Choosing the right running shoes is vital for comfort, performance, and injury prevention.
1. Determine Your Foot Type:
– Normal Arch: Likely have a normal pronation. This means when your foot hits the ground, it rolls inward slightly to absorb shock.
– Flat Feet: Tend to overpronate, which means your feet roll inward too much when you run.
– High Arches: Typically underpronate (or supinate), causing your foot to roll outward.
There are various methods to determine foot type, such as the wet foot test.
2. Understand Shoe Categories:
– Neutral: Best for runners who don’t overpronate or underpronate.
– Stability: Good for runners who exhibit mild to moderate overpronation.
– Motion Control: Suited for runners with severe overpronation or flat feet.
– Minimalist: Lightweight shoes with little cushioning.
– Trail: Designed for off-road running with aggressive outsoles for traction.
3. Consider Your Running Style and Surface:
– Different shoes may be designed for heel-strikers vs. midfoot or forefoot strikers.
– Running on rough trails may require more support and grip than running on roads.
4. Get Measured:
– Foot size can change over time.
– Measure both feet as they can be of different sizes. Go by the size of the larger foot.
– Do this in the evening when feet are at their largest.
 Hoka One One Valor Women’s Dresden Blue Blue Atoll 1007870 DBBA – $89.99 Counterpart to the Hoka Bondi 4. Comfort reigns supreme in the VALOR from the ComfortFrame lycra upper to the Ultrasize midsole that provides the signature HOKA ONE ONE cushioned ride. Built on an Early-Stage Meta-Rocker for propulsion the Valor is a smooth-riding shoe that is best suited for running on man-made surfaces. CATEGORY: Ultra Size GEOMETRY: Offset: 4mm Heel: 31mm Forefoot: 27mm WEIGHTS: 8.2 oz / 233 g Weight is based on size 7 and may vary depending on size. Lycra ComfortFrame Upper Early-Stage Meta-Rocker Provides Propulsion Full EVA Midsole Provides Signature Hoka Cushioning Flat Waisted Geometry Provides Inherent Stability Strategic Rubber Placement Provides Durability B-medium width. SRP-$150 |
5. Try Before You Buy:
– Wear the type of socks you’ll wear when running.
– There should be a thumb’s width of space between the end of your longest toe and the front of the shoe.
– Test shoes by jogging in the store or on a treadmill if available.
6. Check the Flex Point:
– The shoe should bend and crease along the same line your foot flexes. An improperly aligned flex point can lead to arch pain or plantar fasciitis.
7. Cushioning and Shock Absorption:
– Some runners prefer a softer, more cushioned feel, while others want a closer-to-the-ground, responsive sensation.
8. Heel-to-toe drop (Offset):
– This is the difference in height between the heel cushioning and the forefoot cushioning. Some believe a lower drop can promote a more natural running gait, though the best drop depends on your foot type and running style.
9. Consider Shoe Weight:
– Lighter shoes can improve speed but may have less cushioning and support.
10. Durability:
– If you’re logging many miles, you’ll want a shoe that lasts. Trail runners might also look for shoes with protective features.
 Hoka One One Bondi 7 Women’s Blue Fog Ombre Blue 1110519 BFOB – $127.95 Women’s Hoka One One Bondi 7 The most cushioned shoe in the HOKA road-shoe lineup the game-changing Bondi 7 delivers a smooth balanced ride over any distance. Engineered with the same full EVA midsole breathable mesh upper and signature Meta-Rocker technology as its predecessor the Bondi 7 is updated with a supremely plush collar. Made from ultra-soft memory foam designed to accommodate a narrower heel the collar conforms to a wide variety of ankles cradling the Achilles in cushy comfort. Unquestionably the Bondi 7 will take you far and wide. FEATURES Open-engineered mesh construction delivers breathable comfort Memory foam collar cradles ankle in plush comfort TPU overlays offer additional midfoot structure and support Internal heel counter provides a supportive locked-in fit MIDSOLE Full-length compression-molded EVA midsole Refined early-stage Meta-Rocker for a smooth ride Beveled heel design offers a smooth transition and increased durability Rubber outsole minimizes weight and maximizes durability B-medium width. SRP-$150 |
11. Shop at a Specialized Running Store:
– Staff at specialized stores are often trained to assess your foot type and gait, ensuring you get the best shoe for your needs.
12. Replace Shoes Regularly:
– Running shoes typically last between 300-500 miles. Over time, the cushioning and support weaken, which can lead to discomfort and injury.
Taking care of your running shoes not only extends their lifespan but also ensures they provide the support and protection you need while running. Here are 20 tips to help you take care of your running shoes:
1. Rotate Pairs: If you run often, consider having two pairs of running shoes and alternate between them. This allows each pair time to recover its cushioning between runs.
2. Dry Properly: If your shoes get wet, stuff them with newspaper or paper towels to absorb the moisture. Don’t put them near a heater or use a hairdryer, as direct heat can damage the materials.
3. Clean Regularly: Use a soft brush (like an old toothbrush) and mild soap to clean off mud and dirt. Avoid using harsh chemicals or detergents.
4. Avoid Washing Machines: While tempting, don’t throw your shoes in the washing machine. The agitation can break down the materials and structures of the shoe.
5. Store Properly: Store your shoes in a cool, dry place, away from direct sunlight.
6. Use Proper Technique: When putting on or taking off your shoes, untie the laces rather than forcing them on or off. This maintains the shoe’s structure.
 Mizuno Wave Rider 27 Men’s Wide EE PEARL BLUE-WHITE 411417.5F00 – $139.99 Slip on the Wave Rider 27 and experience the balance of superior drive and immaculate comfort. This model is upgraded with an even lighter upper and refined heal fitting creating a perfect formula for your new go-to everyday running shoe. KEY FEATURES MIZUNO ENERZY (FOAM): Offering versatility in its application while still maintaining softness and resilience. It will help enhance performance capabilities. MIZUNO WAVE : The MIZUNO WAVE plate disperses energy from impact to a broader area providing a stable platform and a superior cushioning. X10 Outsole: Durable carbon rubber that allows for longer wear. Engineered Mesh Upper: Both breathable and durable for high performance. Eco Friendly Materials Weight: 9.9 oz (size 9) Drop: 12 mm EE-wide width. SRP-$140 |
7. Avoid Prolonged Wetness: If you run in the rain frequently, consider using moisture-wicking socks and water-resistant sprays designed for athletic shoes.
8. Check for Wear: Regularly check the sole for excessive wear. Once the treads are worn out or the cushioning feels flat, it’s time for a new pair.
9. Reserve for Running: Use your running shoes primarily for running. Wearing them for daily activities can wear them out faster.
10. Replace Insoles: Consider replacing the insoles occasionally for better support and cushioning.
11. Loosen Laces: After each run, loosen the laces to allow the upper material to relax.
12. Air Them Out: Let your shoes air out after each run. This helps in preventing bacterial growth and reduces odor.
13. Store Without Stuffing: While you might stuff them to dry, don’t store them long-term with newspaper inside, as they need to breathe.
14. Avoid Rough Terrains: If you bought road-running shoes, try to avoid rocky, uneven trails. Conversely, don’t use trail shoes on roads for long runs as they might wear out faster.
15. Keep Them Dry: Avoid leaving your shoes in damp places like gym bags, which can promote bacterial growth.
16. Be Mindful of Surfaces: Running on cambered roads or always in the same direction on a track can lead to uneven wear. Switch directions or sides occasionally.
 Asics GT-2000 10 Men Wide EE Running Shoe Sheet Rock Electric Blue 1011B186 021 – $79.99 FREE SHIPPING The GT-2000 10 shoe keeps your mind and body focused on the road ahead. It’s a versatile running style that’s functional for various distances. The engineered knit upper and 3D print details create a featherlight feel with a touch of added stability. A layer of FLYTEFOAM Propel cushioning underfoot adds a more responsive rebound to your step. The midsole’s 3D SPACE CONSTRUCTION feature improves compression. This function allows you to experience a smoother and more stable ride. Pronation is part of the natural movement of the human body and refers to the way your foot rolls inward for impact distribution upon landing. Understanding your pronation type can help you find a comfortable running shoe. The GT-2000 10 is made for Neutral and Overpronation. Product features FLYTEFOAM LYTE TECHNOLOGY Provides lightweight cushioning. 3D SPACE CONSTRUCTION feature improves compression at footstrike OrthoLite X-30 sockliner provides soft step-in comfort REARFOOT AND FOREFOOT GEL TECHNOLOGY CUSHIONING SYSTEM Attenuates shock during impact and toe-off phases and allows movement in multiple planes as the foot transitions through the gait cycle. FLYTEFOAM Propel Technology ASICS energetic foam formulation that provides supreme bounce thanks to a unique elastomer compound.. LITETRUSS technology to improve medial support Heel Drop 8mm Weight 280g 9.9oz EE-Wide Width . SRP-$130 |
17. Avoid Extreme Temperatures: Don’t leave your shoes in a hot car or cold garage for prolonged periods.
18. Replace Regularly: Even with excellent care, running shoes have a lifespan (typically 300-500 miles). Listen to your body; if you start experiencing discomfort, it may be time for a new pair.
19. Use Shoe Horns: If you have trouble getting your shoes on, use a shoe horn to prevent breaking down the heel counter.
20. Travel with Care: If traveling, don’t squash your shoes in packed luggage. Use a shoe bag and try to keep their shape intact.
