TO GET THE MOST OUT OF YOURSELF ON THE RUN, YOU NEED TO KNOW HOW TO FIND THE RIGHT SHOES

THERE ARE SO many types of shoes on the market these days. Which is great—no one has to settle for a shoe that isn’t ideal for them. However, all that variety means you need to be very intentional when it comes to buying your next pair of shoes. Don’t just walk into a running shop, pick a shoe in your size that you think looks cool and head out expecting to lay down a PB in your next track session or race. You need to know what to look for in a running shoe. We’ve got some tips to help you find the right one.

Is it a runner?

This may sound silly, but when you’re buying a running shoe, make sure that it is, in fact, a running shoe. There are so many different types of shoes in today’s market that it can be easy to think that what you’re looking at is designed for running when it’s really a training shoe that you might wear to the gym. You can probably get away with wearing your running shoes to the gym, but wearing your gym shoes on your runs could lead to injury, so always be sure to confirm you’re looking at the right type before making your purchase.

Find the right cushioning

A few years back, you might have had to decide between owning a lightweight shoe or a wellcushioned one. Today, you can get the best of both worlds. Many maximalist shoes are way lighter than they appear, so you can run comfortably without the added weight of a thick-soled shoe slowing you down. Of course, maybe the maximalist design isn’t for you, and you’re used to a thinner sole. If your body can handle pounding the pavement with less cushioning between your feet and the ground, don’t feel the need to make the jump to a bigger shoe. When it comes to cushioning, it really boils down to personal preference.

What’s your gait?

Your gait is how you step or stride while running. Everyone’s gait is different, and it can be the key to determining what type of shoe you need to wear for running. Find out if youoverpronate (meaning your foot rolls inward at least 15 degrees when you step). You could also under-pronate (your foot leans outward), or your foot may see a normal, neutral level of pronation (under 15 degrees inward with each step).

At this point, you may be thinking, “Thanks for the new terminology, but how do I figure out which of these I’m doing?” Good question, and the answer is simple enough: get a gait analysis. This sounds like some kind of appointment you’d have to book months in advance, but that’s not the case at all, and there’s a good chance that the employees at your local running store will be able to perform a gait analysis for you right in the shop. Once they confirm how much, or how little, you pronate while running, they’ll be able to recommend the perfect shoes for you, and the right shoes could be the difference between you getting injured or running pain-free all year round.

Where are you running?

This is another potentially silly tip, but there are many runners out there, both new and seasoned, who need to hear it: know where you’re going to run in these shoes. You wouldn’t show up to a mountain bike race with a road bike, so why would you wear road shoes to the trails? OK, that’s a bit different, we know, but it’s the same idea. Road shoes offer much less grip and protection then trail-specific running shoes, and if you’re planning to hit the trails for most of your runs, it’s a good idea to invest in the right footwear. Likewise, if for some reason you only have trail shoes, you might want to grab a pair of regular running shoes if you plan on hitting the roads more and for your triathlon races, which typically take place on roads.

Making the right choice

Running is supposed to be an accessible sport, and it is at its core. Yes, you can run in anything, whether that’s the latest, most expensive running shoe on the market or a pair of Crocs, but if you can afford to be picky when it comes to your gear, make sure you find the best shoe for you. It’s only going to help you as a runner.—