Shopping for new running shoes can be both exciting and a little overwhelming. With so many styles, features, and brands available, it’s easy to feel unsure about what’s best for you. The right pair of running shoes can enhance comfort, improve performance, and help prevent injuries—whether you’re a beginner, training for a race, or just looking for a solid everyday running shoe. Here’s what to consider when making your choice.
Finding the Right Fit
A proper fit is essential to avoid discomfort, blisters, and potential injuries. Your running shoes should fit securely around the heel, while leaving about a thumb’s width of space between your longest toe and the front of the shoe. They should feel snug but not restrictive—your foot shouldn’t slide around, but you also don’t want any pinching or tightness.
When trying on shoes, wear the socks you plan to run in. It’s best to try them on later in the day when your feet are slightly swollen, mimicking how they’ll feel during a run. Walk or jog around the store to test for comfort and fit.
Consider Where You Run
The terrain you run on plays a big role in choosing the right shoe. Are you running mostly on pavement, trails, or a mix of both?
Road Running Shoes: Designed for pavement and packed surfaces, these shoes provide cushioning and shock absorption for smooth, efficient strides. The tread is designed to be harder-wearing to handle the impact of pavement.
Trail Running Shoes: If you frequently run on trails, look for shoes with a more aggressive tread, added traction, and a durable outsole to handle uneven terrain. The tread tends to be a bit softer and can wear down quicker if used on pavement.
Hybrid Shoes: If you run on both roads and trails, consider a versatile shoe that balances cushioning and durability for mixed conditions.
Know Your Foot Type
Your foot shape and arch type influence how you move and what kind of support you need. Most runners fall into one of these categories:
Neutral: A medium arch with even weight distribution. Neutral shoes with balanced cushioning work best.
Overpronation: If you have low arches or flat feet, your feet roll inward as you run. Stability shoes with added support help control excessive motion.
Supination: If you have high arches, your feet tend to roll outward. Cushioned shoes with extra shock absorption can help distribute impact more effectively.
Want a simple home solution to check your foot type? Try the “wet test” by stepping on a piece of paper with damp feet to see your footprint shape. You can also visit a physiotherapist or a specialty running store for a foot and gait analysis.
Cushioning & Support Levels
The amount of cushioning you need depends on your personal comfort, running style, and injury concerns. Running shoes come in varying levels of cushioning:
Minimal Cushioning: Lightweight shoes that provide a more natural feel and ground contact. Ideal for experienced runners who prefer a more responsive shoe .
Moderate Cushioning: A balanced mix of support and softness, suitable for most runners.
Maximum Cushioning: Soft, plush shoes designed for high-mileage runners or those needing extra joint protection.
Top Running Shoe Brands & Models
If you're wondering which shoes to consider, here’s a breakdown based on support levels:
Lightweight & Minimal Support
For runners who prefer a barefoot-like experience:
Altra (Zero-drop design, wide toe box): Escalante, Lone Peak
Saucony (Lightweight, minimal cushioning): Kinvara, Type A
Merrell (Minimalist trail shoes): Trail Glove, Vapor Glove
New Balance (Natural movement focus): Minimus 10v1
Moderate Support & Cushioning
Ideal for most runners looking for a balance of comfort and performance:
Brooks (Smooth ride, soft cushioning): Ghost, Glycerin
Asics (Responsive yet cushioned feel): Gel-Nimbus, Gel-Cumulus
Nike (Versatile support): Pegasus, React Infinity Run
Hoka (Moderate cushioning for longer runs): Clifton, Arahi
Saucony (Balanced comfort and responsiveness): Ride, Freedom
Maximum Cushioning & Extra Support
Great for long-distance runners or those needing injury protection:
Hoka (Maximalist shoes for soft landings): Bondi, Stinson ATR
Brooks (Highly cushioned for extra protection): Glycerin, Addiction Walker
Asics (Stability and cushioning combined): Gel-Kayano, Gel-Foundation
Saucony (Soft cushioning for long runs): Triumph, Omni
New Balance (High-mileage protection): 1080v11, Fresh Foam 880v11
Consider Your Running Style
Everyone has a unique way of running, and different shoes cater to different movement patterns. Whether you land on your forefoot, midfoot, or heel, choosing a shoe that accommodates your gait can improve comfort and efficiency. If you’re unsure of your running style, a gait or running analysis can provide insight into how your feet strike the ground and what type of shoe will work best for you.
If you're interested in a gait or running assessment, many running shops and most physiotherapy clinics offer this service. The level of detail provided can vary based on their training and equipment. However, it can be a very useful tool, especially if you're prone to repetitive stress and strain injuries or if you have an intense training plan this season.
Final Thoughts
Choosing the right running shoes is about finding a balance between comfort, support, and durability. Everyone’s feet and running needs are different, so it’s essential to understand your unique requirements before making a purchase. Take the time to test different shoes, get the right fit, and consider your specific running conditions. When in doubt visit your local running store or make an appointment with a physiotherapist for a gait or running assessment. Your feet will thank you on your next run!
To book at Port Alberni Physiotherapy & Wellness, click here or call us at 250-723-5112.