Your Perfect Running Shoe Fit

If you’re on the brink of a new training plan, you’ve got two steps:

First: get your why.

Second: get your shoes.

Shoes are fun and flashy these days, but they also can be key culprits in running injuries like shinsplints and plantar fasciitis.

That’s because the best shoe for a runner is highly individualized.

Even Dr. Daniel Lieberman, Harvard Professor whose research partly fueled the barefoot movement, says “How one runs probably is more important than what is on one’s feet, but what is on one’s feet may affect how one runs.”

How do you know if you’ve got the right shoes? That depends on the type of running you’re doing, your running mechanisms, and your shoe fit.

There are too many variables to prescribe just one shoe here, so--to get the happiest of feet before your new training program-- I recommend taking these steps: 

Your Next Steps

1. Gather Your Options

Knowing your options will help you suss out your priorities and budget accordingly.
Use Runner’s World Shoe Finder.

2. Get a Gait Analysis and Shoe Fit at a Local Runner Store

Go to your local running store and ask for their free gait analysis along with a fit for a running shoe that addresses your personal running mechanics. (Note: Bring your own running socks and any orthotics you use. They both impact the fit of a shoe.)  
Check out Runner’s World Store Finder. 

3. Record your Shoe Mileage

A pair of running shoes should last between 400-500 miles of running (which is 3 or 4 months for the average runner). In your training journal, note your daily workout’s shoe type, feel, and mileage. This will help you determine when you should get new shoes, and you’ll stay on top of any injuries caused by wrong fit, too.

All that to say, let’s not overcomplicate this. Your perfect running shoes should feel good before, during, and after your run without chafing, aching, or blistering. Here are the main things to pay attention to: 

Your Type of Running

Determine the type of running you’ll need your shoes for. Your options: trail running or road running. Why does this matter?:

Trail Running shoes are designed to cover rugged terrain, so they are typically characterized by being sturdy and durable. They typically have robust support along the sides and underfoot, which enables runners to cruise through a rocky trail without rolling an ankle.

Road Running shoes are designed to provide a runner adequate support for a speedy workout over smooth surfaces. They’re typically light and breathable, and their technology can sometimes get fairly trendy (i.e. barefoot minimalism and cushioning maximalism.)

Your Running Mechanisms

Take a look at your favorite pair of shoes. Can you see a wearing pattern on their soles? This will give you insight into your running mechanisms:

Neutral Pronation is the foot's natural inward roll following the heel striking the ground, which helps absorb impact and relieves pressure on knees and joints. Runners can get shoes with “neural” support.  

Overpronation is an exaggerated form of the foot's natural inward roll, leaving runner’s with this wear at risk of knee pain and injury. Overpronators should look for shoes with stability or motion control shoes.

Underpronation (aka Supination) is an outward rolling of the foot resulting in insufficient impact reduction at landing. Those who supinate need shoes with plenty of cushioning and flexibility.

Your Running Shoe Fit

After you’ve determined your type of running and type of wear, keep in mind these tips for fit:

Size: Shoe sizes vary between manufacturers and sometimes even models, so don’t assume you know the size of your next running shoe. Try on shoes in a variety of sizes, and plan to test shoes at the end of the day: your feet normally swell during the day's activities and will be at their largest then. (This helps you avoid forking over money for shoes that end up being too small.) 

Length: Shoot for a thumb nail's length of extra space in the toebox: roomy but not sloppy.  

Width: The width should allow a bit of room for your foot to move without rubbing.  

Snug: Laces should be snug but not cinched tight.

Happy shoe shopping.

Please be grateful for your body today!