There are so many brands and models of running shoes that selecting a pair that fits and functions well can feel as arduous as completing a marathon. And there seems to be no shortcut, no way to sidestep the trial-and-error process.
Even though some retailers offered virtual fittings for customers during the COVID-19 pandemic and their staffers "got really good at being very descriptive," how different shoes fit will "vary person to person," said Liz Pagonis, chief marketing officer at Philadelphia Runner. "What you experience in a shoe could be quite different from what I experience."
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To maximize comfort and performance, running shoes should match one's foot type, pronation and gait. Someone with high arches who runs with their feet tending inward is going to need a different shoe than someone with a more neutral gait and flatter arches. That is why when runners come into one of Philadelphia Runner's stores, a staffer analyzes how they move, either on the treadmill or on the floor, Pagonis said. The staffer then usually brings out three shoes to test.
"We encourage people to move how they're going to use them," Pagonis said.
Again, this may involve doing a test run on the treadmill or cruising around the floor.
"If you're not in a comfortable shoe, you're not going to want to put them on to do whatever activity it is you're about to take on," Pagnois said.
Here are some tips for finding the right pair:
Know the type of shoe you need
Generally speaking, there are four types of running shoes: everyday running shoes, lightweight running shoes, racing shoes and trail running shoes. The names, themselves, are pretty descriptive.
Everyday running shoes should feel comfortable pretty much anytime and tend to be used for logging daily miles.
Serious and competitive long-distance runners often use lightweight running shoes, generally under 8 ounces each, for racing.
Racing shoes, or flats, sometimes have spikes. These lightweight shoes are meant for sprinting and for races no longer than 5 kilometers.
Trail running shoes are designed to use on unpaved surfaces, such as loose gravel, dirt and hiking trails. They tend to be of stiffer construction, with grips on the sole and more protection against debris for off-road running.
Shopping online? Keep these tips in mind
It's most effective to choose a running shoe in person, because it provides an opportunity to test different pairs. But Pagonis offered these general tips for people who choose to purchase them online.
• As a rule of thumb, runners should have about a half of a full thumb's width of space in front of the longest toe to the end of the shoe – "so a little bit of wiggle room, we like to say," Pagonis said.
• Running shoes should not feel too tight on the sides. At the same time, the heel should feel secure.
• Running shoes should not feel inhibiting, but should feel comfortable when moving freely.
Shoes that fit poorly can cause injuries
Running shoes that are too tight can restrict the blood flow in the feet. This can lead to a feeling of pins and needles or even numbness, Pagonis said.
Another danger of running shoes that may be too snug is chafing, Pagonis said. This can lead to blisters or "gnarly toenails."
Additionally, shoes that are not suited to a particular runner can lead to overuse injuries, such as shin splints, due to overcompensating.
To help prevent injury and maximize performance, runners should replace their shoes at least once a year, depending on the miles they log, Pagonis said.
She also recommended having two pairs of running shoes – even two different brands or versions – to alternate between.
The cushioning in running shoes generally takes about 24 hours to recover, so it's beneficial not to wear the same pair every day. Also, wearing different versions of a shoe or even different brands can help prevent overuse injuries, Pagonis said. So can wearing different pairs of the same model.
Where to test running shoes
People who want to try out different pairs of running shoes can visit Philadelphia Runner, South Jersey Running Company in Haddonfield and Bryn Mawr Running Company in Montgomery County.
Wirecutter also offers a guide for choosing running shoes to fit one's particular needs.