Lots of runners may be getting new shoes and getting rid of old ones. But, what’s the deal? Why do you have to get new shoes? Also, have you ever noticed you feel “Off” when running in an old pair of running shoes? Maybe even slight pain/discomfort that goes away once you get a new running shoe?

Well here you go! Here's a guide to choosing the right running shoe for you.

Tip 1: Don’t run in old running shoes. 

I consider old to be 400 miles or more on a pair of running shoes. You may push it a little past that, however, if you start getting an ache or pain it may be a sign to get a new shoe.

Why do old shoes cause aches and pains? The short answer is micro movement.  The foam of the shoe loses its compliance and compresses more and more. Eventually, you’re left with a shoe with foam that compresses excessively and your body is forced to move slightly more every step you take. 

Because of the extra motion, your joints are strained and you may start feeling more sore or even develop pain.

Tip 2: Get a Shoe that is COMFORTABLE! 

When you walk into a shoe store and are faced with selecting from the plethora of running shoes, how do you know which shoes to buy and run in? The short answer is: whichever shoe is most comfortable and allows ample space for your toes to spread out. 

Getting a shoe that is comfortable is HUGE! Doesn’t matter what the shoe looks like on the outside, you want to make sure your foot is comfortable. A wider toe box is typically a must. I highly recommend you find and ask for the running shoes with a wider toe box.

Some people's feet are narrower. If your feet are naturally narrow it still might be beneficial to get the wider shoe. Wider shoes let your feet spread and splay out! Your arches will thank you later.

Tip 3: Look for Low to Zero Drop. 

The “drop” of a shoe is how much the heel is built up. The higher the drop, the more of a “Heel Lift” is in the shoe. Typical drops range from 0-12mm. 

Think of the drop as a mini heel lift. The higher the drop the higher the heel lift. The higher the drop, the more your quads will be loaded instead of the glutes and hamstrings.

Runners have enough problems activating their glutes in the first place! 

If you do run with a shoe that has a higher heel drop it’s not the end of the world, however, I’d recommend getting a shoe with as low of a drop as possible.

The only exception would be if your ankles are stiff a heel lift can temporarily help you achieve more ankle mobility. We’d want to fix the actual cause of your ankle stiffness, however, heel lifts and drops can be used to your advantage if we use them strategically. 

Tip 4: Flat Feet and High Arches

Now here’s a question many of you may be asking yourselves “what if I have a flat foot and over-pronate?” or “what if I have a high arch and I over-supinate?”  Should your shoe selection be based on this? For instance, I’ve been told I over pronate and have a flat foot, should I consider a stability or motion control shoes?

And the answer is…it depends!

If you are new to running, picking a stability shoe that is comfortable is a good idea – however, just because you have a flat foot and a foot that may “appear” to over-pronate does not mean you will need a stability shoe your entire running career. Over-pronation occurs for a multitude of reasons (overstepping, low cadence, weak intrinsic foot muscles, etc.) many of which are correctable outside of wearing a stability or motion control shoe.

The goal should be to start with this stability shoe, and eventually wean off to a barefoot-style shoe with less heel drop and less stability. Why? Because you should be learning how to create this stability yourself by working on your strength, mobility, and running form! 

When we first start running we are probably going to make some mistakes, which may include:

• Overstepping

• having a slow cadence

• tight hip musculature from sitting all day 

It’s okay to make these mistakes! However, it is our job to constantly work towards improving our strength, mobility, and skill in order to be able to run properly, stave off injury and run in any shoe we want. 

Finding the Right Running Shoe Starts With Comfort

So, in closing, when buying a running shoe think about comfort first! 

• We want ample room for the toes to spread out, and our feet to feel good in the shoe. 

• Second, if you are new to running, a stability shoe is a good option to start with, while you work on your running form, strength, and mobility. 

• If you have been running 2, 3, 4, 5+ years in a stability/motion control shoe, consider a shoe with less support and less of a heel drop!

You can run in any shoe that is comfortable, however, the goal is to strive towards a shoe with as little as support as possible.

Have more questions about finding the right shoe? Contact our Maryland physical therapy clinic. Our PT experts are happy to answer additional questions you may have. Alpha Project Phyzio has three locations in Gaithersburg, Frederick, and Columbia.