Athletic and Running Shoes
Is there something different I should look out for when fitting athletic shoes?
Everyone's feet are unique, but generally we recommend that you purchase your athletic shoes a half size larger than your normal shoe size. Be sure to try your new shoes on with the same kind of socks you plan to wear with them. Thicker socks may require you to size up.
Fits vary by brand, but here are some general suggestions to help you find the best fit for your feet:
- The toe area should allow a thumb's width of space between the end of your longest toe and the front of the shoe. If one of your feet is larger than the other, fit to the larger foot.
- The width of the shoe should feel as though it supports the foot. Your foot should never feel compressed or squeezed, nor should it feel as though your foot moves around excessively in the shoe.
- The heel should not slip when you walk or run, and should fit comfortably.
What is the right type of running shoe for me?
Running puts a great deal of stress on your feet and joints, so it is very important to make sure you are comfortable in your shoes, and that they provide the support and cushioning you need. The kind of running you do, the shape of your foot, your body type, and the way your foot strikes the ground are all important factors to consider when purchasing running shoes.
Depending on the sport that you are shopping for, you'll want to consider these basic features:
- Foot strike or pronation
- Stability (arch shape)
- Cushioning
- Your body frame size
What is pronation?
Running shoes are categorized by the type of foot strike, or pronation, you have. Pronation is the inward rolling motion the foot makes after it hits the ground, and is a natural shock-absorbing mechanism.
Over-pronation
This occurs when the foot hits the ground and rolls too far inward. This excessive motion is associated with many overuse injuries to the ankle and foot. You can tell if you are an over-pronator if your shoes wear out primarily on the inside of the heel and forefoot of the shoe.
We recommend: Avoid cushioned shoes, as these will not provide enough stability. Go for motion-control shoes or shoes labeled as high-stability. These will have straight outsoles and firm midsoles and will help control the amount of pronation.
Supinator or under-pronator
This is the least common type of foot strike. It is when the foot doesn't roll inward enough and leaves the ground from the middle or outside of the toes. You are likely a supinator if you have high arches and your shoes wear down mostly on the outside edge of the soles.
We recommend: Cushioning shoes without motion-control that will allow for the greatest range of foot motion. People with high arches may also prefer the freedom of movement these types of shoes allow.
Neutral
The foot rolls inward slightly to cushion the step, but not excessively. The foot hits the ground on the outside heel and rises back up from the inside toes, leaving the shoes evenly worn on the bottoms.
We recommend: Neutral shoes have a balance of structure and cushioning. They provide some control and have semi-curved outsoles.
What is stability?
In an athletic shoe, stability is how much the shoe controls the foot's pronation, or inward roll. How much your foot naturally pronates as you run will determine the amount of stability you should have in your shoes. The arch shape of your foot is a major indicator of how you pronate.
Low arch or flat foot
If you have a low arch, you are probably an over-pronator and should wear motion-control shoes to prevent injuries. Your footprint will look like the whole outline of the foot:
High arch When the arch is high, the foot is typically supinated or under-pronated and is not an effective shock absorber. Shoes that are cushioned to absorb shock and offer great range of motion are best for this arch type.
Footprints of high arches are characterised by a very narrow band (or no band at all) between the forefoot and the heel:
Normal arch
A normally arched foot strikes the ground on the outside of the heel and rolls inward slightly. If you have a normal arch, you do not over-pronate or supinate and do not need a motion-control shoe.
Normal arched feet leave footprints like this:
What is cushioning?
In an athletic shoe, cushioning is the level of shock absorption and padding that is provided. The midsole cushioning disperses the weight during impact and offers protection from the pressure on knee and ankle joints.
Midsoles are made of a variety of materials:
- EVA (Ethyl Vinyl Acetate): offers low-weight cushioning with low stability.
- Compression-molded EVA: more durable and stable than EVA.
- PU (Polyurethane): more dense and durable than EVA and Compression-molded EVA; the density adds weight but increases stability.
- TPR (Thermoplastic Rubber): petroleum-based, lightweight, and durable with more flexibility.
- Proprietary Cushioning Technologies: e.g., Adidas A3 or Brooks MoGo; these lightweight cushioning materials are usually in the forefoot and heel of the shoe.
Does my body size affect what shoes I should have?
The size of your body frame is a factor in deciding how much cushioning you need. A larger frame generally requires firmer cushioning and greater stability.
There are four basic types of running shoes that correspond to your individual foot type:
1. Motion-Control Shoes
These offer maximum stability and support the inner side of the foot. These will help lessen excessive pronation as you run, which helps prevent overuse injuries. Motion-control shoes work best for:
- Over-pronators
- Runners with lower arches or flat feet
- Runners with a larger body frame seeking stability
- Runners using orthotic inserts
2. Structure/Cushioning Shoes
These feature cushioned midsoles and moderate stability features, allowing for natural flexibility in the foot. Structure/cushioning shoes work best for:
- Runners who are mild to moderate pronators
- Runners with normal or medium arches
- Runners needing added support without sacrificing cushioning
These may also be called Stability Shoes.
3. Neutral-Cushioning Shoes
These provide maximum cushioning in the midsole but provide minimal stability, allowing the foot to flex naturally as you go through your stride. Neutral-cushioning shoes work best for:
- Runners with little or no foot concerns
- Runners with medium to high arches
- Runners training for long distances
4. Trail Shoes
These offer better traction and stability for off-road running where the rough terrain can cause erratic foot-strike patterns. Cushioning is less, as off-road surfaces are generally softer. Trail shoes are durable, and some offer waterproof uppers and additional toe protection for unpredictable trails. Trail shoes work best for:
How often should I replace my running shoes?
To get the maximum benefit from your running shoes, you should replace them every 400 miles. If you are running every day, some people also feel alternating between two pairs of shoes allows the shoes to "rest" and perform better.
Are there additional factors to consider when buying running shoes?
Running puts a great deal of stress on your feet and joints, so it is very important to make sure you are comfortable in your shoes, and that they provide the support and cushioning you need. The kind of running you do, the shape of your foot, your body type, and the way your foot strikes the ground are all important factors to consider when purchasing running shoes.
Training or fitness shoes
Cross-trainers, also commonly called fitness shoes, are an economic way for you to get an all-purpose shoe for the casual athlete or someone who participates in a variety of athletic activities. They are a good choice for a durable shoe for multiple sports, but are heavier than a running shoe and not made to support a regular running program. If you are a runner or are participating in any sport regularly, we recommend buying a shoe specifically built for it--you will get better support and features specific to your needs.
Features specific to cross-trainers:
- All leather uppers provide ankle support while leather and mesh uppers provide breathability.
- Low-profile midsoles absorb shock and provide moderate cushioning at the heel and forefoot.
- Cushioning is durable and dense to adapt to a range of activities.
- Multipurpose outsoles are wider at the base for stability and provide support for lateral movements.
