The right running shoe is essential in running. Whether you only lace up your running shoes now and then in good weather or you hit the running track every day: Your running shoe must fit you perfectly. Since your feet are particularly stressed when running, you should not cut corners when choosing running shoes. Otherwise, you'll pay the price later in the form of injuries, muscle, and joint problems.
But What should I Look for when Buying Running Shoes?
First of all, it's important to note that there isn't THE perfect running shoe. Every runner prefers a different running shoe. Hard, stabilizing, soft, thin sole: We all have our own idea of the characteristics of the ideal running shoe.
Musculature, weight, foot position, fitness level, and running style are just some of the factors to consider when buying running shoes. Given the huge selection of running shoes, it can be quite difficult to choose, unless you've already found your personal favorite. We want to make the decision to buy new running shoes easier for you.
What Types of Running Shoes are there and What are the Differences?
...are running shoes for daily training on various surfaces, which is why they are sometimes also called training shoes. All-rounders have good cushioning and stability, offer you good support and a firm grip, as well as sufficient comfort for many, many kilometers. A high-quality all-round shoe should last approximately 1,000 kilometers, while racing shoes lose their properties much faster. When choosing all-round shoes, the most important thing is that you feel comfortable in them, because you will be wearing them for a large part of your running training.
...are specifically designed for running on rocky, uneven terrain. They combine the lightweight and flexibility of running shoes with the good grip and robust design of hiking shoes. Therefore, they have a firmer midsole and a thicker outsole than, for example, all-round shoes. In addition, they feature a robust, protective upper material that protects your feet from weather, dirt, and small stones kicked up while running. However, trail shoes are not suitable for use on asphalt or concrete. So, if only short sections of your running route lead over rough terrain and the rest is on paved paths, you should rather look for all-round shoes.
...in turn, are characterized by certain features that distinguish them from “normal” running shoes. They are extremely light and have particularly high energy return, but offer comparatively little stability. In addition, the height difference between the heel and forefoot, the so-called drop, is smaller in racing shoes than in other running shoes. On top of that, racing shoes have a particularly lightweight, breathable upper material that saves weight and optimally ventilates the foot during competition.
Pronation, overpronation, supination, or neutral running behavior – perhaps you've encountered these terms before. What sounds quite complicated at first glance can be explained very simply. Pronation describes the way you strike the ground when running. And this significantly influences the choice of your running shoe.
The entire range of running shoes – whether all-round, racing, or trail running shoes – can essentially be divided into two groups:
No matter whether you prefer to run on the road, over rough terrain, or on the tartan track: It's important that you wear the best suits your running style that running shoe. So that you can continue to enjoy running tomorrow and the day after tomorrow.
3 Types of Foot Strike
Sports physicians generally distinguish between three types of foot strike:
For those who pronate neutrally, neutral shoes are the right choice. Everyone else can consider stability shoes. These support the ankle, ensure a neutral knee axis, and correct the foot's movement with every step. Ultimately, it's a matter of trying them out.
Important Criteria when Buying Running Shoes
During running shoe consultation, you will sooner or later have encountered the term drop. The drop, also referred to as offset, is another important criterion when buying running shoes. But what does it mean?
Drop refers to the height difference between the heel and forefoot, measured in millimeters. The value therefore indicates how much higher the heel is compared to the forefoot. If the sole is 24 mm thick in the heel area and 14 mm in the forefoot area, the drop is 10 mm. This value, by the way, does not provide any information about the general sole height of a running shoe. Models with rather flat soles can still have a high drop, while running shoes with thick soles can certainly have a low drop.
The value varies depending on the type of running shoe. Classic models and all-round shoes are usually in the range of 8 to 12 mm, while racing shoes often have a drop of 6 to 8 mm or less.
Another criterion to consider when buying running shoes is responsiveness. It directly influences the wearing comfort. A responsive running shoe reacts to the surface, gives you an immediate running feeling, and provides instant energy return.
Energy return in running shoes works as follows: The construction and the materials used in the sole enable the shoe to impact forces into energy for the next step convert with each stride. This effect gives you more propulsion and sometimes feels like you have a small outboard motor that gives you extra momentum.
How responsive your running shoe is depends primarily on the cushioning material used in the midsole.
Running shoes come in all sorts of variants and sizes, and the differences in weight are correspondingly large. Fast, responsive running shoes are generally lighter than stable models with good cushioning and high wearing comfort. However, how heavy your ideal running shoes should be depends on various factors:
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Running style
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Pronation
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Surface
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Fitness
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Weight
If you carry a bit more weight yourself, your running shoes should be more stable and have better cushioning to mitigate the higher stresses from impact forces. The weight of your running shoes will be correspondingly higher.
Lightweight running shoes are primarily suitable for competitions and short, intensive training sessions, while for long endurance runs, you are better off with heavier, well-cushioned running shoes.
Which Running Shoes for which Surface?
The nature of the surface you primarily run on naturally also influences the choice of running shoes. If you are mainly on asphalt and concrete, your needs are different than for forest and field paths or the tartan track in the stadium.
No matter which surface you prefer to run on, whether
- Asphalt and concrete
- Gravel and dirt paths in parks and public green spaces
- Forest and field paths
- Hiking trails
- Tartan track
- Treadmill
- Sandy beach,
there are suitable running shoes for every terrain.
I Run...
If you live in the city, you probably run primarily on asphalt and concrete, as well as on gravel or dirt paths in parks and public green spaces near you. These surfaces have in common that they give little to no cushioning, so your running shoe has to do all the cushioning work, unless you want to leave it entirely to your body. On these surfaces, you therefore need well-cushioned shoes to protect your feet and joints. The tread can be rather flat, as the surface usually has only minor unevenness, if any. All-round shoes are generally best suited here.
If you live in the countryside, you will probably do your runs mainly on forest and field paths, as well as on hiking trails. These, like most running routes in the city, are rather hard and offer little give, which requires good cushioning. In contrast, most routes in the countryside are uneven and have many potential tripping hazards, which is why they require more concentration on each individual step so that you don't twist your ankle or fall and injure yourself while running.
The nature of most forest and field paths requires a coarser tread for running shoes to ensure optimal grip. Therefore, you are best advised to use trail running shoes in the forest and fields. However, these are only designed for off-road use; for the road these models are less suitable. If the surface on your running route alternates between asphalt and natural ground, then robust all-round shoes with a coarser tread are more suitable for you.
Tartan tracks are made of a synthetic surface that is soft and yielding and thus takes on a large part of the cushioning. Therefore, you can certainly choose lighter running shoes with little cushioning for this surface. The soles can be thinner – as is the case with light trainers or racing shoes.
Advanced runners also on the cinder track in the stadium like to use spikes for optimal grip even on wet surfaces. However, those who are still relatively new to running should initially prefer to wear “normal” running shoes and slowly get used to spikes, as you can also make a lot of mistakes here, which increases the risk of injury.
Similar to the synthetic running track, the treadmill in the gym is soft and yielding and therefore requires only a minimum of cushioning in running shoes. A responsive shoe that gives you a more direct running feel – such as a light trainer or racing shoe – is the best choice here. Spikes, however, are out of the question on the treadmill.
Choosing the Right Size for Running Shoes
Once you have decided on a particular model, all that remains is to choose the right size. In general, you should always buy running shoes one size larger than your usual everyday shoes. The reason for this is simple:
When running, the body pumps more blood into the feet, causing them to swell. In addition, the foot slides a little forward with each step. Therefore, your feet need a little more room in running shoes than in everyday shoes. There should be at least half a thumb's width of space in front of your toes, a whole thumb's width is better – depending on how wide your thumb is. You should space in front of your toes always measure while standing and keep your feet parallel to each other.
Regarding the fit, the upper material of the running shoe should hug your foot like a sock. In terms of stability, the heel hold is crucial. The running shoe should provide support and your foot should not slip out at the back.
Frequently Asked Questions....
Women's feet are generally narrower than men's. Therefore, running shoes for women are also cut narrower than running shoes for men. This also makes women's running shoes lighter than men's models.
Only in exceptional cases should you consider running shoes that were actually designed for the opposite sex. For example, if you have particularly narrow or wide feet. Otherwise, you're usually spot on with running shoes designed for your gender.
Running shoes for children are definitely worth it! In recent years, running has also become increasingly popular among children, as evidenced by the steadily increasing number of young participants in fun runs and local races. And just like with adults, running is also more fun for children when they start with shoes specifically designed for this sport.
Furthermore, children's feet are naturally still growing. This makes them more susceptible to injuries and carries the risk of deformities that can be caused by regular incorrect strain. In the long run, this can lead to chronic pain and musculoskeletal problems that are difficult to correct, if at all. Therefore, it is important to equip children who enjoy running with high-quality running shoes to enable them to have the greatest possible enjoyment of the sport.
Running shoes help children improve their running technique and guarantee the greatest possible enjoyment while running, without them – or their parents – having to worry about injuries or long-term problems.
Prices of running shoes vary just like their different features. Children's shoes are generally cheaper than running shoes for adults. Running shoes for children start at around 45 Euros and rarely cost more than 100 Euros. Adult models generally cost between about 70 and 250 Euros. The price range for running shoes is therefore quite wide. But with a bit of luck, you can also find shoes during promotions and with previous year's models for well under 100 Euros.
It doesn't always have to be the 250 Euro model, however, you should save on this most important piece of equipment for runners under no circumstances. Cheap shoes are often of inferior quality and poorly made. This carries risks of injury and, in case of doubt, has a shorter lifespan.
Most running shoes at the higher end of the price scale are more for professionals or more experienced runners. They often have several pairs with different characteristics in their closet, so they are optimally equipped for every purpose. For everyday use, the all-rounder; for local races or similar competitions, racing shoes are used; and when heading into the mountains, trail runners are packed. How many pairs of running shoes one owns is, of course, up to each individual runner.
The most important thing is that you feel comfortable in your running shoes, and that you still do so after many thousands of steps.
Whether you're a pro or a beginner, with our running shoe advice, you're sure to find your perfect shoe in our Running-Point online shop. Thanks to our fast delivery times, your new running shoe will be with you in no time at home. And should the shoe not meet your expectations, you can, of course, rely on our 30-day money-back guarantee.
Go to your perfect shoe....
