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Getting the best possible workout starts with the right pair of running shoes. Choosing proper running shoes can make or break your runs. Moreover, running in the wrong shoes can lead to injuries, blisters, early arthritis and more. Shoes that are designed to reduce the impact on your feet, knees and legs can help prevent injuries and improve performance. Learn how to decode the world of running shoes so you can start your workout routine on the right foot!

Where Do I Start?

In this study, military recruits ran in shoes with six different insoles, which varied in rigidity and support. Those that chose the shoes they felt most comfortable in had fewer injuries than those who were part of a control group. In other words, the shoes that worked best were the ones that felt most comfortable to each recruit based on their running style. With that in mind, you should do the same!

If you mostly walk or jog, running shoes are your best bet. Cross training shoes are better if you want to do other types of fitness workouts like aerobics and kickboxing. If you’re buying cross trainer shoes, you’ll want a pair that feels more snug  like running shoes, because they’re designed for quick starts, stops and side to side movement. Some of the most top rated shoe brands include New Balance, Nike, Saucony and Asics.

Running Shoe Terminology

Knowing the terms used to describe running shoes can help you get to the most comfortable pair fast. Insoles (also known as sock liners) are the removable foam inserts that sit under the foot to help the shoe fit better. Some running shoes also have extra tech in between the insole and midsole in the heel to add more cushioning. Outsoles refer to the sneaker treads, and usually come in two types: carbon rubber or a combo of colored and black carbon rubber. The combo carbon rubber is softer and offers more flexibility, while carbon rubber has more traction and durability. The midsole is typically made of foam and gives the shoe its cushion and support system. The more dual density foam (gray colored material) you see around the arch, the more stable the shoe. No gray means it’s good for high arches, while if the gray color wraps around from the arch to the heel, it’s best for flat arches.

Shopping for Running Shoes

As you run, your feet swell, so you want to test running shoes at the end of the day after you’ve been walking around. Jog around the store slowly to test whether the heel moves around or slips out of the shoe. Also try balancing on one foot. If it’s too narrow, the ball of your foot will press up and jut out against the sides of the soles. Your toes should be able to move around freely and the seams should not rub up against your foot. The more mesh there is in the shoe, the more breathable it will be. A good shoe fit means you can wiggle your toes around without feeling cramped.

Finally, running shoes don’t last forever. Plan to replace your sneakers every 300 to 400 miles you run. Or, if you have the cash, consider purchasing a few pairs of shoes at once so that you can alternate in order to prevent wearing them out too quickly.

Have fun running — and if you do experience any running or workout related injuries, schedule an appointment to see us!