How to Pick the Right Running Shoes

How are you supposed to pick the right shoes? The options are endless. Many different brands, with different models, seemingly endless combinations of features (heel offset, plates, super foams, rockers, stabilizers, stiffness, bevels, roll bars)…

It’s overwhelming.

The best resource I’ve found for all things running shoes is the website Doctors of Running. I’ve pointed many people to their carbon plated shoe resource page, which compares most (all?) the super shoe options on the market. And recently I’ve been listening to their podcast.

Reading reviews and feature descriptions is just a good way to narrow the list of options, but doesn’t replace trying out shoes in person.

Comfort is Key
According to the Doctors of Running, the most important factor when picking a new pair of running shoes is COMFORT. Seems pretty straightforward! The runners should be comfortable right when you put them on your feet AND when you stand up, walk around, and jog around.

Consider:

  1. The toe box (do your toes have enough room to spread out (at the sides and in front)?

  2. The feel of the sole (is it too cushy or too hard and stiff feeling)?

  3. The uppers and laces (are they cutting in anywhere? Do they require a lot of adjustments to feel ok?)

  4. The heel cushioning (does it feel too hard or too soft?)

You are looking for a shoe that feels “just right” in all of these categories, plus any other feature that stands out to you. For example, I really don’t like to feel a lot of empty space under my arches, so I’ll want some decent arch support.

Breaking In Not Required
If there’s something on the shoe that doesn’t feel quite right when you put them on in the store (or at home, when they get delivered to you) you can be fairly confident it won’t feel very good after 50 or 100miles either. Your shoes should feel good right away, without needing to “break them in.”

That being said, you should still gradually increase your use of any new pair of shoes to allow your body to adjust to any changes from your previous pair.

Learning with Experience
Over time, you will learn what features matter most to you. Many runners look for a wide toe box, or a wide shoe in general. Many runners have a preference of a low heel-to-toe offset while others (like me) lean toward 8-12mm offset. Knowing your preferences can help you narrow down the options whenever you’re looking to get a new pair of shoes.

Always Evaluate a New Pair
It’s okay to wear the same brand and model year after year as long as they are always comfortable and fit right. Be aware of possible changes every year even in the same model, and evaluate each new pair in case something is different. Don’t just assume a new pair is going to work because you’ve always worn the same model. And don’t hesitate to try something new if you want to.

Keep in mind that there is likely not only one “right pair” of running shoes for you. There are likely several options out there that would suit you fine (there are hundreds of choices)!

If you’re not having success finding a variety of choices in running stores, order a few pair online to try at home. Don’t wear them outside (in case you need to return) but try jogging a bit in your home or on a treadmill. I’ve always appreciated the prices and fast shipping offered at runningwarehouse.com


Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation

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