A Quick Guide to Choosing the Best Running Shoes for You

About 50 million Americans participate in some form of running or jogging, according to a 2020 report from the Sports & Fitness Industry Association. This year, with running events like the San Francisco Marathon set to resume in September, it’s a great time to get in gear and start training.If you want to maximize the many benefits of running and prevent injury, you first have to get yourself some dedicated running shoes. Here’s a handy guide to help you find your perfect pair.

Types of Running Shoes

There are many different types of running shoes, but the main ones are lightweight shoes for faster runs, racing flats for speed runs, and everyday shoes for daily training. Under each of these, there are more specific sub-categories that address issues like pronation or supination.

Generally, though, amateur runners need not get too technical. You do need to choose between road shoes or trail shoes—or a middle ground of both—depending on the terrain you decide to spread your miles. When in doubt, ask a salesperson for shoes that cater to your needs. An arched foot, for example, will need something extra over flat feet.

Size and Fit

Perhaps more than anything, these two factors are most important. Keep in mind that your shoe size in casual sneakers may not be the same for running shoes. If this is your first time buying a specific style, get yourself professionally measured at the store. You should also try them on beforehand. Check that the toebox does not pinch or spread too wide. And look at how well the ankle collar fits you. A good shoe should be flush against your ankle to prevent blisters and secure your heel. Some shoes, like the Adidas Ultraboost 19, use knitted sock-like collars that provide a slimmer profile and flexibility. When in doubt, get a professional fitting at a store like A Runner’s Mind.

Technology

This is where things get more exciting. But before you get overwhelmed, consider what you really need. One of the classics of performance running is Nike’s Flyknit range, which utilizes a fine weave to maximize breathability, extension, and flexibility in the midsoles and upper. This has made it a favorite among pro racers and serious runners. If you’re looking for extra cushioning, there’s also Hoka OneOne’s Meta-Rocker technology. This uses a “marshmallow soft” midsole to absorb shock along with a strategically shaped outsole that complements the natural gait cycle.

Terrain You’re Running On

Terrain will also impact your performance. The Bay Area has some of the most diverse and beautiful running paths. So, if you’ll be running the dirt trails in Golden Gate Park, look for a pair with extra traction and resilience. Something like the Asics GT-2000 9 Trail ensures that runners will have stability to prevent rolled ankles or stressed joints. Meanwhile, if you’re an urban runner who prefers Twin Peaks or the Moraga Stairs, you should look into a more neutral trainer with reflective detailing like the Brooks Ghost. These pairs are made to cushion the feet from harder pavements while keeping you safely visible for motorists.

How to Get the Most Out of Your Running Shoes

Clean and Store Your Shoes Properly

Your running shoes are meant to take the wear and tear of the sport. But that doesn’t mean they don’t need some TLC. When it’s time to clean your shoes, make sure to only hand-clean with some baby wipes or a soapy detail brush. Whether they’re wet from your run or from your hand cleaning, you’ll want to stuff them with newspaper to soak up moisture and help retain form. Afterwards, make sure to store them away from the sun without anything on top of them. Uppers can be crushed and midsoles are vulnerable to heat.

Study proper running technique

Your shoes are an extension of your body. Just as improper form affects you, it does the same to your shoes. Without the correct form, your shoes are more susceptible to breaking down. Before every run, do yourself—and your shoes—a favor by warming up. Warm-ups for running will prepare your body and help you execute the proper form while keeping momentum. Some that you can do are banded glute bridges and rolling the bottoms of your feet.

Running is a sport with both mental and physical benefits. By practicing proper form and using the right equipment, you’ll soon be enjoying that runner’s high and be one stride closer to the best shape of your life.