How To Choose A Proper Pair Of Running Shoes

Finding a pair of running shoes that fit, are comfortable, and are good for your foot can be a difficult task. Choosing the correct pair of shoes could be the difference between having a successful run and causing injury or serious foot problems.

Whether you are running for fun, exercising for your overall fitness, or training for a marathon, choosing the right pair of running shoes can prevent injury, improve your technique, and make the experience more enjoyable. 

What type of running will you do? 

Ensuring that you wear comfortable shoes designed for the surface you will be running on is important. Different types of running shoes suit different purposes:

Road-running shoes

Road-running shoes are suitable for running along hard man-made surfaces such as concrete or asphalt. They are typically lightweight and have soft midsoles for shock absorption. 

Trail-running shoes 

Trail-running shoes are usually sturdier than road shoes, as they are designed to protect your foot as you run across uneven surfaces. They are designed to grip softer surfaces, therefore the outside sole can be worn down if used on concrete or asphalt. 

Cross-training shoes

While not explicitly running shoes, some people use cross-trainers for running. They are usually designed to be used across any physical activity, not specifically designed for running. They are best for gym workouts, which combine cardio and strength training. These shoes typically feature a stable heel for support and increased surface area on the ground for balance. 

There are several considerations about the type of running you will participate in that inform the style of shoes you need. Before you decide on a pair of shoes, you should ask yourself the following questions: 

Do you have foot pronation or supination?

Knowing whether you pronate or supinate can further help you choose the right pair of running shoes that are perfect for you. 

Pronation refers to the way your foot rolls/ankle tilts inward upon landing when running or walking. Pronation is a healthy movement that leads to optimal gait but overpronation can lead to injuries. Overpronation is usually caused by flat feet. Read more about pronation in running and walking here.  

Conversely, supination refers to the way your foot rolls/ankle tilts outward. Supination can be caused by high arches or your specific biomechanics. It is less common than pronation.

Image Source: Heathline

At City Physiotherapy Adelaide, we are more than equipped to assist you. We conduct a gait analysis to determine your level of pronation and supination during various movements, especially in single-leg activities such as single-leg standing, walking or running. During this, we’ll take notice of your biomechanics to determine if any imbalances could be contributing to your gait issues. 

Determining whether your foot rolls inwards or outwards can determine the level of support and cushioning you need. 

What shoes should I choose if I’m a supinator?

Supination puts extra stress on the foot during landing and can change your running biomechanics putting strain on other areas other than the foot. This can cause issues such as an ankle injury, iliotibial band syndrome, Achilles tendonitis, and plantar fasciitis due to the force of impact combined with compromised biomechanics.

As supination is less common than overpronation most shoes will be catered towards overpronation. As such, ensure the shoes you buy are specifically for supinators. 

Supinators

Therefore, a runner with supination will need shoes with a higher level of cushioning to absorb the force and shock contributing to overuse injuries. These supports include:

• Focused on midsole cushioning for extra shock absorption
• Cushioning along the outside of running shoe to counter outward roll of foot
• Cushioning in the heel
• Flexible shoes help evenly distribute impact
• Pronation-Guide

What shoe should I choose if I’m an overpronator?

Overpronation happens when the foot rolls inwards which can lead to excessive strain on the posterior tibialis tendon, causing shin splints and posterior tibialis tendon dysfunction in older adults as well as knee pain due to instability.

Overpronators

Therefore, a runner with overpronation will need shoes that have a higher level of structured support to increase foot stability and support the excessive movement of the foot. These supports include:

• Medial post support, sometimes extended through to the heel
• Firm midsoles provide arch support for flatter feet

What type of foot arch do you have?

High arches can cause supination and low arches or flat feet can cause overpronation. As such, our recommendations for footwear above should be followed.

People with high arches need shoes that offer full support across the entire arch to eliminate excessive pressure on the ball and heel of the foot. The arch support of the shoe should mimic the height of the arch of your foot and the insoles should be firm and durable so they keep their shape during use and over time.

The best shoes for flat feet support your arch and stabilise your heel, preventing overpronation. Typically, the best shoes for flat feet will offer a low, but supportive arch. 

How do I know what shoe specifications I need?

Different shoes have different levels of cushioning, support, heel drop, width, and length, depending on the brand and style, and it is important to understand all these distinctions. Yet, at the end of the day, comfort is more important than anything if you don’t have injuries arising from running, so figuring out your shoe specifications can be done by testing in-store. 

As such, make sure: your shoe fits you in both length and width; to test them by running lightly in the store before buying; that the support isn’t too rigid so the shoe remains comfortable and your foot retains its natural movement.

One of the more important considerations is heel drop known otherwise as heel-to-toe drop.

A heel drop is the difference between the height of the heel and the height of the toe when inside the shoe. Most running shoes have a heel drop of about 8mm and higher, which provides a cushioned heel and manoeuvres the heel to land. These shoes are better for supinators as the cushioned heel absorbs the force of impact better.

Generally speaking, a higher heel drop is better for people with a stiff or injured Achilles tendon, plantar fasciitis, or a calf injury. These injuries are common in supinators but can be caused by other issues, so it can be recommended to anyone with these conditions. 

On the other hand, a lower heel drop is better for overpronators, people who land with the middle or front of their foot, and people who suffer from knee pain. 

Do your shoes fit you properly? 

While it seems obvious, you may be surprised at how many people buy shoes that do not fit them properly – research by Nike has estimated that nearly 3 in 5 people are wearing ill-fitting shoes. No matter how good the shoe is, you will not reap the benefits if it does not fit your foot correctly. 

Here are a couple of tips to ensure your shoes fit correctly: 

• Try on shoes at the end of the day. Your feet usually swell up towards the end of the day or after exercise, so you do not want to get a pair that is too small. 
• Try your running shoes on both feet. Most people have irregularities in size or width between each foot, so you want to ensure that the shoe fits both feet comfortably. 
• Ensure you have room at the end of the shoe. You want to be able to wiggle your toe, and it’s recommended to have about a fingernail length between your toe and the end of the shoe. 
• Ignore the size of the shoe. Different brands and styles vary in size, so you want to ensure that you are purchasing a pair that fits your foot, rather than one that is in the size you usually wear in a different brand. 

What if I am still having problems? How can City Physiotherapy help?

Wearing the wrong shoe size can lead to several problems, including: 

• Foot pain, inflammation and aches; How your foot strikes the ground is important to how your foot will feel during and after the run. If you have inadequate support, you will notice pains and aches. 
• Blisters; Caused by prolonged pressure and friction, shoes that do not suit the shape of your foot, or are too small, will likely cause blisters and calluses. 
• Plantar fasciitis (or plantar fascia); Wearing shoes with inadequate support can increase or cause inflammation in the heel. Read more about the condition here. 
• Tendonitis; This occurs when a tendon is inflamed or irritated, and wearing the wrong pair of shoes can exacerbate tendonitis in the heels or knees.  
• Hip, knee or ankle pain; People do not often realise that the cause of their hip or knee pain is a manifestation of wearing shoes that aren’t right for them. Walking or running in the wrong pair of shoes can increase the stress placed on your hips or knees. Click here to understand more about hip flexor pain and how City Physio can help treat it. 

If you are having issues with your feet, it could be an issue with your shoes. If you are suffering from any of the above issues, or are simply concerned about your shoes and want advice, City Physio is here to help you. We assess whether your feet are sound, by checking your walking patterns and pronation. We are well-equipped to determine whether your shoes are causing difficulties, and can recommend a better pair for you. 

If you have persisting injuries or pain in your foot or ankle, we offer several treatments designed to help you get back on track as quickly as possible. Your treatment will be specifically tailored to you because every foot is different. Treatments for feet include: 

• Dry Needling
• Recommendations for new shoes
• Strengthening exercises
• Taping
• Physical therapy

Conveniently located in the Adelaide CBD, contact us today for an appointment. 

Sources 

Nike thinks you’re probably wearing the wrong size shoe. Here’s what it’s doing to fix that. 

BACK TO BLOG