We decided to answer a question that many amateur and even some experienced runners often have: How do I choose the best running shoe for me that will offer the best protection against injuries?

There is some evidence that how much your foot pronates (rolls in when you bear weight) is a factor in causing running injuries. However, other camps disagree, and state that the body's natural shock absorption should be in place to prevent running injuries, alluding to barefoot or minimalistic shoes. It is a confusing world out there. Ergo, here are 4 things you should look out for when choosing a running shoe. 

1. Make sure it’s a running shoe

Cross trainers and other types of shoes are meant for all round stability, meaning that they will support your side-to-side movements as much as your front-to-back movements. You want a shoe that is going to support your ability to run. Start by visiting a running-specific store, as their staff will be knowledgable in the field, and more able to cater to your sport and level more efficiently.

2. Know the Type of Foot You Have

The 3 types include: The high, normal and flat arched foot. 

If you are:

High arched or a supinator: You may benefit from a neutral or cushioned shoe. You pronate (have an arch that roll inward when you bear weight) mildly, have a rigid arch, and do not need any other special features to your sho

Normal arched: You should try a stability shoe. You do not pronate excessively, but would benefit from mild stability as a protective measure. 

Flat arched or excessive pronator: You may benefit from a motion control shoe. This type of shoe supports the arch that flattens significantly while walking/running. 

3. Choose a good shoe 

This one is more for people who are dusting off the running shoes after the winter, or their current running shoes already have a lot of mileage and they are wondering if it is time for a new pair. However, these tests can also be done on new shoes in-store!

These 3 tests can be helpful in determining if your shoes are ready to go for that run, or need to be tossed.

1. The Dishrag Test

Grabbing onto the front and back of one shoe, twist it in opposite directions, like you would wring out a dishrag. The shoe should deform very little.

2. The Compression Test

Grabbing onto the front and back of one shoe, bend it in half, aiming to have the toe box touch the back. If the running shoe is in good condition, it will compress very little.

3. The Drop Test

This test is for checking for stability. Lift one shoe about 30cm from the ground with the sole parallel to the floor. Then drop the shoe in this exact position, completely level. The shoe should land completely straight without falling over. A lot of shoes will fail the drop test,  but do not get rid of them unless they fail tests 1 and 2 as well. 

4. Make Sure It is Comfortable

A recent review published by Dr. Benno Nigg of the University of Calgary, a leading running injury researcher, goes through decades of research, to determine which factors are important in predicting injury risk in runners. One study from 2001 revealed, it was not the type of shoe used for a specific foot, but whether or not that shoe was “comfortable”, that decreased injury risk in military recruits. The recruits who selected shoes based on “comfort” were the less likely to report injuries after 4 months than recruits given “standard shoes.” Dr. Nigg recommends trying on at least 4 or 5 pairs of shoes and jogging in the store while wearing.

It is almost as though our bodies are hardwired to tell us which type of shoe is best, naturally, without knowledge of anything we discussed in section 2! In actuality, another study in the review revealed that soldiers that were forced into shoes which were meant to correct their level of pronation actually had just as many or more injuries as soldiers given shoes at random. Therefore, forcing our feet into scientifically accurate shoes may not always be helpful!

In a Nutshell

Although it is a bit of an ongoing puzzle, we reiterate that an athletic store specializing in running shoes is your best bet when it comes to selecting your shoe. Determining which type of arch you have and what state your current shoes are in, can be helpful in giving you a head start in the process. However, we believe “comfort” is without question is the most important factor when lacing up! Try on multiple pairs on in the store, run around, and let your body be the judge.