How To: Picking a Pair of Running Shoes
by GRP Runners Katie Kellner and Elena Horton
There are many types of running shoes on the market. How do you know which would be the best for you? There are three major factors that you should consider when looking at a running shoe: the stability it provides, the amount of cushioning it has, and the heel-to-toe drop.
Road Shoes
1. Stability.
The first factor one should consider when looking for a running shoe is what type of stability, if any, would be the best for them. Stability shoes use stability posts, or dense pieces of foam, to provide support to the foot when rolling inwards or outwards. Most manufacturers color stability posts grey to distinguish them from the rest of the foam that cushions bottom of the shoe. To determine what type of stability would be the best, one should have their gait analyzed while running or walking. Employees who work at specialty running shoe stores should be trained to do this. There are three main types of gaits.
Overpronation: When one overpronates, their foot and ankle roll inward during each stride. A shoe with a stability post on the inner arch will provide the proper support. Some examples are the Brooks Adrenaline, Saucony Guide, and Asics GT-2000.
Neutral: A neutral runner tends to run down the center of their feet, without any inward or outward rotation. A neutral runner should look for neutral shoes, which don’t contain any stability posts. If a neutral runner runs in a stability shoe, it could force their foot unnaturally inward or outward. Some examples are the Brooks Ghost, Saucony Ride, and Asics Cumulus.
Supination: When one supinates, their foot and ankle roll towards the outside. This is the least common type of gait. A shoe with a stability post on the outer heel will provide the proper support. Some examples are the New Balance M1080v8 and Asics Nimbus.
2. Cushioning.
Running shoes contain various amounts of cushioning. In general, the amount of cushioning in a running shoe is inversely related to the weight of a shoe. A highly-cushioned shoe will take some stress off of the joints with each stride. At the same time, it will feel a bit heavier and stiffer. On the other hand, a low-cushioned shoe will feel lighter and more flexible, but it may increase the likelihood of injury from pounding on pavement. Personally, I wear highly cushioned shoes for everyday training runs and lightly cushioned shoes for faster workouts and races.
3. Heel-to-Toe Drop.
The heel-to-toe drop is the height difference between the heel and the toe of the shoe. The most seen heel-to-toe drops are 12mm, 8mm, 4mm, and 0mm. There is a debate in the running world whether it is better to run in higher or lower drop shoes. Adding more cushioning under the heel, in comparison to the toes, takes stress off the calf and Achilles, which can reduce injury. The added cushioning also softens the impact on the joints with each stride. Conversely, low drop shoes more closely mimic barefoot running, which some believe is a more natural and healthy human stride.
Which heel-to-toe is better for you may depend on where you are more likely to get injured. In general, higher drop running shoes take stress off the lower leg and foot, distributing it more to the knees and hips. Lower drop shoes take some stress away from the knees and hips, but add it to the lower leg and foot. Runners who tend to heel-strike often do better in higher drop shoes, while runners who land on the forefoot and toes may do better with lower drop shoes.
Stability, cushioning, and heel-to-toe drop are the three main factors one should consider when looking at running shoes. But what about all the hype surrounding carbon-plated shoes? Carbon-plated shoes contain a carbon fiber plate between the insole and the outsole. The curve of the carbon plate increases the efficiency of one’s stride and creates a springy sensation with each step. While carbon-plated shoes help one to run faster, I recommend saving them for a few workouts and races. Due to their springiness, carbon-plated shoes put a lot of strain on the Achilles and those who run in them consistently are more likely to experience Achilles tendonitis and other foot and ankle injuries. Carbon-plated shoes are also expensive and only last for about 100 miles (typical running shoes last 300-500 miles), so they will wear out quickly if used for every run.
Trail Shoes
Looking specifically for trail shoes? Good news is that the same considerations for road shoes generally apply for trail shoes. However, you may want to modify your decisions depending on your running style and location. Here are a few additional considerations:
1. Cushioning
Love flying downhill? Then consider something with more cushioning - Hoka One One actually got its start trying to make the most comfortable downhill shoe, and much of their success has grown from this focus. On the other side of the spectrum, a low cushioning, minimalist shoe like the Altra Superior 5 is best for those who focus on quick, technical running. In reality, the majority of trail runners land somewhere in the middle of the spectrum.
2. Lug size
No one wants to fall while ripping down a trail, and lugs help your shoes grip to the array of roots, rocks, and dirt you'll come across. However, depending on the kinds of trails you often run, you may consider some different options. If you're primarily on muddy or soft surfaces, a deeper lug pattern, like the Salomon Speedcross or Nike Wildhorse, will help you out. However, if you're covering stones and hard packed dirt, you may actually want shorter lugs, something like the Salomon Ultra Glide, to ease the pressure on your feet over longer distances.
3. Protection
Finally, you'll want to consider what form of protection you are comfortable with. Usually, this is either done with thick foam or a rock plate - a hard plastic part between the outsole and midsole of the shoe -to protect your feet from sharp edges. It typically comes down to personal preference, but foam tends to be better for shock absorption whereas rock plates are more responsive and protective in the long run.
Overall, while it can seem overwhelming to pick the perfect shoe, the reality is that it really just comes down to what feels right for you. Keep these considerations in mind, go to your local running shop, and see how different kinds feel on your feet. That's the ultimate test!