How to choose your running shoes?

Choosing your running shoe wisely is more than just a purchasing decision; it's a crucial step to maximize your comfort, prevent injuries and optimize your running performance.

By taking the time to select a shoe that suits your running style, body shape and individual preferences, you are investing in your physical well-being and a more enjoyable running experience.

Our simplified guide to choosing your running shoes focuses on essential elements like comfort, lightness and aesthetics, while encouraging you to try different options.

Make every stride a step toward wellness, by carefully choosing the shoe that will propel you toward your running goals. Explore our comprehensive guide for practical tips and recommendations for choosing your ideal running shoe.

Normally, choosing a shoe should be a simple process: you go to a store, try on a pair of shoes, pay for them and run with them. When it is too worn, we change it (and dispose of it ecologically).

To find out when to change your shoes, refer to the article: After how many kilometers do you change your running shoes?

Over the years, purchasing running shoes has become more complex and new words have appeared in our vocabulary:

  • Minimalist shoes;
  • Racers;
  • Control of pronation;
  • Carbon plate;
  • Freeze;
  • Absorption;
  • Torsion plate;
  • Maximalist shoes;
  • Five fingers;
  • Etc

The different types of shoes have led to debates about how to choose the right running shoes.

Moreover, Radio Canada published an excellent report on the debates surrounding different types of shoes: the sneakers of discord.

The article is relatively long, but the conclusion is extremely important:

If you pick a pair of shoes at random and gradually increase your distance and pace, I think 95% of the population can run in any type of sneaker. , concludes the latter.

Chris Napier, physiotherapy researcher

That's exactly what I think too. No matter what type of shoes you are going to wear, the impact on the ground is still more or less the same.

What mainly changes depending on your shoe are the parts of your body that will experience more or less impact.

A high, cushioned shoe will encourage a heel strike, which tends to increase the impact on the knee, hips and back.

The impact of the shoe and the ground attack on the areas of the body most affected in running.

A shoe low to the ground will promote a more forefoot strike, resulting in more impact on the calf, ankle and foot.

It is time to move on to a debate other than that of the type of shoe

During the first years of the debate, I loved learning about the subject, listening to different points of view, reading the scientific literature on the subject.

Yet today I find it time to move on to other more important questions:

  • How can we help new runners avoid injury, other than giving them advice on their shoes ?;
  • How can we help new runners to persevere in running ?;
  • How to convince sedentary people to start walking or running ?;
  • How can we convince sedentary people that running is not necessary to improve our quality of life, that walking is an excellent option ?;
  • How to help athletic people keep balance?;
  • How to help people who have become sedentary during COVID to reconnect with their sport or with a new activity?
  • How can we educate young people about the benefits of running and health?

And so on.

Obviously, the choice of shoe remains an emotional choice. It is also a subject that can be fascinating from a scientific point of view. On the other hand, is this the best way to invest our energy so that society benefits? I highly doubt it!

How to choose the right running shoes?

Still, there are a few tips that we can give ourselves if we want to be able to choose the right running shoes:

1. Try with sneakers you have

If you plan to start running, start by going for a walk with shoes you already have. During your 20 minutes of walking, include a few small running steps (3 times 30 seconds maximum).

This will at least give you an idea of ​​what you like or don't like about your current shoes. If you are looking for a program to do your first 5 km, here is one: 5 steps to run your first 5 km.

2. Choose a comfortable shoe

What is a comfortable shoe? It's a shoe in which you won't feel any pressure points, and not too much friction either. Shoes are now often offered in several widths, this is not to be overlooked.

The ideal way to find a comfortable shoe is to go to your favorite specialized store.

For a running boutique listing, click here.

If possible, try on your shoes at the end of the day, when your feet may be more swollen.

To know if your shoe is big enough, you should be able to wiggle your toes inside of it.

At the same time, when you run, your heel should not move around in the shoe.

3. Choose a light shoe

If possible, choose a light shoe, in which you will feel good. This will help you run with less effort and you will enjoy running even more as well.

The only disadvantage of lightweight shoes is that they are sometimes (not always) less durable.

Additionally, if you are looking for performance, choosing a lightweight shoe will help you perform well.

4. Choose a shoe that you find beautiful

If you find your shoes nice and it encourages you to walk or run more often, that's a great positive! The design has an impact on motivation and this is not to be neglected!

And There you go ! Choosing your running shoe doesn't have to be complicated. We keep it simple! For more articles like this, don't forget to subscribe to our newsletter!

author avatar
Daniel Riou General director
Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

11 thoughts on “How to choose your running shoes?”

  1. Hello,
    A complement to your article, Daniel, lacing methods !!
    For several years I have discovered the function of the second hole where the loop will be made. In fact, I completely agree with you that it is very important that the heel does not come out in the midst of the running movement. For that, you have to use the second hole. With one of my espadrille models, I had to pass the first hole near the toes to make sure I got to the second holes! It takes a bit of practice to make it and tighten it up, but there are some really interesting little YouTube videos. Finally, I read Chris Napier's book, a real crush!

    Reply
  2. Thank you for this information because I am currently shopping for sneakers and I was wondering about the difference between the models

    Reply
  3. Hello Daniel,
    I love your article and I agree with you 100%. I've been running for over 50 years and I still enjoy running because for me running should be simple.
    Greetings to your father.

    Reply

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