Running shoes can seem like a complicated science for many new runners. So many brands and styles and so many opinions on what kind of shoes you should be wearing.  

It’s not that complicated.  A lot of the hype is just marketing, so let’s simplify running shoe selection. 

Let’s start basic shoe features.

Stack height. 

How thick is the sole of the shoe.  The higher the stack height, the greater the thickness of the sole and the greater the cushioning and the less you’ll feel the road beneath your feet.  

There are pros and cons to greater cushioning or higher stack height.

Heel to toe drop 

This is the difference in the thickness of the sole at the heel of the shoe vs the toe of the shoe.  A large drop means there is a large difference between the height of the heel and the height of the toe.  A high-heeled dress shoe for example, would have a very large drop.  The drop is typically measured in mm and can vary from 0mm to 10mm or higher.  The higher the drop, the more of the forces generated by running are passed through the knees and hips while a lower drop puts more of the forces through the Achilles, calf, and feet.  

Making a big change to the heel to toe drop can result in injury.

Flexibility 

 How flexible the shoe is.  There are two features to flexibility: 

• longitudinal (how easy is it to fold the toe of the shoe to meet the heel) and 

• torsional (how easy is it to twist the shoe).  

There are pros and cons to more and less flexible shoes.

Motion control 

This features designed typically to reduce the amount the foot pronates (ankle collapsing inward) while running.  This is where we must be a little wary when shopping for shoes.  Pronation is a natural shock absorbing motion of our feet and many shoe sellers will want to control pronation with a motion control shoe when, for most people, the pronation is totally fine and natural

Weight

 how much a shoe weighs!  Heavier shoes require more energy and therefore can make you a slightly less efficient runner.  However, lighter shoes may break down more quickly and depending on what has been removed to make the shoe so light, they may be less comfortable, particularly over longer distances.

Minimalist –

 a general term used for lighter shoes with low stack height, low heel to toe drop, high flexibility and low motion control.

So now that you have the ‘lingo’, here are the basics to follow when shopping for and transitioning to a new pair of shoes.

When to buy new shoes:

There are many guidelines on when to replace shoes.  Many will say after X number of kms or months but this can vary depending on the type of shoe, the runner, the running surface, etc.

Here are some signs that it might be time for new shoes:

1. You lose stack height or the bounce in your shoes.  

This will depend on how much cushioning you have in your shoes, but they should spring back a little when you run.  If you’re losing that springy feeling, it may be time for new shoes.  You can even just press your thumb into the sole and see how cushy it feels.  Having a newer shoe to compare to will also let you know if that bounce has left your old shoes.  In fact, if you set your worn shoe beside a new version, you may see that the older shoe has lost some stack height making your old shoe actually shorter than the new one.

2. Excessive wear and/or uneven wear on the soles. 

 Excessive wear on the soles is sign that you’ve likely put in a lot of mileage so there’s a good chance your shoe is on its last legs but it can also means you don’t have the tread you used to which may put you at risk of injury when running on hills or in wet or icy conditions.

3. Your shoe is starting to lose its shape.  

When you look at your shoe, is it starting to look a little tired?  The material on the upper part of your shoe can get stretched and misshapen, especially if you’re doing a lot of wet weather running which may mean that you’re not getting the same support in some areas of your foot that you did when you first got your shoes.  This can impact your biomechanics and lead to injury.

4. You’re getting a new pain or blisters without having changed up your training. 

 If you’re not paying attention to any breakdown in your shoe’s cushioning, sole or the material snug against your foot, your body will eventually start to tell you.  Any new pains, particularly in your knees and feet, without any new changes in training, may be a sign that your shoes are breaking down and need replacement.

How to buy and transition to new shoes:

1. Comfort.  

80% of running injuries result from runners doing “too much, too soon” whether that be ramping up running volume, speed, or challenging terrain so shoes play a much smaller role.  The most important feature of any running shoe is comfort.  No matter what the person selling the shoes tells you, or how much you might like the colour, if the shoe does not feel really comfortable, it’s not shoe for you.  

2. Be consistent. 

Just like big changes in our training can lead to injury, big changes in our shoes can also cause problems for some people.  If you have no injuries and find your current shoes comfortable, get to know a little about them in terms of the features listed above and then look for something similar when you go out shopping.  Some runners find a brand that really fits their foot well and stick with that brand.  One or two of your run leaders may even be a little guilty of buying multiple pairs when their favourite brands have a sale!

3. Go to a knowledgeable shoe retailer and support them.  

Just because a chain of stores has running in the name or carries a lot of running shoes, it doesn’t mean that all the salespeople can appropriately evaluate you and choose the right shoe for you.  Much of training is provided by shoe distributors not by people who are knowledgeable in running biomechanics.  There are some great specialty stores with great staff, you just might need to ask around a little.  Go in with a sense of what you’re looking and when you do get great help finding a pair of shoes, please support them by buying them there!

4. Ease into your new shoes.  

When you do get a new pair of new shoes, don’t just toss your old ones.  You want to start wearing the new shoes for a small percentage of your training and then increase that percentage each week as you get accustomed to them.  Maybe you just wear them for one short run in the first week and then add a running day or wear them for progressively longer runs each week.   This is even more important if your new shoes differ from your existing ones in any of the features mentioned above.