How to Find & Choose The Right Running Shoes

Running Shoes - How To find your perfect Running Shoes

The right running shoes are essential if you want to have a great running experience and keep your body free from injuries. So which running shoes should you choose?

Get answers to the most common questions about choosing running shoes before buying one or more new pairs of running shoes. It can often be a good investment to buy several pairs, depending on where and how you run.

Ask Your Local Running Experts

If you know exactly which running shoes are right for you, you can buy them online. Otherwise, you should seek out a specialty store for runners. Here, the staff is trained to find the right shoes, and they have the opportunity to test you in different shoes and guide you to the right purchase.

There are running shoes that suit running style, for different surfaces, and different purposes such as competition.
Here’s a quick guide that takes you around the various things you should keep in mind when buying running shoes.

Change Your Running Shoes Before It’s Too Late

The shock absorber of the running shoe is often pressed flat over time and thus loses its function. The rule of thumb says that a shoe holds approx. 1,000 km. However, you can not always count on it. If, for example, you are a heavy runner who mostly runs on asphalt roads, the shoe should probably be replaced after 700-800 km. While spending money on quality shoes and your physical health, changing shoes to late can have a bad impact on your body, joints and well being – so make sure you not only pick the right shoes, but also buy new ones before they have the opposite effect of helping you.

How to Choose Your Running Shoes with Herns Agyemang-Duah, Professional Runner

Courtesy of @Herns Agyemang-Duah

So, Where to Start?

A good place to start when you need to find new running shoes is to know your running style. The next step is to find out what kind of running shoes the shoes are to be used for; Is it for marathon training, are you a beginner, should you use them for intervals or trail running?

Time of Surface Contact

Courtesy of Nike

When talking about running style, look at how your running steps unfold, from the moment you put your heel in the ground, until your toe releases the asphalt again.

During that period, you are only in contact with the surface for a few tenths of a second, so things happen really fast. And when you land with something that looks like 3-4 times your body weight, there is a lot of power at stake. For that reason, it is important to look at how that settlement takes place when the choice of new running shoes is to be made.

It is just as important to choose a shoe that fits your body weight. Typically, heavy and harder shoes are for heavy runners, and soft, lightweight shoes are for lighter runners. It can be compared to the tire pressure being increased when the car is either fully loaded with goods and people, or simply has the driver behind the wheel without goods.

Your Running Style

Today, the running style is mostly defined by the way you pronounce. The running style is typically divided into: Overpronation, Neutral Pronation and Underpronation (Supination).

The pronation itself is completely natural and very important. This is because it is one of the body’s own ways to shock. In short, you land on the outside of the heel, to fall in on the foot towards the arch. It collapses and dampens your shock and speed. What happens from there typically defines the running style. You can check your running style on a treadmill with your running coach or in most specialty stores that sell running shoes.


If you tend to overpronate, your feet fall too much inward into the pronation movement. The foot most often lands on the outside and falls inward. Quite naturally. Now it continues its movement inwards, so that the angle between your foot, your ankle and your lower leg becomes very large. The foot collapses inward, the lower leg rotates inward all the way up through the knees and the rest of the leg.

Not all runners tend to overpronate, however, there are more women than men due to women’s anatomy.

Overpronation is not dangerous, but with the wrong structure of the running training and with a choice of unstable running shoes, it can be a dangerous combination in relation to injuries, especially if you train a lot and have long runs. Overpronating runners will tend to attract the classic running injuries such as shin splints and Achilles tendon inflammation as well as pain around the knee.

What you need to look for is whether the running shoe is fitted with a pronation wedge or other braking device on the inside of the midsole, whether it has a fixed heel cap and a secure hold in the upper. The shoes must still be flexible in the heel.

Neutral Runners

If you run neutrally on your feet, you will pronate inward until your heel is straight and the foot straightens itself, and then the settlement continues beyond your big toe. In this way, the large pressure and the force released during the landing are distributed.

A neutral running shoe will typically have a uniform hardness in the midsole so you are not pressured from one side or the other. It will be good with a tight-fitting shoe with a fixed heel cap that holds on to the foot during the entire run.

Underpronation (Supination)

Supination is also part of the entire movement of the foot in each running step. You land on the outside in a supine position. If you are prone to oversupination, the foot will be left turned out and on the outside of your foot after landing.

If you have a stiff foot with a high arch and ankle, you will often have an oversupination. As a supination runner, you will not pronate, or at least just a little, and this naturally gives you poorer cushioning. Therefore, for this type of runner, it is very important to have a stable neutral shoe with really good shock absorption. This is especially true in the front of the foot so your foot does not come further out. In this situation, do not choose overpronation shoes.

Running shoes for the supine runner should be foot-shaped with a curved and wide forefoot.

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Ruby Taylor

Ruby is a professional fitness coach and a motivational person, who worked for some of the U.K's best Gyms, and helped many women to reach their fitness and health goals throughout her career. Ruby is committed to sharing all her knowledge to help you get the fitness results you dream of.

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