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You step into a shoe store - there are hundreds of shoes to choose from. I hear it all the time from my patients, "how do I know which running shoes are right for me?"
While sometimes overwhelming due to so many options, picking out the best shoe for you is mostly simple.
Rules to follow for running shoes:
Should be immediately comfortable - no breaking in necessary.
Should feel balanced and connected with the ground - not that its going to make you fall.
Should be appropriate for what you want to do with them - a trail shoe is great for trail running. While a road running shoe won’t be as good on the trails.
Should look cool to you (don't worry about the haters).
There are a handful of reasons I tell a patient to get something specific in a shoe...
Limited ankle dorsiflexion range of motion: I generally suggest a shoe with a higher heel to toe drop, this will help make up for the lack of motion in the ankle.
Limited big toe extension: I will usually suggest a shoe with a bigger toe spring to help out with the limited range.
Bunion or pain in the front of the foot: I suggest an anatomical toe box - not a taper found on most conventional running shoes (also not just a WIDE shoe - I’m looking for a foot shaped shoe!).
There are too many options, how do I pick?
Try out a local running shoe store - most have a shoe fit finder which can boil down some options.
Most of the staff at these stores are also runners and have had some training on picking out good shoes for you. If you give them specifics like “I want a zero drop shoe” or “I need a big toe spring because my toe is stiff” they will be able to pull some pairs for you to try.
When do I need to replace my shoes?
You can track milage on shoes - most make it between 300 and 500 miles.
You can also go by the wear on the bottom of the shoe. If there was once tread, and now there is not…time for a new pair!
Well…what do you do?
I personally run in Altra shoes - they have an anatomical toe box and most of their models are zero drop. I usually get them down at Marathon Sports in Fairfield.
About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1
Caitlyn is a board certified orthopedic physical therapist and a pelvic health expert. As an avid exerciser herself, she likes to know the "why" behind what she's doing. Beyond her PT degree and accolades, she is a Pregnancy and Postpartum Exercise Specialist, a CrossFit coach, a pole vault coach, and a running coach.
Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.
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