5 Pro Tips for Buying Perfect Running Shoes
We went straight to a footwear expert.
Tim Rook is a triathlete and former Ironman so he has run a kilometre or two! He is President of the Noosa-Tri Club and has worked with the foot-health-centered brand Ascent for almost a decade. Tim is now the owner and manager of FootMotion Noosa. He works closely with local podiatrists and physiotherapists and he is super passionate about putting people in the right shoes for the right activity.
There is no such thing as the perfect shoe.
But there is the perfect shoe for YOU and what YOU want to do.
So, it turns out that a lot of science goes into creating great shoes. Sadly, many of us ignore the science and ignore our feet, instead prioritising aesthetics or trends. It’s not until we start doing regular exercise, particularly running, that our feet become top of mind. The good news is, there are some great brands doing big things to ensure that we get the most from our shoes and look after our feet well into the future.
If you are in the market for a new pair of runners, Tim has the following tips for you;
1. Find a Store with Professional Fitting Services
The human skeleton consists of 206 bones, and the feet are home to 52 of them. In general, every foot contains the same basic bone structure wrapped in the same soft tissues. But every foot is unique in length and width and has small differences in composition which result in changes to arch, toe spread, foot strike, and gait. These differences are further amplified when the feet have endured injury or malformation. If our feet were all identical, buying shoes would be a piece of cake!
Fortunately, many retailers are embracing technology beyond the old-school measuring slide, to ensure that you get the perfect fit. 3D imaging of your foot at rest and in motion can provide precise biometrics of your feet individually and as a pair. Having this information allows a trained footwear specialist to select shoes for you that will best fit your foot shape and tread pattern. According to Tim, the biggest mistake people make is buying shoes based on aesthetics and trends, so skip pursuing the wall and head straight to the experts, get fitted first, and then discuss your shoe needs, wants, and desires.
Don’t be scared to take a walk!
Take a walk or even a light jog around the store. Some stores will allow you a quick run down the street or have a returns policy that lets you exchange after a few test runs if the fit is just not right. Wherever you are testing and trying, do a quick systems check;
How does the shoe feel underfoot?
Is there enough, or too much, cushioning?
Does the shoe feel firm around your heel?
Is the shoe comfortable around your forefoot?
Is there enough room at the toe?
Are your toes sliding forward when you jog?
Does the shoe give you enough stability?
Does the shoe give you enough flexibility?
Does the shoe feel too heavy, or too light?
Is your foot and ankle position comfortable?
Is the shoe comfortable enough to disappear when you start running?
Perfect Shoes can be Pretty Shoes
Let’s be honest, we all love good-looking running shoes. And, just like any activewear, aesthetics have a role to play. If you feel good and you love your new kicks, you are much more likely to pull them on and head to the starting line. That said, once you start running in a great, purpose-designed, well-fitting shoe, you will want to put those babies on every chance you get.
Don’t forget to take a pair of socks that you typically wear running and any orthotics or in-soles you use. Take care when purchasing the new version of an old favourite, you won't always love the upgrades so it pays to try before you buy.
Comfort should always be number one!
2. Be Really Clear on What You Want To Do in Your Shoe
The clearer you are on exactly what you want your shoe to do, the easier it will be to select the right pair. How often do you plan to run? On what surface? Over what distance? Are you just starting out or are you kitting up for your next ultra-trail? All of the answers to these questions matter and will help determine the right pair of shoes (or pairs of shoes - more on that soon) for you.
Though each brand and style will offer its own features and benefits, running shoes can be separated into two main categories, and you probably need at least one of each;
LONG RUN shoes need to support you as you fatigue and your form deteriorates over the course of your run (this is normal!). Long Run shoes are generally your heavier shoes and give you more support and cushioning than your FAST RUN shoes.
FAST RUN shoes are designed to go fast. They are lighter, have fewer bells and whistles, and are much more flexible to allow the foot to move fast through the heel-to-toe transition.
Once you have determined if you need long or fast shoes, you can break it down further by identifying the specific benefits of various types of shoes.
Neutral:
Neutral running shoes are designed for the average runner with no gait issues. A neutral shoe will usually balance cushioning and stability to create a general-purpose fit. A neutral shoe will also expose any weakness in your form so it can be a great option if you are just starting out. Great mechanics will always prevail, regardless of what's on your feet.
The Nike React is a great general-purpose neutral running shoe that offers balanced cushioning, stability, and weight.
Stability:
A stability running shoe is useful for correcting pronation (inward rolling of the foot), flat feet, and fallen or low arches. It is worth checking in with an exercise specialist to ensure that your pronation isn’t being referred from elsewhere, such as the hips. Inappropriate foot correction can exacerbate the underlying cause.
Motion control:
A motion control shoe is the next step on from a stability shoe. Made specifically for runners who have moderate or severe overpronation. These running shoes have stiffer heels and medial arch supports. The Asics Kayano is a long-time favourite of athletes of all types, now in its 29th incarnation, the Kayano delivers support and stability for pronators whilst providing maximum cushioning.
Minimal and barefoot:
Minimalist and barefoot running shoes are designed to provide a more natural, responsive running motion, likened to that of our ancestors or some tribal people who run hundreds of kilometres with little or no footwear. While good in theory, minimalist shoes can be problematic if not worn wisely, it is highly recommended that you build up distance very gradually when transitioning to minimal or barefoot-style shoes. Minimalist running shoes have a smaller heel-to-toe number than standard runners, usually between 4-8mm. A barefoot shoe will often have a heel-to-toe number of zero and may feature separated toes like the Vibram Fivefingers V-Trail.
Maximal:
Maximal running shoes have a built-up sole and often a whole lotta booty! They can look like a lot of shoe on the shelf but the cushioned soles are generally lightweight and very gentle underfoot. They are perfect for recovery runs or for running on tired legs at the end of a long day. The Hoka Bondi is a great maximal shoe with the added benefit of a midfoot rocker to give that extra bit of forward propulsion. Maximal soles can be useful for eliminating heel strike and for keeping you up on your toes when fatigue sets in. If you are concerned about running causing trauma to your joints, maximal shoes are a good choice.
Trail:
Trail running shoes are in a league of their own. They are designed to give you more traction and grip on uneven terrain. Trail running can be an awesome fun addition to your program, it takes you into beautiful places and challenges both your mind and body. While you can absolutely hit the trails in your usual runners, having the right shoes makes it easier and more enjoyable and injury a lot less likely. Trail running shoes are usually made from tougher, waterproof materials to protect your feet from harsh environmental elements.
Carbon Fibre:
If you are looking for a great race day shoe, you may want to consider a carbon fibre shoe. Studies of elite athletes have shown up to four percent improvement in race time and around one percent in amateur athletes. The carbon fibre plate in the sole of the shoe stiffens the midfoot and adds to the propulsion provided by the ankle. Check out the Hoka Carbon X 3 for a great-looking, high-performance shoe, or the Hoka Bondi X for carbon fibre + cushioning.
NB: carbon fibre shoes are not allowed in some comps or in some levels, so check your fine print before you invest.
3. Be Prepared to Buy Multiple Pairs of Shoes
Seriously! Does anyone actually need to be told to “buy more shoes”? We hereby give you permission, in fact, we insist.
Right Shoe for the Job
Good shoes are designed to do a specific job, whether it's running, cross-training, or court sports, your shoe needs to support you to be the best that you can be. This may mean you need to invest in multiple pairs of shoes to suit your training program. Using the right shoe for the right job will generally prolong the life of your shoes while supporting your feet and preventing injury, so what might seem like a big outlay initially will usually balance out in the long term.
Rotating Running Shoes
If you are doing a lot of running, like training for a marathon, you may want to consider rotating through multiple pairs of shoes. Running can be very repetitive, we ask for the same, or increasing, work from the same muscles over and over again. Rotating different shoe models can affect how the muscles are loaded, not enough to mess with your form, but enough to redistribute load slightly, preventing muscles from both underload and overload, therefore reducing the chance of injury.
Recovery for Your Runners
As a general rule, running shoe cushioning takes at least 24 hours to return to optimal buoyancy post-run. Allowing your shoes to recover fully will mean your body will be better supported next wear and your runners will last longer.
A great running program will mix up long runs with tempo and interval runs, each of which requires a different style of shoe. You can try to find a “one-shoe-fits-all” option but you will need to choose which benefit is most important to you and which benefit you are willing to compromise.
How long do running shoes last?
It’s suggested that the average lifespan of a running shoe is roughly 500 miles or 800 kilometres. This will vary depending on:
· How heavy you land with each foot strike
· The surfaces you run on (treadmill shoes last longer)
· The frequency of your runs
· Whether or not you rotate your shoes
· Whether you are wearing the right shoes for the job
4. Consider What You Wear Off The Track
Tim points out that most people are running less than 10km maybe 3 or 4 times per week, so have their specialised running shoes on their feet for somewhere around 4 hours per week.
We are often quick to assume that any lower limb injury has been caused by exercise and perhaps by the shoes we are wearing to train. In actual fact, it is more likely that the injury has been caused by our non-training shoes that are not supporting, and our sometimes damaging our feet. Consider the Aussie double-plugger (thongs, flip-flops, or jandles, to those of you not down under).
Usually, a slice of rubber of uniform thickness, that dangles from between our toes as we go about our day. Sadly, traditional thongs or flip-flops, offer no arch support and in fact cause the Achilles tendon to endure continued tension or stretch. Likewise, the shoes we chose to wear work often, though pretty, do not offer sufficient or correct support.
This is of particular importance if you are on your feet for extended hours in professions like healthcare and hospitality. With the infiltration of activewear into the workplace, it is easier than ever to work in comfort. Consider Australian-owned brand Frankie4, which promises to “take wellness to the next level with award-winning, Podiatrist-designed support for game-changing comfort in every cleverly cushioned step”.
5. If You Must Buy Online
Know your foot measurements and consult the brand or style sizing guide so you have the best chance of getting the right fit.
Know what features you are looking for and read shoe specifications thoroughly.
Make sure the store has a robust returns policy so you can refund or exchange them if they are not right. Also, check that return postage costs are worth the risk.
Wear your new shoes around the house before committing to keeping them - generally, as soon as you step outside the shoes become non-returnable.
So, yes by all means buy shoes you love, but take a little extra time to consider the science and focus on the fit and you will be rewarded with great results, healthy feet, and more injury-free K’s under your belt.
All the brands and all the experts under one roof at FitHer Expo - Sydney October 7-8, 2023.