The right pair of shoes will make your walks and runs more comfortable and help reduce your risk of injury. With so many choices, how do you know which one is right? Before you even look at a pair of running shoes, you can narrow the field of options down by answering a few questions about yourself and the walking or running you’ll be doing.
What Is Your Fitness Goal?
If your goal is to walk or run a few miles or more at a time or run races such as a 5K or marathon, then you’re looking for shoes designed for distance with more cushion and support. On the other hand, if you’re running for speed, lightweight racing shoes may be better.
However, shoes with less padding may not be suitable for all foot types or running gaits. Depending on the arches of your feet, you may need additional support or cushion.
What Is Your Foot Arch Type?
You either have low (flat feet), normal, or high arches. If you’re unsure which type you have, you can do the wet test. Here is how to do it yourself.
- Pour enough water into a shallow pan big enough to fit your foot and wet the bottom of it.
- Next, step into the water with your bare foot and then step onto a paper bag or piece of cardboard.
- Step down with your entire weight for a couple of seconds.
- Lastly, remove your foot and examine your footprint.
Your footprint should look similar to one of the following:
The Terrain
Another consideration when choosing running shoes is where you’ll be walking or running. Will you be on the road, a trail, a track, or a treadmill?
Road walking or running primarily occurs on asphalt, sidewalks, or packed surfaces. Trail shoes are designed for off-road paths for traction and stability. Track shoes, especially for racing, have less padding and spikes. Cross-trainers are ideal for gym workouts and a mix of activities.
Choosing shoes based on the terrain you’ll use most would be best. However, depending on your routine—for example, if you split your time between running on the road and exploring off-the-beaten-path trails—you may consider purchasing separate shoes for those terrains.
Try On Your Running Shoes Before You Buy Them
It’s easy to go online and buy shoes that match your arch type and the terrain you’ll be walking or running on. Unfortunately, not all shoes fit the same. It’s highly recommended that you go to your local footwear store. While at the store, you should:
- Have someone measure your shoe size.
- Look at shoes for your arch type and terrain of choice.
- Wear a pair of socks that you intend to wear on your runs.
- Try new shoes on when your feet are slightly swollen at the end of the day. This will mimic conditions after a run.
Your running shoe should fit snugly around your heel and not slip as you walk or run. It should also fit comfortably around the sides of your feet. It shouldn’t feel like it’s squeezing your feet, but it shouldn’t be too loose that you don’t feel them. Lastly, there should be a thumb-width of space between your longest toe and the top inside of the shoe. A good fit is vital because running shoes that don’t fit correctly can cause injury.
If you find a comfortable shoe with the proper support for your foot type, you should take it for a short walk or jog around the store to see how it feels. Don’t stop there. Try several pairs of shoes, as you may find some more comfortable than others. In the end, you may have a few options to choose from.
Quality and Price
A quality pair of running shoes typically cost between $100 and $150. Lesser-known brands and good deals may tempt you, but investing in a good-quality shoe that fits properly and is made by a company with years of experience will help reduce your risk of injury.
A good pair of running shoes lasts between 300 and 500 miles (500 and 800 km). However, you should replace them if they show signs of wear, especially around the tread edges for those with high and low arches. Don’t feel pressured to buy from the footwear store. You may get a better price directly from the brand’s website.
Colors and Style
This may not be important to you, but some people do care. There are many different brands, styles, and types of running shoes. Although a specific pair may match perfectly with your outfits, it shouldn’t be the primary decider of what pair to buy. In fact, it should be the last factor.
A local footwear store may not carry all the possible colors. Therefore, if you care about color-coordinating your running shoes, check online for different color and style options.
All Good Things Must Come To An End
It’s important to go through the motions and find the ideal running shoe for walking and running. You may find the perfect running shoe, and it becomes your go-to option for all your workouts. You may even buy the same pair after your running shoes wear out.
Unfortunately, your running shoes of choice will not be around forever. Brands always come out with new footwear and will eventually have the next version of your perfect running shoe. However, the newer version may not fit as well as the one you love. Therefore, you should start the process all over again when you can’t get your favorite running shoe anymore.
The Takeaway
The right pair of shoes is critical to enhance your walking and running experience and reduce your risk of injury. Therefore, determining which pair is best for you will depend on your fitness goals, the shape of your feet, and the terrain. Take the time to try several pairs at your local footwear store and determine which fits best. If your favorite pair isn’t available anymore, you may want to do the process again. Who knows, you may find a better pair made by a different brand.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
