Running shoes are always a hot topic in running circles and the choices are unending. Advances in technology have been the buzz lately, with shoe companies claiming the ability to make us faster and prevent injuries. As the consumer, it can be very challenging to understand the differences in shoes and what you need. So, let’s cover the 3 things to know before buying your next pair of running shoes!

Running Shoes Do Not Prevent Injury

It is easy to see the claim that barefoot running is natural and what we should strive for. We have the idea that minimalist shoes are best. Or, on the opposite end of the spectrum, we think to try an ultra-cushioned shoe. Seductive marketing campaigns aside, there is no evidence in the literature that a certain type of shoe prevents injuries. Of course, some people may find success and improvement by switching shoes, but that is not the typical result. Your training load, strength, and flexibility will be the biggest determinants of possible injury and performance. The shoes are in the background of this picture.

Choose The Right Running Shoe

Stability? Motion control? Cushioned? Huh? It is a common misconception that you should buy a shoe based on what your arch height is. Either you have a high, low, or “normal” arch based on what you are told. We are taught that your arch should be your guide when buying new shoes. The truth is that there is no proof that your arch height should guide which shoe works best for you.  

Your foot moves quite a bit inside your shoe. In addition, Research shows that different foot types behave similarly when running. A shoe may feel better to you based on what your foot is doing when you run. It is unlikely that it will control or prevent foot movements as you run in them. Go to your local running shoe store. Trust the knowledgeable staff to present you with 4-5 options to try on.

How to Try Running Shoes On

Many times in life we skip the simple steps. Don’t do that when it comes to buying shoes that you will be running hundreds of miles in! Bring your running socks with you. Feel around the inside of the shoe for any spots that may rub or chafe your skin. Take the insole out and see if it can hold your whole foot (if not, the shoe is too narrow!). Put the pair of shoes on a flat surface and make sure they look the same – tilt, heel height, width. Try them on and make sure your heel is snug and your foot is not squeezed tight.  Run in them! Don’t just walk a few steps to see how they feel. Most running shoe stores will allow you to test them out for several days.You can always return them for exchange if need be.

The Basics of Running Shoes

So, these are the basics. It is rarely a good idea to make drastic changes to your footwear. Transition to a different shoe by working it into your rotation before your current shoes are completely worn out. It is a good idea to have a rotation of running shoes for the way that it challenges different tissues of your body in different ways. Above all, look for comfort and block out the gimmicks.  

Have Questions? Contact us!

If you have questions about what shoes you should be running in, please reach out to the team by email at [email protected], DM us on Instagram at @thestrideshop, or schedule a free consultation. Good luck and enjoy the stride!