When considering how to choose running shoes, especially how they should fit, the good news is that there really are shoes that will make you want to run—shoes that will support you through hundreds of miles, safeguarding your feet and bettering your workouts. Yes, you can even find shoes that feel like they’re doing some of the hard work for you.
Narrow Your Options
A running shoe is designed for linear movement and should be cushioned and comfortable to support you as you work throughout that movement pattern, says Nike Run Club Chicago Coach Emily Hutchins. A training shoe, on the other hand, provides stability for multidirectional movements, such as squats, lunges and side shuffles.
- Running shoes: linear movement and forward propulsion
- Training shoes: multidirectional stability
- Walking shoes: smooth heel-to-toe transition
Focus on Feel
Just-right running shoes should feel like a natural extension of your body. “If your shoes are uncomfortable, you’re going to anticipate that discomfort with every footfall”, says Nike Running Club Coach Chris Bennett. That causes your body to make compensations in your form, which can affect your natural gait and, he adds, may lead to injuries.
When Should You Replace Running Shoes?
Most running shoes are safe to sport for 300 to 500 miles, depending on how you run, says Welch. But overstriding, excessive pronation and landing too far forward or too far back on the shoe can all cause the outsole to wear out faster, he says.
A simple way to determine when to replace your shoes is to pay attention to the feel. Ask yourself, are your shoes still giving your feet and lower legs the support and cushion that they used to give you? If not, or if you can see visible signs of wear in the sole, it’s time for a new pair.
If you’re lucky, your go-to style is still available, and you can just pick up a fresh pair. But if the version has been updated, you probably want to try the updated shoes out to make sure any changes to the fit still work for you. The good news is that since you’ve already gone through this list, you know what to look for.