Running Shoe Guide

Always make sure running shoes fit correctly. Remember in running shoes it is completely normal to size up and every brand fits slightly differently.

1. Fit

Make sure the length and width are right. You want about 1/2 to a full thumbs width of space at the front of the shoe and your foot should not feel squashed. Remember in running shoes it is completely normal to size up and every brand fits slightly differently. Consider:

  1. Heels – rearfoot should hug your heel and be held firmly in place. Your heels should not move up and down or back and forth when you move.
  2. Arch – midfoot should be snug up the middle and cradle your arch. Your arches should feel supported.
  3. Toes – forefoot should be roomy with plenty of space for your toes to spread. You should not feel the front of the shoes. 

2. Feel

Make sure the shoe addresses your needs. Think about what you want to do in the shoe. Is it for easy everyday running on the roads? Would you like to run faster or even race in the shoes? Or are you planning on exploring the trails? Consider:

  1. Comfort – a shoe should be comfortable to allow you to move freely. It must continue supporting you for the duration of your run however long it is.
  2. Cushioning – a shoe should have cushioning to relieve strain and provide some protection against the impact of movement. Softer shoes are typically more comfortable but may sacrifice speed and/or stability.
  3. Responsiveness – a shoe should be responsive to allow you to feel springy, fast and light. Firmer shoes typically weigh less but may not offer as much protection.
Make sure the shoe addresses your needs. Think about what you want to do in the shoe.
Make sure the shoe performs how you want it to. Think about your individual movement style and unique foot profile.

3. Ride

Make sure the shoe performs how you want it to. Think about your individual movement style and unique foot profile. Remember there may be some movement deficiencies that a shoe can help address. Consider:

  1. Landing – where is your foot landing? Most people land on their heels (rearfoot strike) but some people land further forward (midfoot or forefoot strike). Neither is right or wrong but you should be aiming to land towards the outside of your foot and rolling inwards. 
  2. Roll through – after you land where is your foot rolling? Most people roll from the outside of their heel through to their big toe. This action of rolling inwards is called pronation. Some pronation is ok but you want to avoid overpronation as this can cause excessive strain in your feet and ankles which can translate to overuse problems further up your body. During your foot roll through you want to see a stable foot plant, fairly straight ankle and leg, and smooth heel-to-toe transition.
  3. Take-off – where is your foot taking off from? Most people push off from their big toe because it is the most powerful toe but all toes push down to release energy and propel you forward. 

For the optimal ride, these 3 phases must seamlessly work together by transitioning smoothly from one to the next. Remember not every shoe works for everyone which is why it is so important to try shoes before purchase. Addressing these 3 phases in a way that works for you will result in a positive running experience.

This guide hopefully gives you an overview of what to consider when buying a pair of running shoes but we recognise there is a lot to consider. In our Movement Analysis we help you through the process to find suitable shoes that will allow you to experience your best run!