So, you’ve decided to start running but aren’t sure where to begin with finding the RIGHT pair of running shoes. The options are endless, and the process can seem daunting. We’re here to provide some guidance on choosing the best shoes for your running needs. While online shopping is convenient, when buying your FIRST pair of shoes, it’s crucial to try them on in person. If you’re in the Lake Norman area of NC, we recommend visiting Fleet Feet or Charlotte Running Company, where trained professionals can size you, analyze your movement, and find the best fit for your individual anatomy and goals.
Before diving into tips, remember: comfort is key! Research shows there’s no single “perfect” shoe for preventing running-related injuries. While our basic anatomy is similar, what works for one person may not work for another. Shoe choices depend on running surface, distance goals, and experience. Before heading to the store, bring a pair of comfortable running socks and keep these pointers in mind.
General Tips for Finding the Right Shoe:
Bring your preferred running socks to ensure an accurate fit.
Try on shoes later in the day when your feet are more likely to be swollen.
Check for potential “hot spots” inside the shoe from stitching patterns that could cause rubbing and blisters.
Remove the insole to ensure it covers your entire foot.
Size shoes to your longest toe, not just the big toe.
Ensure your heel fits snugly in the heel counter with minimal up-and-down movement.
Check shoe symmetry by placing both shoes on a level surface and observing the heel counters for any slanting or asymmetries.
Evaluate the shoe under load: Hold the back of the shoe and apply pressure downward while rocking it side to side.
Opt for lighter shoes: Shoes heavier than 440 grams per pair can negatively impact running economy.
Comfort is essential: Try on multiple pairs and keep the receipt, as most running stores offer a trial period.
Recommended Tests Before You Buy:
Flick Test: Tap the front of the shoe and observe the movement response. Both shoes should respond similarly.
Break Test: Hold the shoe at the toe and heel, then press them together to see where the shoe flexes. It should bend just behind the ball of the foot.
Twist Test: Check if the shoe twists excessively in the middle. Most trainers should be stiffer.
Need more information, experiencing pain, or want a skilled Physical Therapist to assess your running form? Contact us at Healthy Body PT!
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