Size
If you don’t know what you’re looking for in a running shoe, head to a running store. “I always advise Peloton members to get properly fitted for a shoe at a running sneaker store,” says Ferguson. ” At a running store, they can really examine your foot and see if you have any foot pronation or supination when running.” She tells us that they can also advise you on the best shoes for your preferences. An added plus? Running shoe stores often have a solid return policy, so you’re able to take your kicks for a test drive without fully committing. “Finding the right shoe is sometimes like dating, it may take a few times until you find the right one,” Ferguson says.
If you don’t have time to make it to a running sneaker store, Ferguson has a few tips on determining whether or not the shoe is right for you. “Ask yourself these questions: How comfortable does the heel (back) and forefoot (font) feel under your foot, how stable does the shoe feel, how flexible is the front of the shoe, and how comfortable does the overall shoe feel on your foot.”
Although this may sound obvious, don’t opt for a men’s shoe. “Women tend to have flatter feet with narrower heels and they need more lightweight options and support in comparison to men,” says Coviello. “This is because women have a greater q angle, which is the angle formed between the quadriceps muscles and the patella tendon.” If you want to shop brands that only make women’s shoes so there’s no confusion, Coviello says Allison Felix’s Sasyh line and lululemon’s line offer women’s-only shoes.
Width
Women’s shoes typically come in standard width (“B”) or wide width (“D”), says Coviello. “If a standard width isn’t working for you, try the same model in a wide width.” Width of the midfoot and toe box varies among brands and models, but she encourages runners to keep trying new shoes until they find something that lets their toes splay and don’t cause hotspots.
Heel-to-toe drop
“The drop of a shoe is the difference in height between the toe and heel,” explains Coviello. “Higher heel drops tend to put less stress on the achilles tendon and promote a more efficient toe-off for beginner runners and heel-strikers.” She tells us that most experts agree eight to 10 mm drops are the sweet spot for most runners. However, some shoes with maximum cushioning go as high as 12 mm, while others go as low as zero drop. Ferguson warns that shoes with a low drop tend to place more load on the ankles and are generally better for midfoot and forefoot strikers. If you strike at your heel, go for a higher drop, as shoes with a higher drop tend to place more load on the knees and hips.
Cushion
Midsole cushioning is pivotal for absorbing impact, notes Coviello. Preferences vary—some prefer more cushion, others a closer-to-the-ground feel. Ultimately, it’s about personal comfort during and after a run, influenced by biomechanics or psychology. Coviello stresses that a comfortable shoe increases the likelihood of consistent use. Yet, she warns that the feel in a store, especially on carpet, may not accurately reflect road performance. While plushy cushioning initially comforts, it can limit natural movement, causing issues later. Her advice is to try different cushioning types to find what truly suits your preferences and offers the best response for both your mind and body.
Stability
There are three categories of shoes: neutral, stability, and motion control, Coviello tell us. “Neutral trainers are for more efficient runners without major gait issues, stability trainers are for runners who tend of overpronate a little, and motion-control are for serious over-pronators and limit the inward movement of your foot and ankle as it hits the ground.”
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