How to choose the right running shoes for your feet and budget
Written by Jocelyn Mandryk.
"Pain is inevitable. Suffering is optional” - Haruki Murakami, from his book, “What I talk about when I talk about running”.
Oh sorry, are you not here for the poetic anecdotes? Maybe you actually came here to find useful information on shopping for running shoes? Keep reading. In time, you’ll see how the literary quotes are relevant.
I’m going to dive right in and answer a series of the most common questions I receive about how to shop for the right running shoes. But you’re probably wondering why you should trust what I have to say in the first place? That’s fair. The Interwebs are full of #fakenews. Let me explain.
Here’s the disclaimer: I am NOT a doctor, a physiotherapist, a podiatrist, an ultramarathoner, and I don’t work for a multi-gazillion dollar running shoe company, like Nike or Adidas. If you must know, I’m the wife of the guy that owns this little fitness empire called Ebylife - I’m “Ebywife” if you will. (Regrettably, I own that saucy pun so don’t wince). More importantly, I’m an ordinary mortal who has been running almost every day for 30 years; 99% of them injury-free. It would be safe to say that I self-identify as a runner. My pronouns are “that runner” and “she who runs.” Trust me yet?
Needless to say, I still enjoy running - on trails, on hot summer nights, along windy coastlines, in urban parks, and even on plain old pavement. Running is my jam; my medicine, my escape, and my sanity. It’s my healthiest coping mechanism on crap days when I feel low. On good days, it gives me a true sense of mental flow and harmony within my own body. When people tell me that I should “take it easy,” I go for a run. My reasons for running have nothing to do with a sneaker fetish or a love of spandex, but I continue to run, largely in part because I’ve learned how to choose the right footwear.
P.S - If you’re aiming for that ‘pain but not suffering’ mantra quoted above, I might also encourage you to learn how to choose the right sports bra. The fate of your tits depends on it.
FAQ:
Is it okay to buy running shoes online?
Let me re-phrase that: In-store shopping is on sabbatical so how do I find the right pair of running shoes online?
First, find your exact shoe size. To do this from home, stand on a piece of paper and trace around your foot, then measure the tracing from back to front right down to the millimeter. This online conversion table also compares sizing between running shoe brands for men & women. It’ll further help you to become uber accurate when it comes to size.
If you’re in doubt, go up half a size. When you run consistently, you’re feet swell (great image), which can put pressure on toenails or tendons on the top of your foot.
When it comes to the checkout, look for an exchange or return policy of 30-60 days. Most direct-to-consumer brands have fantastic customer service and if you’re shopping in an online warehouse or larger retail platform, just read the fine print. Sometimes it takes a little patience to find the right shoe the first time around. Don’t be afraid to send em’ back if they aren’t right.
How do I buy running shoes for flat feet?
Figure out what kind of feet you have, then shop accordingly. No, “ugly” is technically not a type. I have them. I’ve looked. The marketing doesn’t work.
A DIY way to find out your foot type:
Get your feet wet and step onto a piece of cardboard. One of the 400 amazon boxes you’ve been hoarding should do. Once you’ve placed all your weight down, step off the cardboard and look at the print. If there is more than a tiny thread of your arch showing, you’re basically flat-footed. You should opt for a running shoe that offers maximum stability. If there’s nothing but a trace between the pad of your foot and heel, you have normal arches and can opt for a neutral shoe.
If you want to get a more comprehensive ‘gait analysis’ before opening your wallet, there are many online tools that can help you. These guys are on it. Otherwise, when retail locations re-open ask for an in-store foot or stride analysis and find out.
I’m a beginner, what running shoes should I buy?
If you’re new to the sport or have taken a break from running for any reason at all, you can basically start with the same assumptions.
Even a basic running shoe is better than using your old CrossFit trainers from two years ago. Try not to overthink it. It’s easy to get overwhelmed by running fads, too much choice, and a multi-billion-dollar shoe industry that wants you to empty your pockets rather than just... go for a run.
Once you’ve determined your foot size and gait, here’s what you should consider:
Comfort: When you walk or jog around the house, do they feel comfortable? These are not figure skates from the 1980s. If they’re not comfortable now, they won’t get more comfortable as you start running.
Stability & Roll: When you move, do you feel unbalanced or unsteady? Different midsoles fit different foot shapes. A running shoe that fits you should feel stable, not wobbly. You should also feel a fluid roll from heel-to-toe. If the shoe feels clucky, it’s not for you.
Fit: Take your thumb and place it at the end of your longest toe. There should be more or less a thumbs-width of space between it and the end of the shoe. Your heel shouldn’t slip or lift in the shoe either. If it does, they are likely the wrong fit. Return them.
Feeling lazy?
My Top running shoe picks for men and women.
I won’t beat around the bush! I have tried them all and every time I come back to the same brand, On-running. Here are my top picks for road and trail running.
For women
For the road - Cloudswift and Cloudflyer (for wide fit)
For the trails - Cloudultra and Cloudventure
For men
For the road - Cloudswift and Cloudflash
For the trails - Cloudultra and Cloudventure Peak
Can I buy new running shoes for cheap?
In short, you can get a good pair of running shoes for under 80 Euros that meet all the above standards if you’re willing to do a bit of research. And trust me, it’s time well spent. Here’s what to do and what not to do in order to find a bargain:
Don’t buy knock-offs on the street or from online vendors like Alibaba or made-in-china.com. They might look like the brand you’re shopping for, but you’re just doing a disservice to your feet and creating waste. Skip it.
Search for last year’s colorways. Just add a 2020 or 2021 to the end of your make and model and grab the exact pair you’re looking for in millennial pink rather than yellow. I’m as picky as they come when it comes to fashion, but if it means paying 120 Euros rather than 180 Euros for shoes that only last me 4 months, I’m in. Call me basic.
Look at online lists of the best deals for runners. Runner’s World puts out an annual article on the year’s Most affordable running shoes, which is a reputable source for the sport. Do a little digging, you’ll find what you need.
Pro-tip: If you have really small or really big feet, you might be surprised to know that you’ll find more options in previous years’ models. Moving stock in off-sizes is tricky. If you were born a hobbit, you’re in luck.
What shoes should I buy for the treadmill?
First off, I’m terribly sorry you’ve found yourself on that hamster wheel. If possible, try and break up your treadmill runs with running outdoors. The fresh air and Vitamin D alone will make it worth your while. I digress.
A treadmill is slightly different from running in the great outdoors. The terrain outside varies and if I may state the obvious, a treadmill means running on a surface that moves underneath you. Trippy, I know. Treadmills also offer more cushioning than both trails or pavement if properly calibrated.
There is no reason you can’t use the same runners outdoors as you can indoors BUT the most important thing to consider is the WAY you run. Treadmill running is much more repetitive and follows a strict pattern so make sure you choose a shoe that is created for your type of foot:
Low arched feet
Normal arched feet
High arched feet
Pro-tip: If you are suffering from shin splints as a runner, face forward on the treadmill and run backward very slowly at a pace you can control. It helps to counteract the motion that created this condition in the first place.
Will my running shoes stretch?
In short, no, they don’t stretch. But they may begin to deform around your foot. This is a good indication that the size was never quite a fit in the first place.
Your entire foot should be supported by the shoe’s midsole. In other words, none of your foot should spill over the edges. A good way to find out is by removing the insole and looking at the wear marks of your feet and toes. If there is too much wear at the perimeters, your shoes are likely too small. Replace them.
Taking the time to find out what kind of feet you have and getting accurate with size measurements is key to finding the right shoe.
How long will running shoes last?
Running shoes are designed to last between 500 - 800kms; about four to six months for someone who runs 30 km per week.
However, here is where I might advocate for the ‘unquantified self’ and say put down your fit bit and listen to your body. The industrial running-shoe complex wants us to buy as many pairs as possible. If you’re still feeling springy after 6 months and your shoes aren’t showing too much wear and tear, give yourself another 100km before re-assessing. Similarly, if you’ve recently increased your distance or start noticing chronic pains in your IT bands, knee joints, or lower back, this is a pretty clear indication that it’s time to start shopping.
Pro-tip: Buy your shoes 2 pairs at a time if you’re an avid runner. You won’t have to suffer through that inevitable lag time where you “should” get a new pair but haven’t bothered yet.
“Friends don’t let friends lift in running shoes”
Why are running shoes bad for lifting?
Let me re-phrase this question into a statement: Don’t wear your running shoes for strength training.
Though there are plenty of muscle bros that will give you long-winded answers on this one, here’s the concise answer:
When you’re lifting heavy weights, a rigid sole is the most optimal way to support your feet, back, and core so that the heels can drive into the floor during exercises like squats and deadlifts.
Running shoes have a sole that can often be characterized as pillowy with high arch supports. They are shaped on a curve so that you can easily roll from heal-to-toe. This facilitates forward momentum and minimizes impact on joints.
In short, shoes specific to running are not ideal for weight-lifters or power-lifters. “Friends don’t let friends lift in running shoes” (you can see the t-shirt). If you don’t want to fall into a mirror with a barbell propped up on your shoulders, keep your running shoes separate from your gym shoes.
Summary
So there you have it. Whether you’re an aspiring runner, plan to return to running, or need to hit the refresh button on your running shoe options, these parameters should help you choose the best pair for your feet. As a woman who’s been running with the wolves for several decades, you can take my word for it.
