How to Find the Right Running Shoes - Coach Tip Tuesday

I still remember the first time I learned that there was such a thing as running-specific shoes that are designed specifically for running and that you wear only for running.  

I was going to be attending the Central New York Police Academy and my employer (Cornell University in Ithaca, New York) sent me and my four fellow Cornell recruits up to Syracuse to Fleet Feet Syracuse to be fit for running shoes that we would use during our physical training (PT) sessions in the police academy.  Yes, we drove over 75 minutes each way just to buy these shoes!  I don’t remember many specific details from that first visit to Fleet Feet, but I do remember the feeling of amazement I had as I learned that the cool-looking sneakers I had been running around Ithaca in weren’t actually supposed to be used for running.

Things didn’t work out the way I wanted or expected at the police academy, and I ended up moving to Syracuse.  I joined a 5K running program organized by Fleet Feet Syracuse as a way to get active and to meet some people in the area.  From that point on, I was a very loyal customer of Fleet Feet.

Fast forward almost ten years, and I ended up getting hired on staff at Fleet Feet Syracuse.  I worked there for six years, and during my time there, I held a variety of positions, including Head Coach of their Triathlon Training Program and of FFXT (their strength training program).  No matter what position a person holds at Fleet Feet Syracuse, all staff members are required to “work the floor”, which is a fancy way of saying that we were all required to work on the sales floor, to interact with customers, and to be experts in Fleet Feet’s shoe fitting process and in all of the shoes that Fleet Feet sells. 

Fleet Feet’s Fit Process - which is conducted at no extra cost to the customer - is incredibly detailed and personalized.  On average, we would spend a minimum of 25-30 minutes working with each individual customer one-on-one.  (Sometimes people would be waiting 1.5-2 hours for a fitting and to work with us!)  We would have a consultation with the customer to learn what they would be using their shoes for.  Next, we would do a visual analysis of their feet - including of their walking and/or running gait - and measure their feet three dimensionally.  Then, leveraging our knowledge of all of the shoes that Fleet Feet carries (and Fleet Feet carries a lot of different brands and models of shoes), we would bring out the shoes that we felt would best suit the customer based on how they’d be using them and their unique physiology.  The customer would try them on, give us feedback, and from there we’d work together to determine which shoes felt and worked best for them.

Over the course of my six years at Fleet Feet, I fit thousands of customers.  (No, I am not exaggerating.)  As such, I saw, observed, and assessed literally thousands of feet.  I heard feedback on what worked for people, what didn’t work for them, and I learned the best way to help people find the most appropriate footwear for what activities they would be doing.  I saw running shoe technology evolve and shoe models change year over year.  While Fleet Feet is definitely a run specialty store, our customers were not just runners; we helped customers who wanted to walk, be comfortable during their daily lives, who wanted good shoes to wear at work, and more.

My time at Fleet Feet combined with my 12+ years working as an endurance coach who coaches both runners and triathletes has taught me the most important things to consider when selecting running shoes.  (And no, contrary to popular opinion (or, perhaps more accurately, desire), color and brand are not the most important things.)  This article is intended to be a comprehensive guide to help any athlete - whether they’ve never run before or whether they are trying to qualify for the Boston Marathon - find the right running shoes for them.

What Are Running Shoes?

Before my first trip to Fleet Feet, I would have told you that running shoes were “sneakers.”  I’ve since learned that running shoes are not the same thing as sneakers, though to the untrained eye they certainly look similar.  

Running shoes are footwear that are specifically designed for the unique demands of running to help you run in a way that will prevent injury and increase your athletic performance as a runner.  We impose up to seven times our body weight on the bones and soft tissues in our lower body when we run.  Running shoes absorb some of the impact from our footstrike, which helps to provide us with stability.  They are also durable for many miles (350-500 miles on average for most runners).

A good pair of running shoes can make the difference between you loving running and absolutely hating it.  In addition, since running is a highly corrosive activity (due to the aforementioned high impact forces), runners are at a decently high risk of incurring a training-related injury.  Properly fitted and selected running shoes can lower this risk substantially.

The Biggest Myth About Running Shoes

The most pervasive myth about running shoes is that they need to be “broken in.”

When running shoes were constructed out of materials like leather, this was actually true because the leather would stretch and soften with time as the shoes were worn more.  However, running shoes are not made from leather anymore (and they haven’t been for decades).  Instead, they are made of synthetic materials, which do not stretch much.  If running shoes do not feel right, if they feel uncomfortable, or if they feel too tight when you first wear them, this will not change for the better if you wear them more.  Instead, they will feel worse with more wear time, your discomfort will increase, and/or they will remain too tight.  All of this means that shoes like this are likely to cause problems for you on future runs, and especially on future long runs.

Today’s running shoes are designed to be run in as soon as you purchase them.  If they are a different brand and/or model than you have worn previously, they will likely feel different from what you are used to.  But feeling different does not mean that the shoe itself needs to be broken in.  You may need to “break in” to your shoe, but the shoe itself will remain the same for its intended lifespan (which, as a reminder, is 350-500 miles for most runners).

The Anatomy of a Running Shoe

Understanding the anatomy of a running shoe goes a long way when it comes to selecting the right running shoe.  The terms for different parts of a running shoe can be confusing, especially since some people (incorrectly) use some of these terms interchangeably.  The most important elements of a running shoe are:

• Upper
• Outsole
• Midsole
• Toe Box
• Heel Counter
• Heel Collar
• Heel
• Midfoot
• Forefoot
• Heel-to-Toe Drop
• Length
• Width
• Volume

Upper

The upper of a running shoe is the most visible part of the shoe, and it refers to all parts of the shoe that sit on the shoe’s sole.  Effectively, this is the “pretty” part of a shoe, but its purpose is not purely cosmetic.  The upper of a running shoe helps keep your foot in place and it helps protect the foot.  Some common features of the upper on running shoes are mesh and lacing holes.

Mesh allows your feet to “breathe” while you are running and helps moisture generated by sweat to evaporate.  Your feet produce half a pint of sweat in a normal day, and they produce much more while you are actually running.  This is because the feet contain the highest concentration of sweat glands in the entire human body, with more than 250,000 sweat glands in each foot!

Lacing holes, also called eyelets, are the holes in the upper where you can thread shoe laces through.  Shoe laces allow you to adjust the tightness and fit of the shoe to fit your foot shape and needs.  The way that eyelets are placed on a shoe will impact how the shoe itself can be laced.  

As far as laces go, you can use either traditional shoe laces (which running shoes come with) or elastic laces.  Elastic laces, as the name implies, are shoe laces that are made using elastic material; they stretch to allow you to slip the shoe on and off, but they also maintain the tension that they are laced and set at.  They are well-known among triathletes because they help expedite the time spent in Transition 2, but elastic laces are honestly excellent for everyone.  One of the best advantages of elastic laces is that you can set them exactly to the tension that you prefer to have in place while running.  Once you set the laces at your preferred tension, it stays the same for the entire time you own and use the shoe.  You don’t need to fuss with finding the right tightness and tension for your laces every single time you go for a run.

Outsole

A running shoe’s outsole is also sometimes referred to as its tread.  It is the bottom, most outer-facing part of the shoe and is the rubber that meets the road, so to speak.  The main purpose of an outsole is to provide traction and grip on the surface you are traveling on, whether it be a road, trail, etc.

Midsole

The midsole of a running shoe is just above the outsole and beneath the upper; it is the layer of foam that connects the upper to the shoe’s outsole.  The midsole is effectively the cushioning of a shoe, and it is often colloquially referred to as such.  Shoes with more cushion have a thicker midsole, while more minimal shoes have a thinner midsole.

During my tenure at Fleet Feet, running shoe companies made significant advances in midsole technology.  These new innovations allowed the midsole to be lighter while providing the same level of cushioning.

The midsole also can contain stabilizing features and motion-control features.  These features are typically available in stability running shoes, which we’ll be diving into in a little bit.

Toe Box

The toe box of a running shoe is the front part of the shoe where your toes rest while the shoe is being worn.  Wider toe boxes allow more room for your toes to splay out, which can reduce friction (and blisters) and for you to produce more power while running due to an increase in the surface area you are using to push off from. The shape and size of the toe box is arguably the most important feature of a running shoe when it comes to fit.

Some toe boxes have drainage features to release water (this feature is most commonly found on trail shoes).

Heel Counter

The heel counter is part of the shoe’s upper, is located at the back of a running shoe, and is below the heel collar.  It is shaped like a ‘V’ or a ‘U’ and is usually made from rigid materials (such as plastic) that can be mounted internally (within the upper) or externally (on the outside of the upper).  The purpose of the heel collar is to provide support and stability for the heel and Achilles tendon area of the foot, which it does by preventing the foot from slipping in and out of the shoe while you are walking or running.

Heel Collar

The heel collar is also part of the shoe’s upper.  It is sometimes called the “heel cuff” and is found at the back of a running shoe toward the top of where the heel rests on top of the heel counter.  Because the heel counter is generally pretty rigid, the heel collar is constructed out of padding and soft materials, and its main purpose is to make this area of the shoe more comfortable.  

Heel

The heel of a running shoe refers to the entirety of the rear part of the shoe, but is most often used to refer to the rear part of the outsole and midsole of the shoe.  This term is also sometimes used interchangeably to refer to the actual heel of the foot itself.

Midfoot

The midfoot of a running shoe refers to the entirety of the middle part of the shoe, but is most often used to refer to the middle part of the outsole and midsole of the shoe.  This term is also sometimes used interchangeably to refer to the actual middle part of the foot itself.

Forefoot

The forefoot of a running shoe refers to the entirety of the front part of the shoe, but is most often used to refer to the front part of the outsole and midsole of the shoe.  This term is also sometimes used interchangeably to refer to the actual front part of the foot itself.

Heel-to-Toe Drop

Heel-to-toe drop is also referred to as both heel-to-toe offset and heel drop.  It is the measurement of the difference between the height of the heel and the height of the forefoot.  This measurement is usually designated in millimeters (mm).  For example, a shoe that has a 25 mm heel height and a 15 mm forefoot height has a heel-to-toe drop of 10 mm.

Approximately 90% of runners are heel strikers, meaning that they land on their heel when they initially put their foot on the ground in the stance phase of the running gait cycle.  From that point, runners roll their foot forward all the way through the toes, ultimately propelling themselves off of the ground using their forefoot.  A much smaller percentage of runners initiate their ground contact using their midfoot or forefoot.  Due to how much load is placed on the heel during this initial part of the running gait cycle by an overwhelming majority of runners, running shoes are designed to have more midsole material (aka cushion) at the back of the shoe to help absorb some of these impact forces and provide more comfort to the runner.

The average heel-to-toe drop for shoes sold in the United States has been 10 mm for many years.  However, there has been a recent trend within the last decade to move toward slightly lower heel-to-toe drops in running shoes, and many running shoes now have heel-to-toe drops in the 5-8 mm range.

There is a lot of debate about which heel-to-toe drop is the best.  In my experience, there is no single best heel-to-toe drop; different heel-to-toe drops work best for different runners, and each athlete needs to determine which feels and works best for them through trial and error.  The most important thing to consider when it comes to shoes and heel-to-toe drop is not to change the heel-to-toe drop in your shoes by more than 4-5 mm at a time.  If you were to change from wearing a shoe with a 0 mm drop to a shoe with a 10 mm drop or vice versa, you would effectively be asking the soft tissues in your leg (and particularly in your lower leg) to shorten or lengthen by a full centimeter.  This is too big of a change to ask the body to make instantaneously, and injury risk skyrockets as a result.  It’s best to change by a maximum of 4-5 mm, wear those shoes for 4-12 weeks, and then change again if you are determined to make a change in either direction of more than 4-5 mm. 

Length

‍Length is the feature of a shoe that most people are familiar with; it refers to the actual length of the shoe, measured from the top of the forefoot to the rear of the heel.  We commonly refer to length as “shoe size”.  This measurement is expressed in numbers, but perhaps confusingly, different regions of the world use different numbers to represent this measurement.  

For instance, in the United States, we use different numbers to indicate a man's size and a woman's size.  (For instance, a women’s size 11.5 and a men’s size 10 are the same length.)  Europe doesn’t make a distinction between genders when it comes to sizing; a men’s 10 and a women’s 11.5 in the United States are both a 44 in Europe.

Width

Width is probably the second-most familiar feature of a shoe; it refers to the measurement of the shoe from the lateral (outside) part of the midsole to to the medial (inside) part of the midsole.  This measurement is expressed in different ways in different parts of the world; in the United States, it is expressed in letters.

Very confusingly, the same letters do not mean the same width size for each gender in the United States.  Here is a breakdown of the different running shoe widths for each gender in the United States:

Volume

Volume refers to the measurement of the shoe from the top of the midsole to the top of the upper.  It corresponds to the actual volume of the runner’s foot, which is measured from the ground to the top of their foot.  In my humble opinion, volume is tied with the toe box when it comes to the most important elements when it comes to the sizing and fitting of shoes.

Types of Running Shoes

There are two main types of running shoes when it comes to how they are constructed from a support perspective: neutral shoes and stability shoes.

Neutral Running Shoes

Neutral running shoes are so called because they are designed to be “neutral” across the entirety of the shoe.  They contain little to no features or structural supports that control movement and/or offset excessive pronation.  In neutral running shoes, your feet are free to move and flex naturally as you run.  Neutral running shoes work well for a significant percentage of runners.

Stability Running Shoes

Stability running shoes contain features and structures that help to keep your foot, ankle, and knee stable throughout the running gait cycle.  The most common of these features is called a medial posting, which is a denser piece of foam built into the medial side (inside) of the midsole of the shoe that is shaped like a wedge or a door stop.  

The technology used in stability shoes has changed pretty significantly over the last decade or so, and more companies are using different features such as guiderails (which are like bumpers used in bowling for your foot) on both sides of the foot or frames that are J-shaped that curve around from the medial side of the midsole to the heel to provide extra support.

Stability running shoes work best for runners who excessively pronate or who have excessive lateral (side-to-side) movement of their feet, ankles, and knees when they are running.

The Myths About Pronation and Running Shoes

An extremely common misconception among people shopping for running shoes is that they need stability shoes if they “pronate”.   Pronation refers to the rotation of the foot as it moves downward and inward as part of our gait cycle.  All humans pronate; it is a normal, natural, and desirable part of our gait cycle, both in walking and in running.  Pronation is an important part of our gait cycle because it helps the foot absorb impact forces and adapt to the shape of the terrain that is beneath us so we can move about it safely.

In contrast, supination refers to the rotation of the foot as it moves downward and outward.  Supination is important because it helps the foot stabilize before the foot propels us forward.  Both pronation and supination are necessary and desirable motions that help us move about the world.

Issues occur when we are either excessively pronating or supinating, which is often referred to as “overpronation” or “oversupination”.  It is far more common for people to excessively pronate, hence why stability shoes were invented.  Thus, stability shoes can be useful for people who excessively pronate.  The stabilizing features and structures of a stability shoe help to keep the foot more stable and the ankle and knee in a better alignment as you walk or run.

If people excessively supinate while wearing shoes, this is generally due to the person wearing a shoe that isn’t wide enough for their foot or isn’t the correct shape for their foot; with a wide enough base of support underneath their foot, the person will not remain on the outside of their foot when walking or running for excessive amounts of time.

Cushioning in Running Shoes

All running shoes - neutral running shoes or stability running shoes - can have various levels of cushioning.  The cushioning of a running shoe, which is found in the midsole, is there primarily for comfort purposes.  Cushioning also plays a role in injury risk mitigation, as the cushioning in running shoes helps absorb the high impact forces that are imposed on the body - and particularly the feet and lower leg - during running.

Shoes with more cushioning can feel more comfortable to athletes because they help absorb more impact forces while running.  One of the downsides to high levels of cushioning is that the shoe becomes less flexible, which can make some runners feel like their feet can’t move well during the running gait cycle.

On the other hand, shoes with lower levels of cushioning are often more flexible.  This can help the wearer “feel the ground” more as they run.  The downside of less cushioning is that it absorbs less impact forces from running, thereby transferring more of those forces into the bones and soft tissues of the body.

There isn’t necessarily a “right” amount of cushioning in running shoes; a lot of this is honestly up to individual preference.  Some people prefer the feel of shoes with less cushioning, and other people like how having more cushioning feels.  My experience has been that a little more cushioning is usually more comfortable for athletes who are going on long (60 minutes or more) runs and/or who are training for long-course events such as a half marathon, a marathon, an IRONMAN 70.3, or an IRONMAN.

It’s important to note that the breakdown of a running shoe’s cushioning is almost always what causes the running shoe to end its “life”.  This is because the cushioning - or the midsole - breaks down after being worn for 350-500 miles and no longer supports the person properly.  Other aspects of the shoe, including its outsole and upper, may still look “good”, but it’s what you can’t see that matters.  While tracking mileage on running shoes is helpful, the body will also send you signals when your shoes are no longer supporting you properly and the cushioning is too broken down.  Sensations such as discomfort in your shins, knees, and hips all can be a sign that it’s time to replace your running shoes.

A lot of athletes will reuse their old running shoes for other activities once they retire them from running.  I advise against doing this, because a pair of shoes that is broken down by running doesn’t have a satisfactory amount of useful cushioning left in them.  Therefore, they aren’t going to do a good job of supporting you, no matter what activity you are wearing them for.

Finding the Right Running Shoe for the Job

While there are two main types of running shoes when it comes to how they are constructed from a support perspective, there are many more categories of shoes when it comes to how the shoe itself is intended to be used.  When looking for a running shoe, it’s important to know and understand what category of shoe you are shopping for and which category of shoe will best suit how you intend to use the shoe.  Here are the main categories that running shoes are typically broken down into:

• Road Running Shoes
• Trail Running Shoes
• Trainers (aka training running shoes)
• Racing Flats
• Racing Shoes

Road Running Shoes

Road running shoes are shoes that are designed to be worn on the road or man-made surfaces such as concrete, asphalt, tracks, and boardwalks.  When you think of running shoes and an image of running shoes comes into your mind, you are almost certainly picturing road running shoes.  The majority of runners in the United States today are seeking road running shoes when they go out to purchase a pair of running shoes.

Trail Running Shoes

Trail running shoes are shoes that are designed to be worn on rough terrain, such as soft surface, muddy, or rocky trails.  The outsole of trail running shoes is more aggressive and has a heavier tread to help you maintain traction on these types of surfaces.  Additionally, trail running shoes have more robust heel counters and uppers to help you stabilize and to keep your foot secure on unstable and uneven surfaces.

Trainers

Trainers, also known as training running shoes, are shoes that are designed and intended to be worn on training runs.  Trainers aren’t actually their own entire category of running shoes, because both road running shoes and trail running shoes can be trainers.  Trainers most often have a bit more cushion and weight than their counterparts, racing flats and racing shoes.

Racing Flats

Racing flats are extremely lightweight running shoes that are designed for racing on the road or the track.  They are designed to be this lightweight to help increase a runner’s leg turnover speed, aka to help them race faster.  

Racing flats are not nearly as durable or long-lasting as trainers and do not have the same level of midsole cushioning and support that trainers do.  Because of this, racing flats should only be worn for short amounts of time (aka races), and not in training other than to test them out to see if they feel and fit okay.

Racing Shoes

Racing shoes are also recently known as super shoes.  While they are also designed to be worn in races on the road, they differ from racing flats because they have more cushioning and additional features (such as carbon plates) that are intended to give energy back to the runner and help propel them forward.  The intent of these shoes is to allow the runner to move more quickly while using the same amount of energy.  Super shoes have become extremely prevalent in distance running, especially in the half marathon, marathon, and long-course triathlons.

While the data do show that super shoes confer their intended benefits, it’s been my experience that the benefits of super shoes are primarily reserved for elite and pro runners.  These shoes are not designed to be as durable as trainers (the lifespan of racing shoes or super shoes is around 80-100 miles), and as such, they require really solid biomechanics to work effectively.  Most age group athletes simply don’t have these in place, and I’ve seen many age group athletes develop niggles or injuries while wearing them.

Finding the Proper Fit

Once you determine what type and category of running shoe will be best for you, it’s time to move on to finding the right fit.  The most important things to consider when it comes to the fit of running shoes are foot length, foot width, foot volume, and foot shape.

Foot Length

You can determine your foot length, which is the measurement of your foot from the tips of your toes to the back of your heel, in a few ways.  Using a Brannock Device was the way that we did this for almost 90 years.  In the late-2010s, it became more common to use computerized measuring systems.  Both the Brannock Device and the computerized systems can be accurate, though some computerized systems do have the advantage of being able to “see” your foot in all three of its dimensions and to give you more information on sizing for length, width, and volume.

For running shoes, your shoe size should actually be at least a half size longer than your foot size.  So, if you measure a 9, you should look at shoes that are at least a 9.5.  The reason for this is that you want to give your foot (and especially your toes) room to flex and move well in your shoes.  Shoes that are too tight restrict the movement of your shoe, which impairs your ability to run well.  Additionally, over the course of a run, your foot will swell a bit, and it’s important to allow for extra space for this natural process to happen.  When you try on a pair of shoes, you should have at least half a thumbnail’s length of space between the end of your longest toe (which may or may not be your big toe) and the edge of the shoe.

When determining your foot length and shoe length, it’s incredibly important not to be vain about what number it is.  When I was working at Fleet Feet, it was very common for customers to come in with a preconceived idea of what size they “should” be wearing, and they were often upset (and sometimes borderline offended!) if we recommended that they wear a larger shoe than they were used to.  No one - and I mean no one - but you actually knows what size of shoe you wear, and quite frankly, no one cares.  Think about it: How many times in your life have you looked at someone else’s shoes and thought something negative about them because of how long their shoes were?

Foot Width

Foot width is the measurement of your foot from the inner edge of your forefoot to the outer edge of your forefoot, and this measurement should be taken across the widest part of your forefoot.  A Brannock Device is also designed to assess foot width in addition to foot length, and the newer computerized systems can measure foot width as well.

While people were most sensitive about their foot length and shoe length, the customers I worked with at Fleet Feet were often also sensitive if I suggested that they wear a wider shoe than they were used to.  Understanding your foot’s width and your appropriate shoe width is really important because neglecting to do so can cause some of the same mobility issues that having the incorrect length can.  You want your foot to have an appropriate amount of surface area to properly splay out on to help you propel efficiently and forcefully through your running gait cycle.  

Additionally, shoes that are too tight are a source of a lot of feet issues and ailments.  If you look at our shoes, we have shoes that are designed to meet an external physical aesthetic that we have; the majority of shoes are not designed to look like actual human feet.  Shoes that are too tight - especially across the forefoot - compress the metatarsals (the long bones in the foot), which can lead to a bunch of different issues, including plantar fasciitis, Morton’s neuroma, and bunions. 

A bunion is a bony bump that forms at the base of the big toe when the bones in the foot, most notably in the first metatarsal and the big toe - shift out of place.  A lot of people who have bunions think that bunions are primarily genetic because their parent or their grandparents had them.  However, what I think is more true is that people, along with their parents and grandparents, have been wearing ill-fitting footwear for a majority of their lives that aligns with a culturally desired aesthetic that does not resemble the shape of human feet for generations.  Combined with true genetic factors (such as foot bone structure and arch height), wearing shoes that are too tight can create a perfect storm for bunions to occur.

Foot Volume

Foot volume is the measurement of your foot from the ground to the highest or tallest part of your foot.  This measurement is also sometimes referred to as your instep.  It’s important to note that this is not the same thing as your arch measurement, which is the measurement from the ground to the top of the curved part (arch) of the medial (inside) of your foot. 

After fitting thousands of people during my years at Fleet Feet, I can say with certainty that most people don’t even consider the volume of their feet, let alone the volume of the shoes that they are wearing.  At best, they consider the length.  If we’re lucky, they might consider the length and width of their feet and shoes.  However, these are only two dimensions, and your foot is three-dimensional.  This is what makes volume so incredibly important; it represents the third dimension of the shoe…which goes on your three-dimensional foot.  You need to account for all three of your foot’s measurements if you are going to find the shoe that fits, feels, and works best for you.

Finding a shoe with the proper amount of volume is important because too much pressure across the top of the foot can cause tingling and numbness throughout the entire foot due to too much pressure imposed on the nerves and blood vessels running across the top of the foot.  A shoe that has too much volume relative to your foot will cause you to slip and slide while the shoe is on, which is annoying and uncomfortable, to say the least.

Foot Shape

The final piece of the fit puzzle is your foot shape.  As the name indicates, foot shape refers to the actual shape of your foot.  A lot of people have a “V” shaped foot, where their heel is narrower than their forefoot and their midfoot “vees” out to meet their forefoot.  Another common foot shape is a “straight”-shaped foot, where the difference between the width of the heel and the width of the forefoot is not as significant as it is for people who have “V”-shaped feet.  People with straight-shaped feet have midfeet that are more or less straight as they go out from the heel to meet their forefoot.

The easiest way to determine a given shoe’s shape is to flip it upside down and to look at its outsole.  If the shoe “vees” toward the midfoot, that shoe will work best on a foot that is “V”-shaped.  If the shoe is more straight through the midfoot, it will work best on a foot that is straight-shaped.

Finding a Running Shoe with the Right Length, Width, Volume, & Shape

Left to their own devices, when their shoes are uncomfortable or their feet are in pain, people will try different lengths of shoes and maybe different widths in their quest to be more comfortable.  But when athletes tell me that their running shoes are uncomfortable, it’s almost always due to their shoes having a combination of the wrong shape and the incorrect volume.  It’s important to make sure that all four pieces of this puzzle - length, width, volume, and shape - are accounted for when determining whether a shoe truly fits your foot well.

If a shoe fits a given runner’s foot well, that leads it to it performing well for that athlete.  A lot of time has been spent analyzing technology features of shoes, the weight of shoes, and more to determine which shoes perform the best.  In my humble opinion, proper fit is the single most important thing that determines whether or not a shoe will increase an athlete’s performance.  Once you have a good fit, you can seek out other good-fitting shoes.

Running Shoe Inserts

Once you’ve found a running shoe that fits your foot shape and size well, you may still benefit from further personalization in the form of a running shoe insert.  A running shoe insert is also referred to as running shoe insoles or orthotics and refers to an extra form of support and cushioning usually made from a combination of foam, plastic, and/or carbon fiber that can be added to your running shoes.  (It should be noted that orthotics really actually specifically refer to inserts made by a medical provider, such as a podiatrist, whereas running shoe inserts or insoles can be purchased without a prescription at a retail store, such as a run specialty store.)  

One of the main features of running shoe inserts is that they stabilize the arch of the foot.  Very specifically, they stabilize the navicular bone in the foot, which is like the “keystone” in the foot’s arch.  If this one bone - the navicular bone - is stabilized, the entire arch of the foot remains stable, just like a stone keystone holds a stone arch up and stops it from collapsing.

Not everyone needs a running shoe insert, but many people do benefit from using them.  As we’ve discussed, your feet are three-dimensional.  However, the part of the shoe that your foot interacts with (the surface or top of the midsole) is two-dimensional.  Adding a running shoe insert into a running shoe makes the surface of the shoe three-dimensional and allows your foot to have a three-dimensional surface to interact with.

Many people mistakenly think that their running shoes come with “arch support”.  The truth is that running shoes do not have built-in arch support; they are flat across the top of the midsole.  Running shoes do come with something called a sock liner, which is a very thin piece of cheap foam that lays on top of the midsole on the inside of a running shoe.  A sock liner’s only purpose is to protect you from being chafed by the seams and stitching that join the midsole to the shoe’s upper.  In short, a sock liner is there for your comfort, and it does not provide any kind of support.  When using running shoe inserts, you remove the sock liner and put the running shoe inserts in the shoe instead.

A common misconception about running shoe inserts is that they are only suitable or useful for people who have “flat feet” or who “over pronate.”  The term flat feet refers to people whose foot arch collapses while they are in a standing position, thereby giving the appearance that the bottom of their foot is completely flat.  While running shoe inserts absolutely can be a benefit to people who have flat feet or who excessively pronate, the three-dimensional nature of running shoe inserts makes them suitable even for people who have arches that remain stable and retain their shape in a standing or weight-bearing position.

This is because the three-dimensional running shoe insert provides a tactile cue for the foot.  When the foot feels the insole, it is able to interact with it, move with it and around it, and therefore move through the gait cycle with more economy.  Without a running shoe insole, someone who has high, stable arches would otherwise have a “gap” of “empty space” between the bottom of the medial (inside) of their foot and the shoe.  This can cause the foot to carry more tension, which limits the mobility of the toes while walking or running.  A running shoe insole effectively enables the foot to relax, which means that it can move more efficiently when walking or running.

Just as there are a wide variety of different sizes and shapes when it comes to feet, there are a wide variety of different shapes and sizes when it comes to the arches of the feet.  As a result, running shoe inserts come in many different shapes and sizes.  When looking for a running shoe insole, it’s important to find one that fits into the shape of your foot well.  It’s helpful to imagine that the insert is like a puzzle piece coming to meet your foot; the insert and your foot should mesh together seamlessly.  

Do You Need More Than One Pair of Running Shoes?

After you find a good pair of running shoes that fits your feet well, it’s actually worth finding another pair that fits just as well.  And when I say “another pair”, I don’t mean another pair of the exact same make (brand) and model of shoe, or even two different shoes that are different versions of the same model.  Finding at least a different model of shoe (or even a different brand and model of shoe altogether) that works well for you can be a significant benefit.

There is data (both real and anecdotal) that demonstrates that switching between different pairs of shoes in training is useful.  Research has shown that switching between different models of shoes can reduce injury risk by at least 39%.  In order for this to work as I’m describing, it’s best if you switch shoes every other workout or a couple of times per week.  For instance, some athletes use one pair of shoes for short runs and speedwork, and then a different pair of shoes for endurance, recovery, and/or long runs.

This reduction in injury risk happens because the foot is being engaged slightly differently in a different model of shoe, so it keeps the body guessing and strengthens the foot better than wearing the same model all of the time.

The Bottom Line

There are a lot of elements that go into determining what the right shoe is for a given runner.  The process to find the right running shoes may take a bit of time, but it’s worth the effort.  If you are feeling overwhelmed by this process, don’t hesitate to visit a run specialty store like Fleet Feet and work with someone who is an expert in the running shoe fitting process as well as running shoe technology. 

Once you find a pair of running shoes that fits and works well for you, that is a great starting point for future shoes.  Running shoes are like cars, and they update their models every year.  This means that next year’s version of the shoe you purchase today may be slightly different from what it is today.  It may work for you, or it may not feel quite as good.  Buying multiple pairs of a shoe you love to keep in stock is always an option, but understanding the fundamentals of what makes a given shoe work for you in the first place will enable you to apply those principles moving forward when you are considering other running shoes when and if running shoe models change.  If you are armed with knowledge and a bit of patience, you’ll always be able to find the right running shoe for you.

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Sources:

Kasmer, Mark E., et al. “Foot-Strike Pattern and Performance in a Marathon.” International Journal of Sports Physiology and Performance, vol. 8, no. 3, May 2013, pp. 286–292, https://doi.org/10.1123/ijspp.8.3.286.

Malisoux, L., et al. “Can Parallel Use of Different Running Shoes Decrease Running-Related Injury Risk?” Scandinavian Journal of Medicine & Science in Sports, vol. 25, no. 1, 28 Nov. 2013, pp. 110–115, https://doi.org/10.1111/sms.12154.