Finding Your Perfect Running Shoe

June 3, 2015

Lisa Reinke, a physical therapist with Bellin Health Sports Medicine, writes about finding the right running shoe for you.

I love running shoes. I love the way a perfect pair fits. I love it from the first time you put them on and think, “these are the ones,” to the first race you complete in them, all the way to the point where you realize the only life they have left in them is for cutting the lawn. I love how crazy the colors and designs have evolved. A running shoe is not just a functional sports tool, but at times a piece of your personality.

I get this question with almost any runner I evaluate: “what shoes should I be wearing?” I am happy that runners are aware that their choice of running shoe plays a role in their ability to run their best and stay pain-free. Unfortunately, the answer to this question is a bit more complicated than a simple shoe suggestion.

Research has shown that buying a shoe designed for a particular foot type is not always the answer. In a 2010 study, 81 female runners were evaluated and put into three categories based on their foot type: neutral (normal), pronated (slight arch collapse), highly pronated (significant arch collapse). Each runner trained for a half marathon with a randomly assigned shoe. Each was given either a neutral shoe, a stability shoe (typically for pronated feet) or a motion-control shoe (typically for more significantly pronated feet). The study aimed to find out if fewer injuries occurred in those who had the shoe that matched their foot type. Surprisingly, this was not the case and the authors of the study concluded that prescribing shoes based on pronation can be “overly simplistic and potentially injurious.”  (Ryan et al., Br. J Sports Med, 2011)  

Shoe Categories:

With that being said, one should know that someone with either a very flat foot or a history of foot issues probably won’t be best suited to a minimalist shoe. That person does not necessarily need a motion-control shoe either — he or she may be able to run in a more high-level stability shoe. To shed some light on the differences, here are the basic shoe types:

Minimalist Shoe – A minimalist shoe is any shoe that is lightweight and provides no additional stability to the foot. The Vibram FiveFinger shoe is one example, but not all minimalist shoes have the toe spaces outlined. Anyone who strikes on his or her heel or has a history of foot or ankle issues is not recommended to use this type of shoe. 

Cushion Shoe – A cushion shoe is designed for under pronators or runners with higher arches. The cushioning in the shoe helps with shock absorption that does not happen naturally with pronation.

Neutral Shoe – A neutral shoe is designed for the runner who has a very neutral foot and does not pronate or supinate too much in either direction.

Stability Shoe – A stability shoe is designed for the runner with a normal to slightly pronated foot. The stability shoe provides some support for arch collapse. 

Motion-Control Shoe – A motion control shoe is designed for the runner with a very flat or significantly pronated foot. These are very stiff shoes that prevent too much pronation and rotation of the foot and ankle.

Recommendations for Running Shoe Shopping:

Overall, the best recommendation when going to purchase a shoe is to purchase one based on comfort.  Here are some tips for finding the right running shoe:

1. When trying on shoes, bring any orthotic devices or inserts that you are planning to wear in your shoe so that you can try it on with them in the store. Some shoes are more narrow and do not fit orthotics well so it is an advantage to try them on with the orthotic or insert before buying.

2. Try on several pairs of shoes to find the one that feels the most comfortable on your foot. Do not purchase a shoe based on someone telling you that you needed that specific shoe if you are not comfortable in it.

3. If this is not your first pair of running shoes, go with the brands or types that worked well for you the past.

4. Be sure that you have enough room from the tip of your toe in length and the width of your toes at the most wide part of your forefoot. You do not want your shoe to be too tight, nor do you want to be sliding around in the toe box.

5. Be sure your heel fits snugly to avoid slipping. If you have a very narrow heel there are ways to tie your shoe to avoid your heel slipping out.

6. Wear your shoes for a few runs before wearing them for a race. You never want your first time out in a pair to be race day, just in case they do not fit or feel right. This could hinder your performance or put you at risk for injury.

I would highly recommend looking into a specialty running shoe store in your area to purchase your running shoes. Most stores like this will allow for you to run in your shoes and still return them if you are not fully satisfied with their fit or feel. Stores that specialize in running shoes will also have more knowledgeable staff to help answer questions about the different brands and types of shoes. This is very helpful, especially if you have a shoe in mind and/or want to stay in a brand or type similar to a certain shoe.

Running Shoes & Mechanics:
If you’ve struggled with finding the right shoe despite all recommendations it might be due to your mechanics or the way in which you run. Sometimes, people with normal foot types have an excessive amount of dynamic pronation, or arch collapse, due to the way their foot lands or how their hip, knee or ankle move. For example, a person who experiences his or her knees touching or rotating in with running can cause his or her arch to collapse due to the movement at the hip and knee. An increase in arch collapse also can occur if your foot crosses over the midline of your body during running. Several factors other than foot type play a large role in how your foot hits the ground. Consider a full formal running assessment at Bellin’s Movement Performance Lab to see how your mechanics can guide you to a better shoe.

Whether you’re in Nike, Saucony, Brooks, Mizuno, New Balance — or even barefoot on race day, I can’t wait to run alongside you and your perfect pair on June 13!  I wish you continued happiness & health in your training — enjoy every step of your health journey!

Lisa Reinke

Lisa Reinke is a physical therapist with Bellin Sports Medicine who specializes in the treatment of running-related injuries and gait assessments for the injured runner or walker. Lisa has participated in several road races, bike rides and triathlons. You may contact Lisa with any questions regarding running or walking injuries: [email protected].