Healthy Footnotes

How to Choose the Best Running Shoes For Your Feet

a group of people runing through wood

The first step to achieving a high-performance workout isn’t always at the gym or on the track—it can start with lacing up your shoes. Selecting footwear you trust down every turn can set you up to be light on your feet and without footwear woes to weigh you down.

Have you felt foot pain while running? If so, one answer to how to stop foot pain when running is to choose the right pair of shoes. So, how to pick the best running shoes to help you succeed—no matter how you work out?

Whether you’re preparing for track season, training to trek a mountain, or racing to get the errands done, there’s a shoe to match your pace and prioritize your health. While there is no one-size-fits-all solution, there are some easy steps you can take to find the right fit for you.

Step 1: Know Your Foot Type

Understanding the needs of your feet and their unique shape can be the first step to optimizing your running routine. Some needs are more unique than others, such as finding the best shoes for narrow feet.

While the array of unique foot shapes don’t quite have official categories, experts in sports and medicine often group feet into three arch types.1 Arches are particularly connected to lower and upper leg movements, and each type may need specific types of support—especially when you’re working out.

Here’s a guide to help you understand your foot shape:

Low Arches

Also known as flat feet, a low arch occurs when the center of the foot barely lifts off the ground1. This type can be prone to excessive leaning inward when walking or running. Without the right support, this condition can cause footwear friction and unnatural pressure distribution leading to sores and heel pain. 

If you have low arches, look for running shoes with an even cushion to help with pressure distribution and prioritize a snug heel to keep your foot in place. 

Medium Arches

Those with medium arch heights have feet that appear flat when standing, but the midsole does not touch the ground.1

For feet with medium arches, consider a shoe that accommodates your foot’s length and width. Look for shoes that form to the center of your foot while allowing adequate space for your toes and heels.

High Arches

High arches, which occur when the center of the foot is visibly off the ground when standing, can result in what’s called over supination, or excessive leaning outward.1 This condition can lead to overextension or bending of the toes, and additional heel pain. 

Since high arches shift pressure to the ball and heel of the foot, vigorous or high-impact exercise like running can be painful without support. You’ll want to seek out shoes that cushion your high arches and target shock absorption to help your feet withstand consistent pressure. 

 

Step 2: Determine Your Workout Level 

 

Whether you’re more of a speed walker or rack up the miles on your morning run, your feet still need adequate support to stay comfortable and pain-free. However, the type and intensity of your workout can signal that your shoes need certain characteristics—like more shock absorption or flexibility.

Once you’ve determined your foot shape and foot type, you’ll also want to choose an athletic shoe that works for your level of activity. Here are some options tailored to three different levels of intensity:2  

Step 3: Check Your Workout Surface

 

Itching to venture onto that unmarked trail or shaking yourself out of bed to trudge down a familiar street for a morning jog meet-up? The type of surface you’re covering matters, too. Match your shoes to the kind of ground you plan to travel. Consider which of the below applies to your next adventure:

Step 4: Amp Up with Additional Support

 

When it comes to how to find the best running shoes, it’s important to remember that, considering the vast variation in foot types, there’s never just one solution. Individuals who can’t seem to find a comfortable match and seek extra support may want to consider the following:

You should also be mindful of your foot condition. For example, if you have neutral pronation, then better wear neutral running shoes.

Tips to Help You Find Your Perfect Pair

 

Ready to start shopping for the right running shoe? Here’s a quick checklist to consider for the process:

  

Running Shoes to Avoid

 

We’ve covered plenty of features you should look for in your running shoes—but experts also agree on a few don’ts when it comes to finding the right pair. Though these three features may seem minor, avoiding them can help you prioritize your performance and consistent mobility:3

In addition to these features, it’s worth considering looking into the best shoe’s for athlete’s foot to ensure you don’t catch any unwanted foot infections from shoes without proper ventilation. 

 

Keep the Pace with Vionic

 

Don’t let the starting line daunt you—you shouldn’t have to be an all-star athlete to know how to choose the best running shoes. Whether you’re developing new routines or committed to fitting in a daily energy boost, nothing compares to a stride with the right footwear. 

At Vionic, we’re here to help you cross the finish line—wherever it may be. Designed to follow your lead, our workout and running shoe collections let you get exactly what you need out of each workout while keeping your feet supported and comfortable.

Sprint through your days with confidence and say goodbye to discomfort with Vionic.

 

Sources: 

 

  1. How to determine foot arch type.” Mayo Clinic Health, 23 March, 2022. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-to-determine-foot-arch-type 
  2. How much physical activity do adults need?”. CDC, 2 June, 2022. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
  3. Selecting Running Shoes.”. American College of Sports Medicine. https://www.acsm.org/docs/default-source/files-for-resource-library/running-shoes.pdf 
  4. “Shoes Getting Tight? Why Your Feet Change Size Over Time.” Cleveland Clinic, 19 September, 2022. https://health.clevelandclinic.org/shoes-getting-tight-feet-change-size-time/ 
  5. “Examples of Moderate and Vigorous Physical Activity.” Harvard School of Public Health.  https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/
  6. “Shoes Getting Tight? Why Your Feet Change Size Over Time.” Cleveland Clinic, 19 September, 2022. https://health.clevelandclinic.org/shoes-getting-tight-feet-change-size-time/ 
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