Where do we even begin to try and give advice on choosing the right running shoe. There are many different brands, many different styles and many different fits. Dr. Steve our Oakville Chiropractor knows running shoes are definitely not a ‘one style fits all’ type of product, and it is SO important that you give your running shoes a proper test-run in store before you commit to a new pair.
Choosing the Right Style
Type of running
There are a number of different types of running shoe, but two of the more popular choices are motion control and light weight. Lightweight shoes are often good for road runners whereas motion control shoes might be better for trail runners who are more likely to encounter uneven terrain. Our Chiropractic team recommends most of our patients get a motion control shoe. Don’t know what shoe you need? Book in for a orthotic gait scan !
Distance for running
The distance you run can also help determine the type of shoe you should wear. For runners who run longer distances on average(over 7km) then a cushioned shoe would be more beneficial. Having more cushion towards to end of the run when the muscles are tired will help keep you feeling good. Flexible running shoes are more appropriate for runners who cover shorter distances.
Surface for running
Road runners should generally have a more cushioned shoe. Trail runners should looks for a shoe with more support through the foot and ankle. They should also opt for a thicker tread to help avoid slips and slides through rougher terrain. Carbon rubber is a good option for trail runners because it withstands force better. Blown rubber outsoles provide lightweight shoes that are ideal for road running.
Choosing the Right Fit
Heel — The heel cup should fit snugly but not tight. Laced up (but not tied) you should be able to slip your foot out of the shoe.
Flex — The flex point of your shoe should be at the same part that your foot flexes (across the base of the toes). You can test this by holding the heel and toe and bending the shoe. Make sure the bending point isn’t too close to the front or back of the foot.
Length –– Your feet will swell over the course of a run. The longest toe should not be closer than one thumb width to the front of the shoe or the shoes will. The toes should also have enough room to move up and down.
1) Buying for looks
There are lots of pretty shoes out there. Find some that are also comfortable.
2) Buying for the lowest price.
You will regret it. We promise. This doesn’t mean you need to get the most expensive shoes in the store. But if you’re buying shoes strictly for price, your feet will be very unhappy.
3) Shopping at the wrong time of day
Your feet swell as the day goes on. Do not shoe shop in the morning. It’s best to try them on when your feet are at their biggest so that you are comfortable when you’re working out.
4) Not test-driving them in the store
You need to try your shoes in the store. You need to jog in the store. On the carpet and on the tile. Some runner’s stores will even have a treadmill for you to give the shoes a proper trial before you buy.
5) If you wear orthotics, bring them along.
Most running shoes have an insole that is easily removable. Slip your trusty orthotics into the new shoes while you test them in the store. This will give you the best idea if they’re the right fit for you.
Signs You Need New Runners
- The outer sole is worn through and you can see the colour of the midsole is showing through.
- You cant feel the foam compress when you press it with your fingers
- You’ve replaced your shoelaces more than twice
- They smell bad even after you wash them
- Your ankles, knees or lower back are getting sore after a run