Running Shoes Buyer Guide
In just two short years, the athletic footwear industry will reach its projected net worth of $141.7 billion and for good reason. Everyone needs a quality pair (or two!) of running shoes.
Choosing running shoes in itself is an art. Today, we’re offering up a comprehensive running shoes guide to help you translate your goals on paper into a healthy new reality.
We’ll cover:
- How running shoes should fit
- Running surface considerations
- Common mistakes when buying running shoes
Let’s get moving!
How Running Shoes Should Fit: A Running Shoes Guide
Whether you’re new to running shoes or need a new pair, there are a few things to know about finding the right fit.
When buying running shoes, it’s tempting to let your fashion dictate your choices, but function ranks supreme in this case. Here are a few basic terms and tips to consider before deciding which running shoes may suit you best.
1. Pronation
Did you know that when running, feet roll inward to cushion the impact? This is called pronation. Accounting for body type and structure are huge informants when choosing running shoes. Of course, everyone’s pronation tendencies vary.
Determining your level of pronation depends on how your foot hits the ground. You can easily discover this for yourself by taking off your shoes and socks, wetting your foot, and stepping on a paper towel to see where your bend is.
Generally, there are three subtypes of pronation.
Basic or Neutral Pronation
Basic or neutral pronation means less propensity for injuries. Here, the knees and joints receive proper cushioning.
If you’ve ever wondered how people can run marathons without structural complaints, it’s all about the pronation (and likely some heavy training).
For those with basic or neutral pronation, you can easily search “neutral running shoes” when buying running shoes to ensure the right fit.
Overpronation
Those who experience injuries from running are likely overpronators. Overpronation is an excess of pronation, or inner rotation. If this is you, you’ll likely see wear and tear by the big toe and by the balls of the feet.
To balance out this tendency, seek running shoes with extra stability and motion control.
Supination
Unlike pronation, supination is the inverse: an external or outer bend. This is less common, but if this is you, the wear and tear will show up on the outer edges of your shoe as well as the outer heels of the feet.
Knowing your pronation tendency is critical for optimal ease and comfort.
2. Shoe Drops
It’s easy to think running shoes should all have equal amounts of cushioning, but this is simply not so! There are a few different types of shoe drops to consider before buying running shoes.
Traditional Drop
Traditionally, shoe drops are 10mm and up. This is the most cushioned option and helps the heels land with low impact.
The higher the drop, the less your tendons and ligaments will have to work on your behalf. Remember, there are 26 bones in the feet—all of which are worth protecting.
Zero-Drop
When choosing running shoes, you might come across the term, zero-drop shoes. While it’s tempting to think this means there’s no cushion, it simply means there are equal parts cushion in the heels and toes. This helps the midfoot strike better and impacts the stride.
Whether you’re a novice or pro runner, these specifications can impact running time, comfort, support, and overall mentality around your athletics.
Heel-Toe Drop
Beyond the shoe’s drop, consider where the cushion hits. Forefoot cushioning can reduce impact while also maximizing the foot’s push-off.
Generally, you can find shoes with maximum, moderate, minimal, and de minimis amounts of cushion. Your final decision will depend on your personal preferences, gait, and type of running surface (more on this soon!).
3. Shoe Parts
While you don’t have to be a running shoe whiz to pick yours out, it helps to know which shoe parts to keep an eye on.
Ankle Collar
The ankle collar is the cushioned area that hugs the back of the ankle. If you experience ankle slippage, know there are ways to remedy this and it doesn’t necessarily mean the shoe doesn’t fit.
Adjusting how you tie your laces can directly impact the ankle collar tightness. To learn more about this, simply check out Zappos’ quick demo on preventing ankle slippage here!
Heel Counter
Heel counters are plastic or cardboard layers of the rearfoot that offer stability and support. While heel counters are typically more rigid, they should still allow for comfortable ankle mobility.
Saddle
The saddle of the shoe reinforces the area between the arch of the foot and the ankle. Stitched across the instep, this part of the shoe intuitively mimics the shape of a saddle.
Toebox
The toebox helps frame the foot to keep your toes cozy (but not cramped). The fabric protecting the toes prevents stubbing while offering optimal space for flexing the foot.
Midsole
Under the balls of the feet live flex grooves for flexibility and comfort. Depending on the shoe type, midsoles will impact the toe spring and overall heel-to-toe rocking motion.
Now that you’ve mastered running shoe anatomy, it’s time to consider your ideal running surfaces.
Running Surface Considerations
Ready to hit the trail? Or is it time to hit the gym, instead? Having the right running shoes can make or break your workout. Here’s what to know.
1. Road Shoes
It’s no surprise that running on concrete is hard on the body. Still, road shoes can help you with this by cushioning your feet appropriately.
2. Trail Shoes
Gravel, dirt, and hiking trailsTrails —gravel, dirt, hiking—are notoriously softer than concrete. However, due to rockier terrain, trail shoes account for stronger grips on the outsoles and weather-resistant options to help you stay outside longer and stronger.
3. Gym Shoes
Of course, running on a flat or slanted treadmill creates different wear and tear than being outside. For that reason, your shoe care will look a bit different—and so will your shoes!
The right indoor shoes can support you with just enough bend to break your personal records.
Other considerations for running surfaces?
Ask yourself:
- Is the road flat (level) or full of hills (unlevel)?
- What’s the terrain like on this trail?
- What’s the weather and how might this impact my workout?
- What kind of workout do I need today and what shoes will best help me perform?
It never hurts to have a couple of different pairs of running shoes—perhaps one for indoors, one for outdoors—just in case. Once you’re ready to wear them in, you should be able to successfully go 500 miles, no sweat (well, maybe some sweat).
Common Mistakes When Buying Running Shoes
Spending wisely means doing your research and knowing what common mistakes to avoid.
1. Identifying Your Size
The biggest myth in buying running shoes is assuming your shoe size. What’s true for your leather boots isn’t necessarily the same for your running shoes.
The rule of thumb (literally) is to leave a thumb’s length between your toe and the top of the shoe. This may feel unfamiliar at first, but you’ll be thankful when you head out to pound the pavement!
2. Prioritizing Fashion
Depending on the shoe type, some are more fashion-forward and others are innately more function-based. In this case, function takes the cake! Comfort is priority here, so the most important thing is how they feel.
3. Forgetting About Customer Service
Whether you shop in person or online, be sure to take advantage of customer service. Ask questions, inquire about applicable discounts, and remember that support is available to you if you need it.
Ready to Give It Your All?
Your turn! It’s time for you to put this new knowledge to the test. Though buying running shoes doesn’t require you to be a running shoe expert, now you know what to look for.
Next up? Shopping! Be sure to check out Zappos and refer back to this running shoes guide any time. Now that’s what we call putting pep in your step!
