Running Shoes

How to Choose:Running Shoes

Most running shoes feel comfortable when you're standing in a shoe store, but the true test comes several miles into your run. You'll soon realize that the ideal shoe has more to do with your running style and the shape of your foot than it does .

In general, a pair of running shoes should last between 800 TO 1000 km of running (5 or 6 months for regular runners). Take a look at your shoes and check if the mid sole and out-soles are compressed or worn. If they are, it may be time for a new pair.

Running Shoe Types

Road-running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities. Light and flexible, they're made to cushion or stabilize feet during repetitive strides on hard, even surfaces.

Trail-running shoes are designed for off-road routes with rocks, mud, roots or other obstacles. They are enhanced with aggressive tread for solid traction and fortified to offer stability, support and underfoot protection.

Cross-training shoes are designed for gym or Cross-fit workouts or any balance activity where having more contact with the ground is preferred over a thick platform sole. 

Running Shoe Features

Running Shoe Uppers

• Synthetic leather is a supple, durable, abrasion-resistant material derived principally from nylon and polyester. It's lighter, quicker drying and more breathable than real leather. Plus, it requires no (or very little) break-in time.
• Nylon and nylon mesh are durable materials most commonly used to reduce weight and boost breathability.
• TPU (thermoplastic urethane) overlays are positioned over the breathable shoe panels (such as in the arch and the heel). These small, abrasion-resisting additions help enhance stability and durability.
• Waterproof/breathable uppers use a membrane bonded to the interior of the linings. This membrane blocks moisture from entering while allowing feet to breathe. Shoes with these membranes keep feet dry in wet environments with a slight trade-off in breathability.         

  Running Shoe Midsoles

  The midsole is the cushioning and stability layer between the upper and the outsole.

  • EVA (ethylene vinyl acetate) is a type of foam commonly used for running-shoe midsoles. Cushioning shoes often use a single layer of EVA. Some will insert multiple densities of EVA to force a particular flex pattern.
  • Posts are areas of firmer EVA (dual-density, quad-density, multi-density, compression-molded) added to create harder-to-compress sections in the midsole. Often found in stability shoes, posts are used to decelerate pronation or boost durability. Medial posts reinforce the arch side of each midsole, an area highly impacted by overpronation.
  • Plates are made of thin, somewhat flexible material (often nylon or TPU) that stiffens the forefoot of the shoe. Plates, often used in trail runners, protect the bottom of your foot when the shoe impacts rocks and roots.
  • Shanks stiffen the midsole and protect the heel and arch. They boost a shoe's firmness when traveling on rocky terrain. Ultralight backpackers often wear lightweight trail runners with plates for protection and shanks for protection and support.
  • TPU (thermoplastic urethane) is a flexible plastic used in some midsoles as a stabilization device.

  Running Shoe Outsoles

  Most road shoes are made with rugged carbon rubber in the heel. Blown rubber—which provides more cushioning—is often used in the forefoot. Trail runners tend to have all carbon rubber outsoles to better withstand trail wear, while road-racing shoes are frequently all blown rubber to reduce weight.

  Heel-to-Toe Drop

  The drop of a shoe represents the difference between the height of the heel and the height of the toe. This primarily affects how your foot strikes the ground when you land. A low or medium heel-to-toe drop (zero to 8mm) promotes a forefoot or mid-foot strike, while a high-drop shoe (10–12mm) promotes heel striking.

  Note: Heel drop and cushioning are independent of each other. It is possible to find ultra-cushioned shoes that still have a zero or low heel-to-toe drop, for example.

  Heel Counter

  This refers to the rigid structure around the heel. It provides motion control and is sometimes supplemented with a heel wedge, which adds support and cushioning to the heel. It can help those runners who are bothered by Achilles tendonitis.

  Medial Post or Torsion Bar

  These are located on the sides of shoes to help control excessive inward or outward motion. They are designed for the over-pronator or supinator.

  Running Shoe Fit Tips

  Foot size: Shoe lasts (which determine shoe sizes) vary by manufacturer and even from one shoe model to another. You may need a half-size or even a full size smaller or larger than you think. If you're unsure, have your feet measured.

  Try on shoes at the end of the day. Your feet normally swell a bit during the day's activities and will be at their largest then. This helps you avoid buying shoes that are too small.

  Aim for a thumbnail's length of extra space in the toebox. The width should be snug but allow a bit of room for your foot to move without rubbing. Laces should be snug but not tight. Barefoot shoes are an exception: Heel and toes should “fit like a glove” without any extra space in the toes.

  If you wear orthotics, bring them along. They impact the fit of a shoe.

  You don't have to wear a shoe of your gender. Men: Try a women's shoe if you have a narrow foot. Women: Try a men's shoe if you have a larger or wider foot.