Start Your Running Journey Off on the Right Foot
With so many options to choose from, like Nike, Hoka, Adidas, and more, shopping for running shoes can be daunting. We asked Chad Varga from Front Runner Athletics to give us some tips on how to choose the right pair. As it turns out, it’s more about knowing your feet than knowing the shoes.
Rule 1: Find a Good Shoe Salesperson
Find a good store with an attentive shoe salesperson who will take the time to make sure your shoes are properly fitted. A proper fit will be the correct size and the right type of running shoe based on your foot shape and arch type. A good salesperson will also take into consideration whether or not you will wear an orthotic insert, any relevant medical history, and your individual goals.
Rule 2: Buy According to Your Foot Type
As noted above, a good shoe salesman will examine your foot and note whether the arch is flat, normal, or high. He or she will also have you walk and run to see what the foot does in motion. This gait analysis is a critical component, along with basic examination and measurement.
Rule 3: Change the Oil, Change Your Shoes
In general, after 350 to 450 miles of running or 450 to 600 miles of walking, it’s time for new shoes. That’s why it’s important to keep a log so you know when it’s time for a tune up. If you see significant wear on the outsole, or you notice new joint pain after a run, you may be overdue for a new pair.
Rule 4: Match Your Shoes to the Terrain You Prefer
Usually a trail running shoe will suffice if you also like road running. Likewise, you can sometimes wear road running shoes on a trail, but only if the trail is groomed and relatively smooth. For more technically-challenging trails, technical trail running shoes are recommended. These types of shoes are more structured and have rock stop outsoles on the bottom.
Rule 5: Skip the Barefoot Shoes
Most feet need the technical cushioning materials running shoes offer, and the few feet that don’t need it will still benefit from it. That support dampens the intense pressure you put on your body when you run. Since many of us have imperfect strides, traditional running shoes keep bad mechanics like pronation or supination from hurting us long term.
Rule 6: Know Your Goals
Are you just starting a walking program? Are you working your way from the couch to the 5K? Are you training for next year’s Ironman race? Your goals determine the proper footwear for you. Know your goals, communicate clearly with your shoe salesman, and you’ll walk/jog/run away with gear to facilitate your best performance.
Rule 7: Don’t Buy “Tennis Shoes”
Sport-specific shoes are made for the movements specific to that sport. Most sport-specific shoes are made for intense lateral movement and traction, whereas running shoes are made to propel us forward with proper form and support. Running shoes are made for running, walking, and fitness training only.
Popular Running Shoe Options
Once you’ve considered the seven rules of buying the right running shoes, you can begin to decide which brand and pair you would like to purchase. With so many well-known brands and different options out there, it can be hard to know where to start. Below, we’ll discuss six different brands and a few of the options that they offer.
Nike Running Shoes
Nike remains one of the most popular brands on the market, particularly for their running shoes. If you’re looking to purchase a pair of Nikes, consider the following options:
- Experience Run 11: These running shoes are known for their flexibility, light weight, and superior cushioning. With eight different colors, there’s a pair that will match anyone’s style.
- Women’s Trail Running Shoes: For runners looking to explore off the beaten path, these trail running shoes might be the option for you. With 17 different color options, these shoes are a stylish and practical option that boast a ‘packable’ design.
- Women’s Downshifter 12: For road running, take a glance at the Downshifter 12s that provide soft foam for running cushion as well as a rubber outsole for better traction on the pavement.
Hoka Running Shoes
Hokas have recently taken the running world by storm, and they’re known for their superior cushioning in running and walking shoes. For those interested in a pair of Hokas, check out the options below:
- Women’s Gymnastic Running Shoes: These Clifton 8s are perfect for daily running. They offer high-abrasion rubber that gives your sole better contact to the ground, and they feature a vegan mesh for optimal breathability.
- Women’s Walking Shoes: If walking is more your speed, take a look at the Bondi 8s. These shoes also offer a rubber sole and breathable lining, but they also feature a removable cushioned insole.
- Men’s Road Running Shoes: These Rincon 3s are perfect for men looking to get into road running. With 14 styles to choose from, these shoes feature a durable outsole that will withstand daily road running.
Adidas Running Shoes
The popular German footwear brand, Adidas, also has great options for running shoes. Take a look at the three options below to see what best fits your running needs.
- Women’s Runfalcon 3: These running shoes feature a cushioned midsole, lightweight textiles, and high traction for a better grip. They’re also made with at least 20% recycled materials.
- Cloudfoam: True to their name, these Cloudfoam sneakers boast all-day comfort with their cushioned midsole and memory-foam sockliner. Your feet will never be more comfortable!
- Racer Tr23: These shoes boast a streetwear look with comfortable features, like the Cloudfoam insole and flexible textiles.
On Cloud Running Shoes
Popular brand, On, features a Cloud line that boasts superior comfort in their running shoes. Whether you’re walking, jogging, or running, these shoes are designed to keep your feet nice and snug.
- Women’s Cloudrunners: These Cloudrunner sneakers are designed for running with performance mesh fabric, cushioned collar with removable insole, and a rounded toe. CloudTec cushioning also allows the shoes to absorb more impact while running.
- Women’s Cloudmonsters: Cloudmonsters are a great everyday walking or running shoe. These shoes also have a rounded toe, removable insole, and feature a rubber sole.
- On Cloud 5s: With 36 different color options, the On Cloud 5s are comfortable and stylish. These sneakers offer breathable antimicrobial mesh, CloudTec cushioning, and On’s speed-lacing system.
Brooks Running Shoes
Brooks offers superior running shoes in fresh styles and colors. From the Ghost 15s to Glycerin 20s, their running shoes are designed with comfort in mind.
- Women’s Ghost 15: According to Brooks, the Ghost 15s are best for road running, overall comfort, and everyday runs. Featuring updated cushioning, a soft midsole, and breathable mesh, you can purchase these shoes in a multitude of colors.
- Women’s Gel-Contend 8: These running shoes feature flexible mesh over the toes, extra cushioning in the sole, and GEL technology in the heel to absorb extra impact. With ample cushioning, support, and flexibility, these shoes are a solid choice.
- Women’s Glycerin 20: The Glycerin 20 is specifically designed for runners and features the maximum amount of cushioning. The shoe is also designed to be lightweight and durable.
Altra Shoes
Altra was created with the idea of finding a better road and trail running shoe. Now, you can choose from a variety of designs like the options featured below:
- VIA Olympus: The VIA Olympus features Altra’s maximum amount of cushioning. They also offer breathable mesh and are designed to give your feet more space for additional comfort.
- Footwear Paradigm 6: When creating the Paradigm 6, Altra worked with two-time Olympian Kara Goucher. They feature balanced cushioning, a flexible midsole, and their signature GuideRail to promote a natural foot placement.
- Women’s Lone Peak 8: These Lone Peak 8s are designed for trail running. With increased durability, quick-dry mesh, and extra traction, these shoes are perfect for any adventure.
