How to choose the right running shoes

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Wearing the right running shoes while working out can make all the difference in terms of performance and long-term benefits. To prevent foot discomfort and enhance your fun, it's important to invest in suitable running footwear. You can't wait to try the new models designed for running, but do you know your stride type? Knowing this information will give you the necessary starting point for finding the ideal shoes.

Here are a few tips to determine your type of stride so that you can make the right choice.

Assessing your stride type
The stride determines the pair
Simulate a run
Buying your shoes at the end of the day
Tips before buying

1. Assessing yout stride type

Do you believe that everyone runs the same way? Think again! There are three different types of strides, two of which are used by 90% of people. The way you run depends on the anatomical structure of your foot, which plays a major role in choosing the type of running shoes you need.

THE NEUTRAL STRIDE	OVERPRONATION	SUPINATION
It is identified by a slight pronation, that is, the foot turning slightly inwards at contact with the ground. As such, the mechanical stress induced by running is well distributed in the centre of the foot, which generally reduces the risk of injury or pain in the muscles, tendons and bones used while running. 50% of runners	In this case, the foot turns markedly inwards when it hits the ground. This is usually caused by a low arch. In the long term, overpronation can result in tendinitis, particularly in the Achilles heel, as well as in the knees and hips. 40% of runners	Less common and characterized by an outward rotation of the foot upon ground contact. This stride, associated with a high arch, does not effectively absorb the shock wave and may lead to musculoskeletal injuries and stress fractures. 10% of runners

You also need to understand the ground you'll be racing on. Your shoes will be different depending on the type of running you do.

ROAD RUNNING	TREADMILL RUNNING	TRAIL RUNNING
You primarily run in urban areas, so you are likely to be on pavement or flat trails. Your shoes should prioritize: Cushioning, to absorb repetitive shocks. Lightness, to favour speed, agility, and responsiveness. Stability, which provides good support for long distances.	You run indoors, in a gym, on a treadmill. Your shoes shoud prioritize: Cushioning, to absorb constant shocks on the treadmill. Lightness, to favor speed, agility, and responsiveness.	You run on trails, on bumpy and technical surfaces with occasional ascents and descents. Your shoes should prioritize: Cushioning, to absorb all types of shocks. Some shoes are reinforced for long-distance runs. Traction, to maintain your momentum on all surfaces and terrains (rock, root, mud, grass). Protection, your shoe is heavier as it is reinforced at the front and heel.

Shop our running shoe selection

ON
Cloudsurfer Trail WP - Men's Trail Running Shoes

$229.99

ASICS
Gel-Cumulus 26 - Women's Running Shoes

$179.99

NIKE
Structure 25 - Men's Running Shoes

$179.99

NIKE
Vomero 17 - Women's Running Shoes

$209.99

ON
Cloudspark - Women's Running Shoes

$199.99

2. The strides determines the pair... Usually

It is important to recognize your type of stride to choose the right shoes.
Since the stride is partially determined by the foot's anatomy, you may examine the outsole of your running shoes—as long as you have run in them already.

One of three patterns may be identified:

The outsole is mostly worn in the centre (see illustration). This indicates a neutral stride (slight pronation). A universal or neutral running shoe that is comfortable and adapted to your weight will be suitable in most cases.

The outsole is mostly worn on the inside. This indicates a stable stride (overpronation). In this case, look for a shoe that is stable and supports the foot. You may also opt for a neutral shoe with an appropriate orthotic insert (customized insole).

The sole is mostly worn on the outside. This indicates supination. You may incorporate stretching routines that target the sole of the foot and wear flexible shoes tailored for high arches.

Shoe Cushioning

While running, the body and legs endure the initial impact of repetitive shocks produced with each stride. The cushioning of a running shoe is therefore crucial to relieve the joints and prevent potential injuries. The cushioning, which varies in density and thickness, is located between the sole and the upper, and is typically made of foam. Each brand offers its own technologies to optimize this essential function.

As you rack up the miles, it's important to keep in mind that the cushioning of your shoes begins to wear down, usually starting around 500 km. It is therefore recommended to consider a replacement when you feel a noticeable decrease in cushioning.

3. Simuate a run

The running shoes must be comfortable as soon as you try them on.

They should provide enough room for your toes.
They should have a cushioned tongue, collar, and generously padded insole.
They should feature an outsole that is both grippy and resistant to abrasion.
Additionally, they should have an upper that allows heat to escape.

We recommend taking a run around the store with the new shoes on.

Expert Advice

Make sure that you are reproducing the conditions under which you normally run. Wear your usual exercise socks to the store, and if you normally wear inserts, bring them along so that you can then select the right shoes (you can choose shoes with removable insoles, for instance).

4. Buying your shoes at the end of the day

We tend to forget that our feet swell throughout the day, so shop for shoes toward the end of the afternoon, when your feet are slightly swollen.
Otherwise, you may end up buying shoes that are too tight to run in.

Whether your feet are “normal”, “flat” or “cavoid”, making your stride neutral, overpronated, or supinated, well-fitted shoes are essential if you want them to keep up with your pace. Always keep in mind that, in addition to ensuring your comfort, appropriate footwear prevents fatigue and injuries.

5. Tips before buying

No matter your type of stride, you should choose your running shoes based on the following criteria:

Opt for shoes designed for your type of stride, although it is not mandatory. Some runners who have chosen shoes suited to their stride type may still experience minor discomfort (blisters, pain, etc.).
Always shop for your shoes in the late afternoon.
If you wear orthotic insoles, bring them to the store. In this case, choose shoes with removable insoles.
Replace your shoes before they become too worn out, meaning too soft. Your feet will greatly appreciate this small gesture.

Don't hesitate to take your time and ask for help from store advisors; they are trained to assist you.
Happy running!

How to choose the right running shoes