How to Choose Running Shoes

Whether you’re just beginning running or are training for a race, finding the best running shoes for you can be a daunting process. Your running shoes provide a base for your body to land on while you run; they can help prevent injuries and make your run overall more enjoyable.

These are our top five tips to choosing the best running shoes:

1. Plan Ahead: Looking to get into a consistent running routine? Or maybe take on your first race? No matter your goals, create a plan around the surface you want to train on and how you want your shoes to feel while you’re running.
2. Get Started By Walking: Running shoes are great to walk in, and walking is often a segue for beginning runners as you feel out the way your body moves for prolonged periods of time.
3. Learn How You Move: The natural alignment of your joints and the degree to which you pronate can make a big difference in how you search for shoes to support your body. Using our in-store fit process or at-home wear analysis can help you determine how much you pronate and what kind of running shoe to buy.
4. Find Your Fit: A good rule of thumb to determine that you’re wearing the right size is to keep a thumb’s width of space between the end of your toes and the tip of the shoe. Your foot should feel secure from heel to toe, without any squeezing or pinching. Pay attention to the way your foot aligns over the midsole to determine if you need a wide size shoe.
5. Put On Some Miles: Once you find shoes with the support you need and a comfortable fit, hit the road! The average running shoe lasts about 300 miles for regular runners.

If you prefer an in-person fitting process, our highly trained Outfitters can help you find the perfect pair of shoes for your specific gait pattern and foot shape through our unique fit process. Fleet Feet outfitters use 3D fit id® foot scanning technology to gather information about your feet and the support they need by taking precise measurements of your foot length, width and arch height. Not only does the outfitting experience provide you with the right shoes and insoles, outfitters can make recommendations on apparel, accessories and nutrition to help you reach your goals.

Want to shop around online before you buy? No problem. Here’s a few things to think about before you decide on your newest pair of running shoes:

Walking is a great way to get active and even to slowly work yourself into running. While some brands do create specialized walking shoes, running shoes are equally good to walk in. The cushioning and close fit of a running shoe provides support to your foot as it moves, regardless if you are walking or running.

Read more about using running shoes for walking.

Whether you come in for an in-person fitting or choose running shoes from the comfort of your home, getting a better understanding of the way your body prefers to move is essential to finding the best running shoes for you.

As you start to look for running shoes, you’ll see a word pop up: pronation. Pronation is the natural inward rolling of the ankle and foot while you walk or run. Depending on the degree to which your foot rolls inward or outward while you move, your shoe may wear unevenly or lack the support your foot needs.

One way to determine your pronation from home is to look at the bottom of a pair of well-worn shoes. Here are the three broad categories you may fall into based on the wear pattern of your shoes:

First and foremost, running shoes should feel good as soon as you put them on, no break-in period required.

When you walk or run in them, your foot should feel secure and snug with no slipping or sliding at the heel, midfoot or forefoot. The upper should hug your midfoot and create a supportive feel, while the toe box provides plenty of space for your forefoot to move naturally.

If you notice your foot spilling over the side of the midsole, that could be an indicator that you need a wide size shoe. Men’s wide sizing typically comes in 2E and 4E, while women’s are typically size D.

A good rule of thumb (pun intended) to determine that you’re wearing the right size is to keep a thumb’s width of space between the end of your toes and the tip of the shoe.

With these things in mind, here are some details about the most common types of support and cushioning available in running shoes:

People often ask, how long do running shoes last? While the answer may vary across models, a good pair of running shoes generally lasts between 300-500 miles, or three to four months of regular running. Making sure you replace your shoes when they get worn out is important for preventing injury and maintaining a comfortable fit while you run. Plus, who doesn’t love a new pair of shoes!

You can further customize the fit of your running shoes by changing how you lace them. This can help your shoe hug the contours of your foot as you need.

Read our article: How to Lace Your Running Shoes for a More Comfortable Fit.

It’s hard to know if you’ll love your new running shoes without putting in some miles. If you purchase your shoes at Fleet Feet and don’t love the way they look, feel or perform, bring them back for a full refund. Even better, you can qualify for free shipping with online orders over $99. That’s our Happy Fit Guarantee.

By Sarah Moxham. Sarah has run competitively for over 12 years. When she isn't working as the Digital Copywriter for FleetFeet.com, she can be found nerding out over art and listening to True Crime podcasts.