Home How to Select the Right Running Shoe

How to Select the Right Running Shoe

Tuesday, 11th March 2025

Finding the perfect running shoe can often feel like a challenge—there’s an overwhelming number of options to choose from, and it’s hard to know where to start. Whether you’re an experienced runner or new to the sport, picking the right pair of shoes can make a huge difference in comfort, performance, and injury prevention. Read on to help guide choosing your next running shoe.

Key Features Every Good Running Shoe Should Have

There are a few essential features to look for in a running shoe. These components are key to ensuring your shoes provide the right support and comfort.

1. A Sturdy Midsole:

The midsole is the part of the shoe that sits between the upper and the sole. For optimal support, the midsole should be firm, offering resistance to twisting and bending. This will help stabilize your arch and midfoot, reducing the risk of injury. A solid midsole also ensures your foot stays properly aligned while you run.

2. A Strong Heel Counter:

The heel counter is the area at the back of the shoe that cradles your heel. Look for a shoe with a firm heel counter, as it helps maintain a stable position for your heel during movement. You can test the firmness by pressing down with your thumb—if the heel area easily compresses, it might not offer enough support.

3. Adjustable Closures:

Whether your shoe uses laces or Velcro, adjustable fastenings are crucial for getting the right fit. Customizing the tightness ensures the shoe fits securely, preventing any unwanted movement of the foot inside the shoe, which could lead to blisters or discomfort.

4. Sufficient Toe Room:

A well-fitting shoe should provide about a thumb’s width of space between the end of the shoe and your longest toe. This extra space allows your foot to naturally expand during your run, improving comfort. Additionally, the shoe should be wide enough to comfortably accommodate your forefoot.

5. Proper Depth:

The shoe should offer adequate depth to ensure your foot sits securely without slipping around. Shoes that are too shallow may cause instability or heel slippage, which could lead to discomfort or injury. Make sure the shoe provides ample room for your foot to sit comfortably while being held in place.

Neutral vs. Stability Shoes: Which One Do You Need?

One of the most important decisions when choosing a running shoe is whether to go for a neutral or stability shoe. Here’s how to determine which style is right for you:

Neutral Shoes:

These shoes are best for runners with a neutral foot type—typically characterized by high arches. If your foot has a natural, stable motion and doesn’t overpronate (roll inward), neutral shoes are likely the best fit for you.

Stability Shoes:

Stability shoes are designed to provide extra support for those who experience overpronation, meaning their feet tend to roll inward excessively when running. If you have flat feet or find that your feet roll in too much during each stride, stability shoes will help provide the support you need to prevent discomfort or injury.

There’s a wide range of foot types and running mechanics, so it’s important to get personalized advice from a podiatrist. A professional assessment will help you choose the right shoe based on your unique needs.

When Should You Replace Your Running Shoes?

Running shoes lose their cushioning and support over time, so it’s essential to replace them regularly to maintain optimal performance and prevent injury. A general guideline is to replace your shoes after about 600 kilometres (approximately 375 miles) or roughly one year of use.

Here’s how to tell if it’s time for a new pair:

Worn Tread:

As you run, the tread on the bottom of the shoe will wear down, reducing traction and grip.

Compressed Foam:

The cushioning material in the sole will flatten with use, making it less effective at absorbing shock and supporting your foot.

Decreased Comfort:

If you notice discomfort, pain, or instability while running, it could be a sign that the shoe’s structural integrity has deteriorated.

If you’re unsure about when to replace your shoes, consider seeing your podiatrist. They can evaluate the wear and tear and help determine if it’s time for a new pair.

Will Your Orthotics Fit in Running Shoes?

Many runners use orthotics to correct foot issues or improve comfort. Fortunately, most running shoes have removable insoles, making it easy to swap in your custom orthotics.

In most cases, you won’t need to go up a shoe size to accommodate your orthotics. However, if the shoe is already tight, adding orthotics might cause the fit to feel too snug. If you’re uncertain about how well your orthotics will fit, it’s a good idea to consult with your podiatrist before purchasing new shoes.

If you’re unsure about which running shoes are best for your feet or if you’re experiencing discomfort during your runs, it’s always a good idea to seek professional advice. Our expert podiatry coaches at Peak Sports and Spine Center are here to help! Whether you need a personalised shoe assessment, help with orthotics, or guidance on improving your running, our team is ready to assist. Book an appointment with one of our experienced podiatrists today, and get back on track to achieving your running goals with the right footwear support.

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