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How To Know What Running Shoes To Buy

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How To Choose Running Shoes Summary

Beginner Running Shoes | 3 Things to Know Before You Buy

As you can see, its not difficult to choose running shoes for your foot pronation when you know how.

With so many options in different price brackets, you shouldnt have a problem finding comfortable shoes that maximize your performance and help to prevent injuries.

The right pair of shoes will also enable you to train longer and harder and get the most benefit from your workouts.

Choosing The Perfect Shoe

Now that you know what type of foot you have and what type of shoe you should be looking for, you’re ready to find your perfect shoe.

If you shop at a quality running store, the employees often have extensive knowledge about shoes and can help you select a pair that supports your foot type. When you try on shoes, remember these five tips:

  • Try on running shoes toward the end of the day when your foot is the most full.
  • Wear the socks, orthotics, and braces that you would typically wear when running.
  • Stand up to check the length and width of the shoe.
  • Perform a heel raise, walk, and a jog with the shoe to make sure it is comfortable and offers the support you need.
  • How the shoe feels in the store is how it will feel when you are running, so take your time and choose carefully.
  • Replace your running shoes every 400 to 600 miles, because the shock absorption depletes with every passing mile. You shouldnt be able to see the white midsole material peeking through the outsole and the sole under your heel should not appear crushed.

    Nice To Have Features

    These features wont make affect the level of support and cushioning your running shoes give you but they will affect your performance and comfort.

    Breathable but water resistant mesh uppers are essential for allowing the sweat and heat to escape while keeping the rain out, ensuring your feet stay dry and comfortable and reducing your risk of blisters, whatever the weather.

    Traction is especially important if youre running in wet weather, even if youre sticking to pavements and paths. Look for durable soles with a good tread on the sole.

    Reflective or hi-viz detailing helps you stand out on the road in the dark and low light conditions.

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    How To Check Your Shoe Fit

    A properly fitting running shoe should feel snug in the heel and midfoot, with wiggle room around the toes.
    While standing, check for proper length and width by pressing your thumb down next to the ball of your foot and around the toes. A good fit should allow for half to a full thumb’s width of space.
    Hold the back of the shoe and try to raise your heel. There should be little to no movement.
    Check the eyelet rows on either side of the tongue. These rows should be close to parallel with each other.

    How Do You Know If You Are Wearing The Wrong Shoe

    Reebok Men

    The wrong size running shoes can put you at risk for pain and injury. So, what are some signs that you are wearing the wrong size shoes? If you end up with sore shins and feet every time you run, you may be wearing the wrong shoes. If your shoes are too small, your toes will repeatedly hit the front of the shoe. Your poor toes will end up bruised and sore. The right shoes will give your toes room to flex and move forward with each stride. If your shoes are too narrow, this can cause painful blisters on your toes. Your toes should not rub your shoes when you run. Another sign that your shoes are too small is if you have trouble taking them off. You should be able to easily slide your shoes off when they are untied, without having to loosen every lace. Do you have pain or numbness in the top of your feet after you run? If your shoes are too tight, they can compress the blood flow to your feet causing a tingling sensation and pain.

    If your shoes are too big, your heel may slip around while you are running. This can cause blisters and calluses on your heels. Shoes that are too big or too wide can also cause blisters on the bottom of your feet. When your shoes are too big, your feet slide back and forth against the shoe and the sock, rubbing and putting unnecessary pressure and friction on your skin. Shoes that are too large can also cause pain in the balls of your feet.

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    Try On And Ensure Proper Fit

    Trying on the shoes is the last step. Different companies use different technologies to achieve the same goal, so try on a few different pair to compare the feel. When trying on the shoes there are a few things to look for.1. Make sure you have enough room in the toe. A good general rule is to have about a thumbs width between the top of your toe and the end of the shoe.2. Make sure there is enough room in the width. You want the shoe tight enough that your foot is not sloppy in it, but you want enough room for your foot to spread out and allow for swelling when you run.3. Run on a treadmill or do a few laps around the store to make sure there are no hot spots or slipping in the heel. If you follow these simple steps when looking for a new running shoe, not only will you avoid an overwhelming shopping experience, but you will have a shoe that fits your specific needs and will make running that much more enjoyable!

    Gear Up With The Right Running Shoes

    Find the right fit and try our five shoe-buying strategies that wont leave you tied up in knots.

    Finding the best-fitting shoe among the numerous choices at your local running store isnt always easy. To ensure you walk out a happy customer, you need to make sure the shoe fits properly from heel to toe and that it feels comfortable with your regular running stride. The same goes for shopping online. Most retailers will offer a risk-free trial period so you can still lace up your shoes and head out for a test run, like you would at the store. Whether youre buying your first pair or your fiftieth, browsing online or in-person, were here to help.

    Before you even put your foot in a new pair of running shoes, its helpful to know all the little details of the shoes that will be with you over the next several hundred miles, along with what to expect during the shoe-buying process. Finally, take a look at our favorite shoes right now in your favorite categories, from most cushioned to the best for the trails.

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    Can I Take Them For A Test Run

    Buying running trainers is a big investment, so its important you always test them properly before buying them. Padding around on a carpeted shop floor doesnt quite replicate how the shoe will feel and respond when youre out running in them. Always ask to take them for a test run on our in-store treadmills.

    Have You Had Your Gait Analysed

    How to Choose Road Running Shoes | REI

    All Runners Need stores offer free video gait analysis as part of our comprehensive running shoe fitting service.

    Using video technology to analyse your running style, our expert fitters can assess how much you pronate – thats the extent to which your foot naturally rolls inward when you run and where your foot strikes the ground.

    They will then be able to recommend you a running shoe based on foot shape, terrain, pronation and personal preference from a range of top brands like New Balance and more.

    It is important to remember that each shoe and brand will fit slightly differently even if the size is the same. You should have at least a thumb width between the end of your longest toe and the end of the shoe ideally for running.

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    Foot Type & Pronation

    There are three different foot types: neutral arch, low arch, and high arch. The height of your arch affects the direction and severity of the way your foot rolls or pronates. Here are the three types and how they most likely roll:

    • Neutralarch typically causes the foot to roll to a healthy spot.
    • Lowarch typically causes the foot to roll excessively inward, or overpronate.
    • Higharch typically causes the foot to roll in only slightly at impact, or underpronate.

    What Surface Are You Running On

    If most of your training is on pavements, then road shoes are for you. With more cushioning than trail or lightweight race shoes these will provide shock absorption to minimise your risk of injury.

    If you’re running through soft muddy trails you’re better off in a pair of trail shoes with a deep tread that offer better grip and ankle support, vital for running on uneven terrain. On pavement however, these shoes will be uncomfortable as the studs will press into the soles of your feet, and will wear away quickly.

    If you’re doing a little of both you should consider a hybrid running shoe. These shoes work well on both roads and mixed trail conditions with a balanced mix of grip and cushioning.

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    Trust Your Feet Not Experts And Top

    The best thing to do if youre buying your first pair of running shoes is to go to the running-specialized store. First and foremost: youll try them on and see if they are a good fit for your feet. Then, you might even get good advice from a store employee. Heck, they might even scan your feet and let you know precisely what features they have regarding pronation, arch height, etc.

    If you decide to do your research online first, weve written a whole chapter on what to pay attention to! Its not a good idea to trust experts and top-10 lists.

    Things You Need To Know Before You Buy Running Shoes


    Don’t take recommendations from your friends if you don’t want to get hurt.

    Colorful running shoes can inspire almost anyone to lace up and attempt a 5K . But cool sneakers won’t take you far if they’re terribly uncomfortable. To avoid both blisters and serious injuries, forget everything you know about sneaker shopping, and use these expert tips to find the pair that’ll keep you going and going and going or at least make running less torturous.

    1. Ignore recommendations from your friends.

    While you might be tempted by the running shoes that your fittest friend swears by after all, she ran a freaking marathon in those! they may not be the best pair for your feet. “The way you move is highly unique as unique as your signature or your voice,” says Paul Langer, DPM, podiatrist, president of the American Academy of Podiatric Sports Medicine, and co-owner of a shoe store. Because your stride is almost definitely different from your friend’s, your ideal shoe probably will be different too.

    2. Never buy a totally new pair online.

    “You can’t assess comfort without making comparisons, so you have to try on at least two or three pairs before you select one,” Langer says. If you’re new to running, try at least one lightweight pair with a super-thin sole, and one thicker-soled pair that looks sturdier. It will help you figure out what feels best and narrow down a large selection.

    3. Don’t trust running store technology.

    4. Run before you buy.

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    How To Choose The Best Road Running Shoes

    Road running shoes are the most common type of trainers and are usually what most people think of as ‘running shoes’. They’re designed to be highly shock-absorbant to help protect your joints against the impact of harder surfaces, reducing your risk of injury and giving you a more comfortable ride.

    But with so many running shoes out there, where do you start?

    Our handy guide will give you everything you need to know to help you choose the perfect road running shoes for you.

    A Closer Look At The Types Of Pronation And How They Vary

    If you are unsure of your foot pronation type and can visit a sporting goods store, do so. The staff at most stores are trained to recognize shoe pronation types, and they will help you choose running shoes.

    Another option is to arrange a treadmill gait analysis test with a podiatrist. If need be, the podiatrist can also perform a test that measures the forces and angles of your feet as you run.

    If youd rather determine your foot pronation type at home, doing so is quite easy. Keep reading to find out how.

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    What Is Your Foot Shape

    The first step to finding the correct running shoes is knowing your foot type based on the shape of your arches. Your foot shape usually dictates how your foot strikes the ground, your running gait, and what level of support youll need.

    For a more comprehensive running trainer fitting service All Runners Need stores offer free video gait analysis.

    Using video technology to analyse how your feet respond to every step, our expert fitters can assess how much you pronate thats the extent to which your foot naturally rolls inward when you run and where your foot strikes the ground.

    What Shoes Should I Get

    13 Things to Know Before You Buy Running Shoes

    What shoes you should get is not a question you should take lightly. The wrong shoes can literally cramp your style! The good news is, you don’t have to wonder which shoes you should get with no guidance. This fun and useful quiz will lead you in the right direction. Let’s get started with the questions!


    Wondering what shoes to get? These simple quiz questions will get to know you, your style, and your feet in order to recommend the right shoes for the occasion.


    This test is not based on any scientific study whatsoever.It is intended for fun only so do not treat the result too seriously 🙂


    Do not think about the answers too long. If you think you answered incorrectly, you can always go back to any question and change your answer.

    Enjoy and share

    At the end of the quiz we will give you the result. You can share it with your friends 🙂

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    Should They Fit Like A Glove Or A Slipper

    While your running shoes dont have to feel like stepping on a cloud, its kind of a nice little bonus. Whats most important is how they stay in place when you move and how much space is available for your foot to swell with increased mileage.

    Shop for your running shoes at the end of the day when feet tend to be more swollen, no need to jam them in to something pointy at this point, let them out in all their glory!

    Since feet swell during endurance events, this will help ensure you get a great fit not just for the beginning of your run, but for the end when you dont want to suddenly develop blisters or feel cramped.

    Three Types Of Running Shoes

    Now that you know your foot type, its time to find the right shoe. Shoes are generally placed into three categories. These categories are not always clearly labeled on the shoe or box, so be sure to ask a salesperson or do your research online. Most brands have this information on their website.

    Stability Shoes

    Stability shoes are best for runners with normalarches and only mild control problems. The extra stability these shoes offer comes from extra arch-side supports and high-density foam. Stability shoes are typically built with a gentle arch from front to back that provides rear-foot stability and forefoot flexibility.

    Motion Control Shoe

    Motion control shoes are great for flatfooted and heavy runners who tend to overpronate. These shoes typically have rigid devices made out of plastic, fiberglass, or high density foam. The arch area on motion control shoes is filled in for increased stability which is why there is a different color at the midsole. The extra rigidity in these shoes prevents the heel from turning out and the foot from overpronating.

    Cushioning Shoes

    Cushioning shoes support people with higharches and rigidfeet who tend to underpronate. This highly flexible shoe is built on a curve and made of lightweight materials that provide minimal rigidity with optimal cushioning.

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    Benefits Of Lock Lacing

    Having problems with heel slip & foot movement whilst running? Try this simple fix – The Lock Lacing technique might be what you need!

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    Make Your Running Shoes Last Longer

    11 Things You Need to Know Before You Buy Running Shoes

    There are certain other measures you can take to prolong your sneakers lifespan. For starters, only wear them for what they were made for, says Amie Dworecki, head coach of Running with Life in South Bend, Indiana. Translation: If theyre road shoes, wear them on the road. If theyre trail shoes, stick to the dirt. And dont wear your running shoes everywherelike to the store, work, or running errands, she adds. These miles count, too!

    Running repeatedly in a pair of sneakers can cause odors and mold to build up over time. An easy trick to make a pair of running shoes last longer is to take the insoles out of your shoes after you run, says Dworecki. This helps the shoe air out and breathe, and dry more easily from sweat or a rainy day. Even just making sure to untie them can help with this.

    Whatever you do, dont toss your running shoes in the washer or dryer. The tumbling motion of the washer can affect the structure of certain foams in the midsoles, and high heat can change the shape of the shoe and cause them to die an early death, says Dworecki. A better option is to remove the insoles, soak the shoes in a tub filled with detergent , then let them air dry.

    And if you do find yourself in need of shoes in the midst of these impending dark days of inventory shortages, just remember to be nice to retailers.

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