Choosing the right running shoes can be a tricky business. There are, however, a few helpful tips to keep in mind so that you get the shoes that will suit you best and improve your performance.
Remember, when trying on running shoes, to try on with the socks you enjoy running in
1. Happy heels
Your heels should fit comfortably into the shoe without feeling tight. If you are not sure try this test: you should have a snug fit around your heel, but if you cannot slide your foot out of the shoe when it is laced but not tied you need a bigger size.
2. Upper utopia
The upper should fit around your foot securely without any points of pressure. If you feel like your foot is being constricted you may need a bigger size or a different shape. If there are only a few points of pressure try lacing the shoe up differently. If nothing changes that is not the shoe for you.
3. Supple sides
Your foot should be able to move around the front of the shoe. To know if the shoe is too narrow for your foot check if you can feel the base of your pinky toe falling on the edge of the instep of the shoe. If you feel this, you need a wider pair of shoes.
4. Roomy is right
Because feet swell and lengthen during a run, you not only need space for the sides of your feet but for your toes too. To check this, make sure that you can wiggle your toes freely when you stand with laced and tied shoes. You should also have a thumb’s width of free space from the edge of your longest toe to the front of the shoe.
You have finally found a pair of running shoes that fit all of these criteria – time to take the final step!
5. Have a sparkle in your stride
Checking how the shoe flexes and how the shoe fits your arch is the last step. Hold the heel of the shoe and press the front of the shoe to the ground. The shoe should flex in the same place as your foot does naturally. This way the shoe will move with, and support, your foot as you run.
For this to happen properly and comfortably, the arch of the shoe should also match the arch of your foot. Go for a quick jog to test the arch support. If you feel your arch cramping, you can do with a little less support.