer is more than likely no. Each brand only makes their models in very limited colours, and certainly some of the smaller running stores will only stock one colour of each model. Any fitter worth their salt will tell you that it’s not the color that makes the shoe great, and certainly it’s not the colour of the shoe that is going to ensure you’re running safely! Instead it is the construction and function of the shoe; where the cushioning or support is built in; what materials are used and how they will help your feet move in the correct way that is important. I totally get why Nike get the pick of the bunch when it comes to colours, styles and trends. If you think about it, they have all the money in the world to throw at branding and marketing. The perhaps lesser-known specialist running brands, like Asics, Brooks and Mizuno, don’t have nearly as much money to spend on the advertising. But what they lack in advertising they make up for in bolder, brighter colours and designs for their running shoes. Granted, they don’t always get it right and often the designs can look extremely garish as a result. But again, and trust me when I say this, it’s really not about whether the running shoes are bang on trend, and at least feel safe in the knowledge that you’ll be easily seen from a mile away on those evening runs!

3. I’ve always run in… (add your favourite brand)

As we age, our body’s footwear requirements change and although you may have worn the same type of shoes for the last twenty years they may not be supporting you the way your body and running technique require them to now. Each brand changes the structure, function, shape and look of their shoes most seasons. So every time your shoes wear out there may be a better or different solution for you. Your running style may have changed — you previously may have been a heel striker but now you midfoot or forefoot strike. These are all factors that are taken into account with selecting the right shoes for your feet.

Ultimately, a lot depends upon what you feel comfortable in, which is why it’s important for you to give feedback to the running specialist with every new pair you try on. Comfort is crucial and should be the highest priority when deciding upon a pair of shoes, above gait analysis.

4. Getting the right fit

As with all shoes, be they cycling shoes, ski boots or running shoes, getting the right fit is crucial to both the performance and comfort of a shoe. A running shoe should fit securely around the heel, but the toe box should be roomy so that the toes can splay naturally. There should be at least one centimetre, or a thumbs’ width of space at the front of the shoe, to ensure that as the foot expands when running that toes do not strike the front of the shoe. Refer back to my earlier comment about blisters! Most people get blisters from running because they are running in trainers that are a very snug fit, and by the end of a long run they experience cramping and are incapable of wiggling their toes! A running specialist will always check sizing for you, and it is very important this is carried out when you’re standing up rather than seated.

A Note on Sizing

All shoes fit different and are sized slightly differently, especially compared to everyday shoes. Often — but not always — you will require a larger size in a running shoe compared to what you would take in a dress shoe. However, there is no universal rule, some people will be the same size, but others will need a size larger. I once served a customer who needed two sizes larger! The only way of knowing is to try on the shoes and check the fit, whilst standing.

Key Points for a Shoe Fit

1: A shoe should fit securely around the heel. Note that lacing can be adjusted to change the fit of the back of the heel. Slipping should be minimal, too much will result in blisters.

2: Laces should be done up tight enough to secure the foot but not squeeze the foot into shape. If they are done up to tightly, they will inhibit blood flow, which can contribute to numbness. Please remember that it is not how tight you lace your trainers that will make your feet more secure! TIP: If you want a more secure fit, particularly around the ankle, thread your laces through the two furthest eyelets on your shoes.

3: There should be space on either side of your forefoot to allow the foot to splay/spread as weight rolls through the foot. If there is not enough space on either side of the shoe, the foot will splay over the base of the shoe, which will cause irritation.

4: There should be about a centimetre of space at the front of the shoe and make sure you check that you can wiggle your toes around to allow for foot expansion.

5: How does the shoe feel underneath your foot? It should feel like it is moving with you, rather than against you.

6: The arch within the shoe should fit your feet. A Mizuno, for example, tends to be very flat, where as a Brooks tends to have a higher arch. Irritation can occur if a low arched foot runs in a shoe with a higher arch.

5. The gait analysis

First of all, some definitions:

Pronation: the inward rotation of the ankle joint, towards the medial side. This is a natural absorption system: it is crucial that there is some flexion around the ankle to absorb the shock when a runner lands.

Overpronation: excessive pronation, when the body cannot control the amount of flexion in the ankles and they roll inwards with excessive speed.

Supination: where the foot moves towards the lateral side. Note that when the runner pushes off the foot resupinates from a pronated position.

The gait analysis is used to establish in-depth functional data such as:

a) Foot type, motion and timing — does your foot pronate (roll in) or supinate (roll out) as you run?

b) Irregular pressures or movement that might cause pain or injury over time.

c) Type of shoe best suited to your foot.

d) What’s required inside the shoe (control or cushioning).

e) Flexibility patterns (or what areas are tight and need stretching). Pelvic and back alignment.

6. Understanding the different types of shoe

As a good, general rule of thumb across all shoe categories, as price increases, the level of cushioning increases.

a) Neutral: cushioning uniform all around the shoe, no attempt to support foot, its assumed foot is strong enough to hold itself.

b) Mild-support: Cushioning still within shoe, but additionally there is a supportive unit on the medial side, under the arch, which is sometimes a different colour, and sometimes you can actually feel the greater density, designed to minimise overpronation.

c) Moderate-support: As with mild support shoes, but support is stronger and stiffer, may be a larger post on the inside of the shoe

d) Motion Control: As with moderate and mild shoe, there is another step up in terms of support.

When you visit a running store, you will see the shoes placed and labeled within their categories of neutral, mild stability, stability and so on. Once you know the outcome of the gait analysis, the running specialist will guide you through the range of options available to you.

What about minimal shoes?

The ideas of minimalism and barefoot running grew very quickly in the last decade, since Nike launched the Nike Free in 2004, reaching a peak in the aftermath of the publication of Born to Run. The key idea of barefoot running is that humans evolved as long distance hunters, who would chase their prey by running — barefoot — for several hours until prey was caught. As such, the argument is that modern shoes with their chunky heals, support systems and cushioning actually inhibit an individuals natural running motion, which involves landing lightly on the mid/forefoot, having a faster cadence and limiting over-striding. As a result of this, most brands have an option or range of options that are more minimal than their standard road running shoes, including shoes like the Saucony Kinvara and the Brooks Pure range. They tend to have lower heal-drops (4mm is common, compared to 10–12mm in most road shoes) and are more flexible that traditional running shoes. The Brooks Pure range is a good example of the range of options available, from something extremely minimal with only a tiny amount of cushioning like the Pure Connect, to the Pure Cadence, which has a bit more cushioning, but also a supportive unit within a minimal shoe.

7. Running technology for your toes

Socks can dramatically change the fit of your new trainers. The type and thickness of socks should again depend on where you and your shoes are going in training. Your usual running socks should be involved in the fitting, not some thin cotton number you kick around the house in or something that the shop lends you. Look at where the cushioning is situated on the sock. Are they breathable? Do you prefer ankle socks (something like Experia) or prefer socks to ride up the ankle a bit more (like Hilly)? You may prefer something more lightweight for shorter runs or sprints rather than the blister-free, extra cushioning socks for marathons.

8. The correct running shoe can solve many problems

The key isn’t researching every shoe available; it’s understanding what your body needs help with and where you can go to find this help. This is why it’s extremely useful to take a pair of your old running shoes to your running store. There they will be able to look at the wear pattern in the cushioning and give you specialized help. A mistake often made is to think you may supinate when the outside of the heel is worn down, but don’t worry, this is usually normal. What matters is exactly where the wear is.

9. The key to remaining injury-free

We cannot be sure if the shoes alone will stop injuries, as there are so many variables that contribute to injuries, from leg strength, to weight, to surface. One of the best ways to avoid injury is to increase training load gradually (in terms of volume and intensity), and to train on different routes and surfaces. Don’t do the same loop at the same pace over and over again, it’s not only boring but very repetitive meaning the same muscles will be stressed time and again.

10. Try not to sweat about the price of your running shoes

If it’s the case that the right shoes for your feet cost more than you expected, try not to worry! The investment now will certainly pay off over the future months. Running in the wrong shoes could lead to injury which will cost a whole lot more than a pair of trainers in terms of physio treatment!

Commonly, shoes last between 400 and 600 miles, but many variables mean that this number is very much a guestimate. I usually say to marathon runners to replace their trainers every 9–10 months and for other runners it’s good to replace them after a year. Though it does depend upon the weight of the runner, where they run, how often they run. If the outsole is showing severe wear, then it is time to change. Likewise, if you put on a new pair of shoes and your old shoes feel ‘dead’ it might be time to change.

With all that in mind, I think it’s time for you to go out and explore some running routes with your new best friends! Happy running!