How to Choose the Best Running Shoes for Your Running Style
Picking the right running shoes starts with knowing your running style. Your style depends on how your foot lands, whether you need extra support, and what feels good on your runs. Most people fall into heel striking, midfoot striking, or forefoot striking. Heel strikers land on the back of the foot first, midfoot on the middle, and forefoot on the front. This affects cushioning and drop, which is the height difference between heel and toe.[5][6]
First, figure out your foot type with a simple wet test. Wet your feet, step on a paper towel, and check the print. A full print means flat feet or low arches. A narrow strip in the middle means neutral arches. Almost no print means high arches. Flat feet often overpronate, rolling inward too much. High arches supinate, rolling outward. Neutral is in between.[4]
Match shoes to your style and foot type. For heel strikers, pick shoes with 8 to 14 mm drop and good heel cushioning, around 28 to 35 mm stack height. This absorbs shock from landing. Midfoot strikers do well with 6 to 8 mm drop for balance. Forefoot strikers like lower drops, 0 to 6 mm, often in lighter shoes.[5][6]
Cushioning level matters too. Neutral runners with good form choose medium cushioned shoes, neither too soft nor hard. Overpronators need stability shoes with support in the midsole to control inward roll. Supinators want cushioned neutral shoes for shock absorption. Beginners should start with neutral cushioned options to test preferences.[1][2][4]
Test the fit in store. Bend the shoe at the forefoot; it should flex where your toes join the foot. Leave half a thumb width at the toe end for swelling. Try them with running socks. Walk and jog to feel stability.[4]
Consider your runs. Daily road runners like versatile trainers such as Brooks Ghost 17 for cushion or Nike Pegasus 41 for responsiveness. Trail runners pick grippy shoes like Mount To Coast T1. If prone to injury, try stability like Hoka Arahi 8 or Asics GT-2000 14.[2][3]
Weight and rocker shape help. Lighter shoes suit speed work. Rockers, curved soles, make transitions smooth, good for beginners.[1][2][6]
Replace shoes every 300 to 500 miles when cushion feels flat.
Sources
https://www.runningxpert.com/eu/inspiration/running-shoes-for-beginners
https://www.runnersworld.com/beginner/g45653268/best-running-shoes-for-beginners/
https://www.doctorsofrunning.com/2022/06/best-running-shoes-for-walking.html
https://blog.sssports.com/how-to-choose-your-running-shoes/
https://www.youtube.com/watch?v=O76XqughjRA
https://runrepeat.com/guides/best-running-shoes
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