It's all about the shoes...

Painful feet? Sore muscles? Bruised toes? This might be a long shot, but if you have these symptoms, maybe you’re not wearing the right shoes… Sounds pretty crazy right? Here are 5 tips to pick your shoes, but remember there’s no single running shoe that is perfect for everyone, these tips will help you find the shoe that is perfect for you!

#1 Choose a running specific shoe:

This sounds obvious but running shoes aren’t like any other trainers. They usually have specific soles, and other specialized technologies that differentiate them from any other sneakers. When you’re running, your feet hit the ground exactly the same way at every step. To make sure they don’t get injured from this repetitive movement, the running shoes are designed to offer you a specific support to aid in shock absorption.

#2 Get the right fit

Probably the most important factor of this whole list. When picking a running shoe, you should make sure it fits right. If it doesn’t, it could make your future sprints painful, and might also lead to potential injury.

#3 Choose the right type of running shoe:

Each shoe is designed with a specific purpose. Depending on what kind of running you want to do, you should choose your shoe accordingly.

If you want to run every day, pick the most versatile option, meaning a very durable shoe.

If you mainly do fast workouts, or races, you might have to pick a lightweight running shoe. Finally, if you’re more into running outside, on dirt for instance, you should go for a trail running shoe.

#4 Know what you’re paying for:

Usually, when it comes to running shoes, a higher price tag correlates with more technology and comfort features. However, that does not necessarily mean that you have to buy the most expensive shoes in order to enjoy a run. On the opposite, picking a very cheap pair of runners might indicate that the shoes won’t be good enough, and may not hold up to the demands that running places on them.

When picking a pair of running shoes, you should usually go for a pair between €85 and €150.

#5 Know the lingo

Of course, if you decide to go to a specialized shop, don’t be intimidated by the terminology used by the salespeople. Here is your guide:

Stack height: it is the term used to refer to the amount of material between your foot and the ground. Stack heights can range from barefoot, or minimally cushioned, to maximal, or highly cushioned. Most running shoes fall somewhere in the middle of the stack-height spectrum. People who prefer running in shoes with minimal cushioning, or a low stack height, enjoy feeling the ground rather than the cushioning. They also appreciate what they describe as a more natural running experience. People who prefer running in shoes with maximal cushioning, or a high stack height, enjoy a plush running experience with a great deal of impact protection.

Heel-toe drop: Heel-toe drop describes the difference between the amount of material under the heel and the amount of material under the forefoot of a running shoe.

Most running shoes have more material under the heel to accommodate a stride where the heel is the first part of the foot to hit the ground. This helps absorb the impact of landing. Running shoes with a lower heel-toe drop have a more uniform thickness of material under the entire foot. This promotes a stride where the middle or front of the foot hits the ground first.

Pronation Control: running shoes can be classified as either neutral or stability shoes. Neutral running shoes make up about 80% of running shoes. These models offer the largest selection and are best for most runners. Stability running shoes contain technology that is designed to correct overpronation. Overpronation occurs when the ankle rolls excessively inward with each step, which can increase your chance of injury.

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