A Guide to Choosing the Best Running Shoes for Your Needs

 The right pair of running shoes can make all the difference in comfort, performance, and injury prevention. A poor fit or lack of proper support can lead to blisters, joint pain, or even long-term issues.

With countless options on the market, finding the perfect pair can feel overwhelming. This guide simplifies the process, helping you choose running shoes that align with your foot anatomy, biomechanics, and running goals.

The Importance of Proper Footwear in Running

You might wonder, "Why is it important to learn how to pick out running shoes? After all, aren't they all designed for running?"

Running shoes vary significantly in terms of cushioning, support, stability, and design. The right pair can:

• Improve Comfort: Proper cushioning and fit prevent irritation and foot fatigue.
• Reduce Injury Risk: Running shoes designed for your gait and arch type help with alignment and stability, which may prevent injuries.
• Support Performance: A well-matched shoe allows for smoother movement and better energy transfer.

Conversely, wearing the wrong shoes can contribute to issues like shin splints, plantar fasciitis, and knee pain.

How To Choose Running Shoes: Factors to Consider

Finding the right running shoes isn't just about picking a popular brand or getting the most cushioned option. The best pair for you depends on several factors, including how your feet move, where you run, and what you want to achieve. These include:

• Gait and Foot Anatomy
• Pronation Type
• Running Goals
• Running Environment
• Shoe Fit and Comfort
• Heel-to-Toe Drop

By understanding these and other factors, you can choose shoes that improve comfort, reduce injury risk, and enhance your running experience. In the following sections, we break down these considerations so you can confidently find the right pair.

Understanding Your Foot Anatomy and Gait

Before learning how to pick out running shoes, it's helpful to understand how your foot structure affects movement. Choosing a shoe that matches your foot biomechanics helps distribute impact properly, reduce stress on joints, and prevent injuries.

Foot Arch Types

Arch height affects how weight is distributed when your feet strike the ground and how much support your feet need. The three main foot arch types are:

Low Arch (Flat Feet) 

The entire foot makes contact with the ground, often leading to overpronation or excessive inward rolling when running. Overpronation can strain the ankles, knees, and hips, increasing the risk of conditions like shin splints and plantar fasciitis. 

Best Shoe Type: Stability or motion control shoes feature firm midsoles and reinforced arch support that help to control foot motion, making them excellent options for those with low arches. Stability running shoes are particularly suitable for those who tend to overpronate, while motion-control shoes are best for individuals with flat feet or severe overpronation.

Neutral Arch

A balanced arch allows for even weight distribution, meaning the foot absorbs impact efficiently without excessive inward or outward rolling.

Best Shoe Type: Neutral running shoes with moderate cushioning provide comfort and support without restricting natural movement.

High Arch

The foot has a noticeable curve, meaning less of the sole touches the ground. Since a high-arched foot is more rigid, it doesn't flatten much upon impact, absorbing less shock and transferring more force up the leg. 

Without sufficient shock absorption at the foot level, more stress is placed on the ankles, knees, hips, and lower back. This increases the risk of injuries like stress fractures, ankle sprains, and Achilles tendon strain.

Best Shoe Type: Cushioned running shoes are an excellent option for individuals with high arches as they absorb some impact forces when running.

How To Determine Your Foot Arch Type

A simple way to check your arch type is the wet footprint test:

1. Lightly wet the sole of one foot using a shallow pan of water.
2. Step on a piece of paper. Make sure to apply normal pressure as you would when standing.
3. Step away and examine the shape of your footprint.

What Your Footprint Means:

• If your footprint shows the entire bottom of your foot with little to no curve on the inside, you likely have low arches.
• If you see a footprint with a moderate curve on the inside, where about half of the arch is visible, you likely have a neutral arch.
• If your footprint shows only your heel and forefoot with little or no connection between them, you likely have high arches.

While the wet footprint test is a helpful starting point, visiting a specialty running store for a gait analysis can help you better understand your foot mechanics and shoe needs.

Pronation and Its Impact on Shoe Selection

As mentioned, pronation refers to how your foot rolls inward when it hits the ground. Some pronation is normal, but too much or too little can affect how weight is distributed across your foot and may increase your risk of injuries.

• Neutral Pronation/Pronation: The foot rolls inward slightly, distributing impact evenly.
• Overpronation:  The foot rolls too far inward, which can cause stress on the ankles and knees.
• Underpronation (Supination): The foot doesn't roll inward enough, putting extra pressure on the outer edges.

How To Determine Your Pronation Type

Understanding your pronation type helps you choose footwear that supports your natural movement, reduces strain on your joints, and improves overall comfort while running. Here's how you can identify your pronation type:

1. Check Your Old Running Shoes
   You might overpronate if the inner edges are more worn down than the outer edges. If the outer edges are more worn, you might underpronate. If the wear is generally even, then you might have neutral pronation.
2. Get a Gait Analysis
   Many running stores offer video gait analysis to assess how your foot moves while running. This involves running on a treadmill while a specialist records your stride. Based on the results, they can recommend shoes that provide the right support and cushioning for your foot mechanics.

Understanding Running Shoe Components

Knowing the different parts of a running shoe is a key part of learning how to choose running shoes. This helps you compare options and find a pair that meets your needs.

Upper

The upper is everything above the sole. Most modern running shoes use mesh materials to construct the uppers, which improve airflow and keep feet cool.

Midsole

The midsole is the cushioning layer between the upper and outsole. It absorbs impact, supports your foot, and sometimes adds responsiveness (the springy feel when you push off). 

Outsole

The outsole is the bottom of the shoe. It's made of durable materials like rubber and foam. The purpose of the outsole is to provide traction and grip on different running surfaces, helping prevent slips and falls.

Some outsoles also include reinforced rubber in high-impact areas to improve durability, especially for runners who log high mileage.

Heel-to-Toe Drop

Heel drop is the difference in height between the heel and the forefoot. It affects how your foot strikes the ground:

• A higher drop (10mm or more) shifts impact toward the heel. It is common in cushioned shoes.
• A lower drop (0-6mm) encourages midfoot or forefoot striking. It is often found in minimalist and barefoot shoes.

It's important to remember that there's no universal "best" drop. It depends on what feels most comfortable to you and matches your running style.

How To Pick Out Running Shoes Based on Running Style and Foot Type

Running shoes are designed for different foot types and running styles. Choosing the right type helps prevent discomfort and injuries.

• Neutral Running Shoes:  Best for runners with a natural stride, these shoes offer balanced cushioning without extra stability features.
• Stability Running Shoes: Designed for mild to moderate overpronation (when the foot rolls inward too much), they have added support to keep your feet aligned correctly.
• Motion Control Running Shoes: These are best for runners with severe overpronation. They have firm midsoles and a reinforced structure to limit excessive movement.
• Cushioned Running Shoes: Ideal for underpronators (supinators) who don't roll their feet inward enough, these shoes help absorb impact to prevent strain on the legs and joints.
• Minimalist and Barefoot Running Shoes: These are designed to mimic natural foot movement. They have minimal to no cushioning and a low-to-zero heel drop. However, it's important to gradually transition to minimalist or barefoot running shoes to avoid injuries.
• Trail Running Shoes: These are best for those who enjoy running on rocky and uneven trails. They have rugged outsoles for grip and reinforced uppers for protection. Some are even water-resistant.
• Road Running Shoes: These lightweight shoes have shock-absorbing midsoles for smooth running surfaces like pavement.
• Racing Shoes (Lightweight and Carbon-Plated Shoes): Engineered for speed, racing shoes are made with responsive materials that help push you forward.
• Cross-Training Shoes: These are suitable for a mix of running and gym workouts. However, they should not be worn on runs longer than a few miles, as they have limited cushioning and flexibility. Also, their soles are typically designed for lateral movement, unlike running shoes that are designed for forward motion.

How To Buy Running Shoes Based on Running Goals and Terrain

Are you a casual runner who runs fewer than 10 miles a week? Or are you a seasoned runner training for a trail marathon? Beyond foot type, it's important to choose shoes designed for wear on the terrain you typically run on and your running goals.

Daily Training and General Running

• Best Choice: Neutral or stability running shoes
• These shoes provide cushioning and durability for regular runs on pavement or treadmills.

Long-Distance Running and Marathon Training

• Best Choice: Cushioned or stability running shoes
• Running longer distances puts extra stress on your legs. Shoes with more cushioning help absorb impact and reduce fatigue.

Speed Work and Racing

• Best Choice: Lightweight trainers or racing shoes
• Lighter materials and responsive midsoles improve efficiency for tempo runs and races. Some racing shoes have carbon plates to help you push off the ground faster.

Trail Running and Off-Road Terrain

• Best Choice: Trail running shoes
• Rugged outsoles provide better traction, while reinforced uppers protect against rocks and debris.

Recovery and Easy Runs

• Best Choice: Cushioned running shoes
• Softer midsoles reduce impact, making them ideal for rest days or low-intensity runs.

Multi-Surface and Hybrid Running

• Best Choice: Road-to-trail shoes
• These shoes offer enough cushioning for pavement while still having enough grip for dirt paths.

How To Buy Running Shoes That Fit Correctly

Even a pair that is perfect for your arch, pronation style, running goals, and terrain won't perform well if it doesn't fit properly. Poor fitting shoes can lead to an unpleasant running experience at best and injuries at worst.

A crucial part of learning how to buy running shoes is knowing how they're meant to fit. Running shoes should feel secure but not tight. Your toes should not feel squeezed or cramped, and your heels should not slip while you run.

Here's how to make sure you're getting the right fit: 

Measure Your Foot Size and Width 

Before you browse online or head to a store, measure your feet first. Do this at the end of the day, when they are naturally slightly swollen — just like they will be after a run.

Follow these best practices to help ensure you find the right size:

• Stand while measuring, as feet spread out when bearing weight.
• Check both feet; often, one foot is slightly larger than the other. If this is the case for you, choose a shoe size that accommodates the larger foot.
• If you have wide or narrow feet, look for brands that offer multiple width options. Note that men’s running shoes are typically designed to be wider than women’s footwear.

Test Shoes for Proper Fit 

Next, try on the shoes while wearing running socks to get a better feel for the fit. Then, do the following to determine whether they fit properly or you should size up or down.

• Check Toe Space: You should have about a thumb's width between your longest toe and the front of the shoe.
• Ensure Midfoot Snugness: The shoe should feel secure around your arch and midfoot without feeling overly tight or restrictive.
• Test Heel Security: Your heel should stay in place while walking or jogging. If it slips, the shoe may be too big.
• Consider Foot Swelling: Feet expand during runs, so if the shoes feel slightly snug but not tight, they may break in just right.
• Walk or Jog Around: Move around to see if the shoes feel natural and comfortable in motion.

Understanding Break-In Periods

Running shoes should feel comfortable right away, but a short adjustment period is normal as your feet adapt to the new shape, cushioning, and support.

• Most runners adjust to new shoes within 10 to 20 miles or a few short runs.
• Shoes with more structure or firmer cushioning (such as stability or motion control shoes) may take slightly longer to feel natural.
• Minimalist or lightweight shoes usually have little to no break-in period, as they lack thick midsoles that need time to compress.

During the break-in period, new shoes can feel slightly stiff at first. New materials, especially in the midsole, may need a few runs to soften. You might also feel mild pressure in the arch or heel. This can happen if you've switched to a shoe with more or less support than your previous pair. However, each run should feel better as the shoe molds to your foot and movement.

Find the Right Running Shoes at Midway Sports

The best running shoes are the ones that fit your foot type, running style, and comfort needs. The right pair can make your runs feel better and help you avoid injuries.

Midway Sports has a wide selection of running shoes for women, men, and kids, along with other fitness essentials. Browse our collection of running shoes by top brands like Nike and Under Armour, and find the pair that works for you.