How can a runner get the best running shoe for them?

Running is a common activity to increase fitness and is relatively simply as the only piece of equipment that you need is a good pair of running shoes. Finding the best running shoe for yourself as a runner involves considering several factors that align with your personal needs, running style, and foot type. The first step is to understand your foot type. There are three common foot types—neutral, flat-footed, and high-arched. A neutral arch has a balanced weight distribution and for this foot, most running shoes with good cushioning and support work well. A flat foot (overpronation), the feet roll inward more than normal and need a shoe with stability or motion-control to reduce inward roll. High arches (underpronation or supination) don't absorb shock well and need shoes with extra cushioning to help with shock absorption. You can determine your foot type by getting a gait analysis. Many specialty running stores offer gait analysis, where experts analyze your running form either by observing your foot strike or using video analysis while running on a treadmill. This helps determine how your foot strikes the ground (heel, midfoot, or forefoot) and your pronation type: Whether your feet roll inward (overpronation), outward (supination), or stay neutral. Based on this, they'll suggest shoes that match your gait pattern, whether it's neutral shoes, stability shoes, or motion-control shoes.

The type of surface you run on regularly will influence the kind of shoe you need. For road running, look for lightweight, cushioned shoes for smoother surfaces. For trail running, go for shoes with better grip, durability, and protection (such as rock plates or water resistance) are crucial for rough, uneven terrain. Cushioning and stability varies from shoe to shoe and comes down to personal preference. Some runners prefer maximum cushioning for a softer ride, which is good for long runs. Others prefer minimalist shoes with less cushioning for a more natural feel. Stability shoes provide added arch support and are ideal if you overpronate, while neutral shoes offer less structured support for a more natural feel. You should also consider the heel-to-toe drop. This refers to the difference in height between the heel and the forefoot in the shoe. Shoes with a higher drop (more than 8mm) are suited for heel strikers, as they provide more cushioning at the heel. A lower drop (less than 6mm) or zero drop shoes are better for midfoot or forefoot strikers. Shoes should be comfortable and fit. Shoes should fit comfortably from the moment you put them on. Ensure that there’s about a thumb’s width of space between the tip of your longest toe and the front of the shoe. Running shoes should feel snug but not tight, especially in the midfoot area. If your shoes are too tight, it can lead to discomfort or blisters. A flexible shoe allows for natural foot movement, but you’ll want more stiffness if you require more support. Walk or run a bit in the store (or at home if ordering online) to assess the shoe’s feel and comfort.

Consider the weight of the shoe. Lightweight shoes are great for speedwork and races but may not offer enough support or cushioning for long-distance runners. Heavier shoes often provide more support and cushioning, making them a good option for longer runs or runners with stability needs. Consider how many miles you plan to run in the shoes. Most running shoes last between 300-500 miles, depending on the materials and build. If you run high mileage, look for shoes known for durability. Try multiple brands and models. Different brands often have distinct fits, so it's worth trying on multiple models. Some well-known brands with a variety of options for all types of runners.

Price is a consideration for most runners. High-quality running shoes often range from $100 to $160 or more. However, it’s often worth investing in the right pair of shoes to avoid injuries or discomfort. Keep an eye out for sales or older models, which often offer good deals without sacrificing quality. Worn-out shoes lose their cushioning and support. Replace your running shoes approximately every 300-500 miles or when you notice signs of wear (flattened midsole, less responsive cushioning). To find the best running shoe, know your foot type, get a gait analysis if possible, and consider the terrain and type of running you’ll be doing. Prioritize comfort and fit, and be prepared to try on several brands and models of running shoe to find your perfect match. Don't hesitate to ask for expert advice in specialty running stores.