What Running Shoes Should I Buy?
Shopping for running shoes can be a daunting task, but it doesn’t have to be complicated. The goal is to find shoes that feel comfortable and disappear into the background while you’re running. This article will guide you through the process of selecting the perfect running shoes, from understanding your gait to getting fitted at a running store. We’ll also touch on why it’s important to avoid blindly following influencer recommendations and how to adapt to changes in your running needs over time.
Understanding Your Gait
Pronation Types
Neutral Pronation: Your foot rolls slightly inward to absorb shock.
Overpronation: Your foot rolls excessively inward, which can lead to injuries. (DON’T SWEAT. Don’t go out and buy some orthotics. The best way to prevent injuries is to work on your form, do your runner-specific strength work, do your running drills, and work with a physical therapist who sees runners if possible.)
Underpronation (Supination): Your foot rolls outward, placing extra stress on the outer edge.
How to Determine Your Gait
Visit a running store for a gait analysis. This involves running on a treadmill while a specialist observes your stride and recommends the best shoe type for your gait.
Importance of Getting Fitted
Professional Fitting
Getting fitted at a specialized running store ensures you find a shoe that matches your foot shape, running style, and gait. Professional fitters can provide invaluable advice and let you try on multiple pairs to find the best fit. MANY runners are intimidated by going to a running store. While there are terrible people everywhere, don’t let the fear of a bad apple stop you. Most people working in running stores are THE BEST PEOPLE. They regularly help walkers and runners of all shapes, sizes, ages, and athletic levels. They won’t pace shame you. They won’t look at you and say (in a judgey tone) “YOU run?”. Go ready to run. Block out time to try a bunch of shoes out. Make sure the store you choose has a generous return policy so you can try them out in the wild and return them if they feel uncomfortable.
Keep an Excel Sheet
This is extra but I’ve same HUNDREDS of dollars because I started keeping track of my favorite shoes. Track the make, model, and specific features of shoes you like. This helps you remember what worked and didn’t work, making future purchases easier.
Adapting to Changes
As your running form, mileage, and fitness levels change, your shoe needs may also change. What worked for you last year might not work this year. Regularly reassess your needs and update your shoe choices accordingly.
Avoid Influencer Recommendations
As an influencer, I can tell you that sometimes, I’m being paid to sell a shoe. While I think most of us try to be transparent about how individual shoe taste is, when everyone is rocking the same shoe because the brand is spending millions on marketing, it’s hard to ignore what the influencers are promoting.
Individual Differences
What works for one person may not work for another. Influencers often recommend shoes based on their personal preferences and sponsorship deals, which may not align with your specific needs.
Comfort Over Hype
The most important factor in choosing a running shoe is comfort. If a shoe feels good and disappears into the background while you run, it’s likely a good choice.
Types of Running Shoes
Road Running Shoes
Designed for pavement and occasional forays onto packed surfaces with slight irregularities. They are lightweight and flexible, providing a smooth ride on hard surfaces.
Popular Options:
Neutral Shoes: For runners with a neutral gait.
Stability Shoes: For runners with mild to moderate overpronation.
Motion Control Shoes: For runners with severe overpronation.
Trail Running Shoes
Designed for off-road routes with rocks, mud, roots, or other obstacles. They offer enhanced traction, stability, and underfoot protection.
Popular Options:
Light Trail Shoes: For less technical trails.
Rugged Trail Shoes: For technical, rocky terrain.
Off-Trail Shoes: For extreme conditions like mud and snow.
Minimalist Shoes
These shoes aim to mimic barefoot running. They are lightweight and have minimal cushioning and support. Suitable for runners looking to strengthen their feet and adopt a more natural running style.
Maximalist Shoes
Known for their thick cushioning, maximalist shoes provide maximum shock absorption. They are suitable for long-distance runners and those who prefer a plush ride.
How to Choose the Right Shoe
Try Multiple Brands and Models
Don’t limit yourself to one brand or model. Different shoes offer different benefits, and what works for you might be found in an unexpected place.
Consider Your Running Environment
Think about where you do most of your running. Road runners will need different shoes than trail runners.
Check the Fit
Your running shoes should fit snugly around the heel and midfoot, with enough room in the toe box to wiggle your toes. A thumb’s width of space between your longest toe and the end of the shoe is ideal.
Test Run
Many running stores allow you to take shoes for a test run. Take advantage of this to ensure the shoes feel comfortable and supportive during actual running.
Common Mistakes to Avoid
Buying Based on Looks
Aesthetics should be the least important factor. Focus on how the shoes feel and perform instead.
Ignoring Wear Patterns
Check the wear patterns on your old shoes. They can provide insights into your gait and help you choose the right type of new shoe.
Not Replacing Shoes Often Enough
Running shoes typically last 300-500 miles (or 6 months-1 year depending on your weekly mileage). Continuing to run in worn-out shoes can lead to injuries.
Adapting Over Time
Regular Reassessments
As your running form and mileage change, so should your shoe choice. Revisit your needs every six months to a year.
Injury Prevention
Switching to a new shoe type can sometimes cause discomfort or injuries. Transition gradually and listen to your body.
Shoe rotation
Incorporating a running shoe rotation into your training routine can be highly beneficial. Having 2-3 pairs of running shoes allows you to alternate between them, which can help extend the life of each pair and reduce the risk of injury by varying the stress patterns on your feet and legs. Remember, the goal is to find shoes that support you and feel comfortable—don’t overthink it. Shoes should be an afterthought, seamlessly fading into the background as you focus on your run.
Come train with Badass Lady Gang
At the Badass Lady Gang, we’re committed to helping you achieve your running goals with the right support and resources. Whether you’re just starting out or aiming for a marathon PR, we’ve got you covered. We get that the internet is a lot! Sometimes, you need a place to ask your questions without falling down rabbit holes.
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TLDR
Choosing the right running shoes doesn’t have to be complicated. Focus on comfort, get professionally fitted, and track your preferences to find the best shoes for your needs. Avoid getting caught up in influencer hype and remember that your shoe needs may change over time.
With the right shoes and support from the Badass Lady Gang, you’ll be well on your way to achieving your running goals. Join us today and become part of a community that supports and inspires you every step of the way. Let’s run strong together!
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