How to Choose the Right Running Shoes for Runners

According to STEEL's coaching team, which has trained thousands of students, more than 30% of injuries occur due to choosing the wrong running shoes. Whether you're a "newbie" or a seasoned runner, a pair of shoes that fits your body and running goals will greatly enhance your journey on the track.

So, how do you choose the right shoes? Should you focus heavily on price and brand when buying running shoes? Everything will be thoroughly explained by STEEL in the article below. Let’s get started!

Why Should You Choose Running Shoes That Suit You?

Vietnamese runners often tend to walk into Adidas stores and pick the "most expensive" shoes as a serious investment in their running journey.

At STEEL, we believe this is just a waste of money. The most expensive pair isn't necessarily the most suitable for your training purposes and the specific characteristics of your feet.

Running shoes are designed to provide comfort, support, and protection for your feet during runs. Depending on the shape, size of your feet, or the running surface, running shoes can offer various benefits, such as:

• Cushioning: Running shoes feature materials like foam or gel to absorb the impact of each stride. This helps reduce stress on your joints, particularly your knees and ankles, and prevents injuries such as stress fractures and tendonitis.
• Arch and Heel Support: Designed to support the arches and heels of your feet, running shoes help maintain proper alignment of your feet and ankles, reducing the risk of pronation (inward rolling) or supination (outward rolling), which can lead to injuries.

• Foot Protection: Running shoes shield your feet from the elements and terrain with features like waterproof materials, breathable fabrics, and durable outsoles to protect against moisture, debris, and uneven surfaces.
• Enhanced Performance: Running shoe designs can improve your performance by providing stability, traction, and responsiveness. Features such as well-cushioned midsoles, supportive uppers, and sturdy outsoles can increase running efficiency, enabling you to run faster and longer. However, the more performance-oriented the design, the less comfort it offers. Racing shoes are typically minimalist, with little to no cushioning, to encourage forefoot striking for increased speed.
• Injury Prevention: Wearing the right running shoes can help prevent common running injuries like shin splints, plantar fasciitis, and runner's knee. Proper support and cushioning reduce the impact on your body and lower the risk of overuse injuries.
• Comfort: Lightweight, breathable, and flexible, running shoes allow your feet to move naturally and comfortably while providing the necessary support and protection.

Expert Tips for Choosing the Right Running Shoes

Select Shoes Based on Training Purpose

Running shoes may look like regular sneakers, but they incorporate technological features to enhance your running performance. During long runs, your feet make contact with the ground thousands, even tens of thousands, of times. Specialized running shoes are designed with soles that absorb shocks throughout this process.

For beginners, choosing the perfect running shoes can be challenging. STEEL recommends selecting shoes based on your training goals, such as:

• Daily Runs/Long Runs: Choose shoes with thick soles and high cushioning to absorb impact, protecting your feet and joints from injuries during training. Versatility and flexibility are also essential to allow for easy transitions between endurance runs and sprints.
• Speed Training (Tempo Runs): For high-speed or tempo training, opt for lightweight shoes to enhance mobility. However, experts advise against using speed training shoes more than twice a week, with each session lasting no longer than 90 minutes to avoid injury risks from overuse.
• Racing: The market offers various racing shoe models tailored for specific competitions, such as track events (often with spikes), short-distance races (5K, 10K), and long-distance races (half-marathons, marathons). Occasionally, these racing shoes can be used for high-speed training sessions (tempo runs). However, note that their lifespan is often shorter than regular running shoes.

Choose Shoes That Match Your Foot Arch

According to RunnersWorld magazine, up to 75% of runners select the wrong shoe size, often opting for tight-fitting shoes that strain their feet. So, what does a properly fitted shoe feel like?

Different foot arch types influence how your body moves, and the right shoes enhance comfort and performance. Below are specific guidelines:

• Flat Feet: Flat feet lack an arch, causing inward rolling (overpronation) during running. Runners with flat feet should choose shoes with thick cushioning and strong inner ankle support to balance and control foot movements.
• Neutral Arch: Runners with a neutral arch distribute body weight evenly across the middle of the foot while running. Opt for shoes with moderate cushioning and support to ensure stability and balance.
• High Arch: A high arch shifts pressure to the outer ankle and forefoot, which can cause outward rolling (supination). For high-arched feet, look for shoes with cushioned soles and additional support in the ankle area to minimize impact and shock.

Select Shoes Based on Running Surfaces

The type of running surface significantly influences your shoe choice. Here are some recommendations for different terrains:

• Flat Roads or Smooth Surfaces: Choose lightweight, stable running shoes with flexible soles and good cushioning. These features reduce shock impact and optimize your stride.
• Trails or Rough Terrain: Select trail-running shoes with rugged outsoles for extra grip and protection against sharp objects. These shoes should have enhanced stability and robust construction for challenging conditions.
• Treadmills or Indoor Running: Opt for lightweight, flexible shoes with soft soles for comfort during indoor exercises. Ensure proper ventilation to keep your feet dry and cool.

Choose the Right Size for Running Shoes

Selecting the correct shoe size is crucial and necessary. A properly fitted pair of shoes not only provides comfort but also helps prevent injuries during training. Follow these steps to choose the right size:

Step 1: Measure Your Foot Size

• Prepare a piece of paper or cardboard, a ruler, and a pen.
• Place the paper on a flat and sturdy surface.
• Wear your running socks and place one foot on the paper.
• Keep your foot steady and perpendicular to the paper, then trace an outline around your foot.

Step 2: Measure the Foot Dimensions

• Tensure the pen remains vertical while tracing.
• After tracing, measure the length and the widest part of the outline.
• Repeat for both feet to get the most accurate results.

Step 3: Compare with Size Charts

Use your measurements to compare against shoe size charts. Note that each brand may have its own size chart, so check the brand’s specific chart before purchasing.

Step 4: Try the Shoes On

• This step ensures the shoes fit comfortably.
• Feel for comfort from toe to heel. Ensure there is some space at the toes and a snug fit at the heel.
• Test by locking the heel firmly in place and lifting it slightly. Proper running shoes will keep the heel secure, preventing slippage during high-speed runs.

Tip: Choose a size 0.5 larger than your regular shoes. This ensures your feet have enough space to expand during runs without feeling tight. Avoid shoes that are too big, a 0.5-size increase should suffice.

If possible, consult a professional or someone experienced to assess your body's alignment, stride pattern, and how your feet naturally contact the ground while running. Based on this analysis, the expert can recommend the most suitable type of shoes for your foot shape, the terrain you run on, and your running posture.

Every brand and shoe model fits differently, even with the same size. Therefore, pay close attention to the shoe length, ensuring there’s enough space between your longest toe and the tip of the shoe to comfortably press your thumb.

Choose Reputable Brands

Brand reputation matters, but it should only be considered after ensuring the shoes provide comfort, a good fit, and the features that suit your needs. Different brands have varying levels of fit for different foot shapes.

Even with the same size, some brands may feel wider, while others might feel tighter. Therefore, trying on shoes before buying is essential. Small differences in fit can significantly affect comfort during use.

Bonus Tip: Professional Running Socks

Consider investing in professional running socks, which are specially designed with arch support and extra cushioning at the heel and toe. While cotton socks may feel comfortable, they’re not suitable for running. Cotton retains moisture, and when combined with heat and friction during running, it can cause hot spots, blisters, or chafing.

Always ensure that your socks are higher than the heel collar of your shoes. Otherwise, the socks may slide down during your run, causing friction and heat at the back of your heel.

Common Mistakes When Buying Running Shoes

Buying Shoes for Appearance

While style and color are appealing, prioritize features and functionality when selecting running shoes. Research designs and features first, then consider aesthetics.

Buying Tight Shoes

Tight shoes often cause blisters and blackened toenails. Women, in particular, tend to choose tight shoes due to concerns about their size. Ensure there is at least 1 cm of space at the toes for comfort.

Buying Shoes in the Morning

Feet swell throughout the day, reaching their maximum size after 4 p.m. Buying shoes in the evening ensures the best fit.

Advice from the STEEL Coaching Team

"Choosing running shoes is like choosing your friends."

A pair of shoes that truly fits your body and needs deserves to accompany you on your runs. The right shoes not only protect you from injuries but also help you improve every day.

If you’re still unsure about your shoe size, shoe type, or are completely new to the process of selecting the right shoes, don’t hesitate to ask STEEL for assistance.

We wish all runners success in finding their perfect shoes and conquering the challenging yet exciting roads ahead!