What Do You Need to Know About Running Shoes?
What Do You Need to Know About Running Shoes?
Choosing the right running shoes can be confusing. With so many brands, technologies, cushioning systems and different shoe types available, it can be difficult to know what really matters when choosing a pair.
The most expensive running shoe isn’t necessarily the best one for you. Your ideal running shoe should suit your feet, your running style, the surfaces you run on and the type of training you do.
The right footwear can also play an important role in comfort and helping you manage the demands that running places on your feet and lower limbs.
Why are running shoes important?
Running places repetitive forces through your feet, ankles, knees and other parts of your lower limbs.
Every step requires your body to absorb and manage these forces before producing another movement. Your running shoes form part of this system, providing cushioning, traction and a stable platform for your feet.
However, shoes aren’t designed to completely prevent injuries. Running injuries can have many contributing factors, including training load, recovery, strength, biomechanics, previous injuries and sudden changes in activity.
The goal of good running footwear is therefore not simply to find the shoe with the most cushioning or the latest technology. It is about finding a shoe that works well for you.
What should you look for in a running shoe?
There isn’t one running shoe that is perfect for everyone, but there are several things worth considering.
1. Comfort
Comfort should be one of your first considerations.
A running shoe should feel comfortable when you put it on and should not create obvious pressure points, rubbing or discomfort.
If a shoe feels uncomfortable from the beginning, hoping that you will eventually “break it in” isn’t always the best approach.
Your feet can also change over time, so a shoe that previously worked well for you may not necessarily remain the right choice forever.
2. The correct fit
Your running shoes should fit securely without squeezing your feet.
There should generally be enough room at the front of the shoe for your toes to move comfortably, particularly because feet can swell slightly during longer runs.
Your heel should feel secure without excessive movement.
It is also worth trying on running shoes towards the end of the day or after activity, when your feet may be slightly larger than they are first thing in the morning.
3. Cushioning
Cushioning is one of the most heavily marketed features of running shoes.
However, more cushioning isn’t automatically better.
Different runners have different preferences, and the amount of cushioning that feels comfortable for one person may feel unstable or unnecessary to another.
Your running distance, surface, pace and personal comfort can all influence what type of cushioning works best for you.
4. Stability
A running shoe should provide a platform that feels stable and comfortable while you move.
Stability doesn’t necessarily mean that you need a shoe specifically marketed as a “stability shoe”. Your individual foot mechanics and movement patterns are more important than a label on the box.
If you regularly experience pain or discomfort while running, a podiatric assessment can help determine whether your footwear or movement patterns could be contributing to the problem.
Do you need a different shoe for different types of running?
Your running environment can influence your footwear choice.
Road running, trail running, treadmill running and racing all have different demands.
Trail running shoes, for example, generally need to provide appropriate grip and protection for uneven surfaces. Road-running shoes are designed around smoother, more predictable surfaces.
If you regularly participate in different types of running, it may be worth considering whether your footwear is appropriate for each activity.
When should you replace your running shoes?
Running shoes don’t last forever.
The lifespan of a pair depends on factors such as how often you run, your running style, your body weight, the surfaces you run on and the construction of the shoe.
Rather than relying only on a specific number of kilometres, pay attention to how your shoes feel and whether they show obvious signs of wear.
If the cushioning feels different, the shoe has become uncomfortable, the sole is significantly worn or you start experiencing new or recurring discomfort, it may be time to reassess your footwear.
What if you keep getting pain while running?
Changing your shoes may help in some situations, but recurring pain shouldn’t automatically be blamed on footwear.
Pain can have many possible causes, including training errors, muscle weakness, overuse, previous injury and biomechanical factors.
The Pod Practice’s sports podiatry service includes biomechanical assessment and gait analysis to identify movement patterns and areas of stress that may contribute to injury. The practice also provides footwear advice and sport-specific orthotics where appropriate.
This is particularly useful if you have tried different shoes but continue to experience the same problem.
Should you buy the same running shoe every time?
Not necessarily.
If you have found a shoe that works well for you, buying the same model can make sense. However, manufacturers can change shoe designs between versions, and your own needs can also change.
A new injury, change in training, different running surface or change in activity level may mean that your previous footwear is no longer the best option.
It’s worth reassessing your shoes periodically rather than assuming that the same choice will always be appropriate.
Finding the right running shoe for you
The best running shoe isn’t necessarily the newest, most expensive or most heavily cushioned option.
Look for a shoe that fits comfortably, feels secure, suits your running environment and allows you to move naturally.
If you regularly experience foot, ankle or lower-limb pain while running, footwear may be one factor worth considering — but it shouldn’t be the only one.
At The Pod Practice, sports podiatry combines assessment of your movement, biomechanics and individual sporting requirements with footwear advice and, where appropriate, personalised treatment and orthotic solutions.
If running is becoming uncomfortable, don’t simply run through the pain. A professional assessment can help you understand what’s contributing to the problem and what steps may help you keep running comfortably.
