Running Shoe Buying Guide: How to Choose Running Shoes

What is Your Pronation?

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Okay, first: what is pronation? Pronation is the way your foot rolls
inward naturally when it hits the ground. Most people land on their
heel when running, while some land more on the midfoot or
forefoot. When you consider your pronation, the right shoes will
provide the specific support you need.

Types of Pronation:

Neutral/Basic Pronation  

This is when the middle or slightly outward part of your heel strikes the ground first and your foot
rolls slightly inward (typically those with medium arches). For this type of pronation, the best type
of running shoe is a neutral cushioning shoe that offers light structure for neutral runners. 

Mild Over- Pronation

This is when the outside of your heel strikes the ground first and your foot rolls inward, slightly
absorbing the shock (typically those with low to medium arches). The best type of running shoe for
this pronation level is a stability shoe, which can help control side- to- side motion.

Severe Over- Pronation

This is when your heel strikes the ground first and rolls inward excessively (typically those with low
arches or flat feet). In this case, the ankle doesn’t have the ability to stabilize the body properly. The
best type of running shoe for this pronation level is a motion- control shoe, which provides
structured support.

Under Pronation (Supination)

This is when your foot strikes the ground with the outside of the heel first and then stays on the
outside throughout the entire strike. In this case, you’ll want more flexibility, which is why a neutral
cushioning shoe is the best option.

What is Your Gait?

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Your unique way of moving your body forward is called your gait, and understanding it can help you avoid future injuries or even determine the cause of an old one. Once you learn more about your running style and foot strike, you’ll be better able to identify what type of running shoe you need.

How to Analyze Your Gait:

During a gait analysis, a physical therapist or exercise physiologist will assess aspects of your
running gait through direct observation or video. They’ll review everything from your running history
to your body mechanics and foot placement. You can then use this personalized information to
improve your running technique and lower your risk of injury.

Where Do You Run?

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Running is not just about how you do it, but where you do it.

The environment you run in also plays a role in determining the type of
running shoes you should buy. Your shoes and your body respond
differently to where you are. For example, running on a treadmill is
different than running on an outdoor trail. Some shoes provide additional
protection against the environment itself (like trail- running shoes), while
others provide support that can counter a flatter surface

Running Shoes for Trail Runners

If you are running outdoors on a trail, you’ll want trail- running shoes
designed for off- road routes. These often have lugs on the bottom of the
shoe to provide better traction on dirt and rocks.

Shop All Trail-Running Shoes

Running Shoes for Road Runners

If you’re a more traditional, everyday runner, you’ll want a light, flexible
running shoe with a smoother sole. This type of shoe is best for people
who run on pavement, tracks, or treadmills, as it cushions your feet
during repetitive strides.

Shop All Road Running Shoes

Types of Running Shoes

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Running is not just about how you do it, but where you do it.

Once you have determined your running pronation and gait, you can
choose the right pair of women’s running shoes or men’s running shoes
for you based on the level of support and control you need.

Motion- Control Running Shoes

These are best for runners who exhibit overpronation and have lower arches. The bottom of this type of shoe has a wide, straight shape. Motion-control shoes provide maximum support and offers the most control with a stiffer heel.

Stability Running Shoes

These are best for runners with a normal arch and slight pronation. Stability running shoes have a semi-curved shape on the bottom and often include guide rails to help control side-to-side motion.

Neutral- Cushioning Running Shoes

These are best for runners with a high arch or those who supinate (tend to roll their feet outward). Neutral cushioning shoes have the most curved shape are designed to absorb the impact that your foot does not absorb naturally.

How Long Should Running Shoes Last?

Wondering if it’s time for a new pair? A solid pair of running shoes should last for about 400 to 500 miles, which is around 3–4 months for regular runners. At this point, the cushioning will stop absorbing shock as well, which can impact your joints. Signs that you should replace your trusty running shoes include compressed or worn soles, heel damage, or new blisters.

Tips for Getting the Perfect Fit:

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1. Start with measuring your feet. This shoe size chart guide can help.
2. Try on shoes when you are most likely to actually run: feet can swell and shrink depending on time of day. Not sure when that is? trying on at the end of the day is your best bet, as feet tend to swell their largest by evening.
3. Look for how the shoes fits in key spots: the toebox, ankle collar, saddle/insole.