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How to choose a running shoe


Over the past 20 years the method of choosing a running shoe has broken down as as follows:

  1. Have someone tell you if you are pronated or neutral
  2. Choose a shoe to match your foot type – supportive (pronation control) or neutral

But recently studies have been published to show that ‘correct’ prescription of running shoes for foot types have had no affect on reducing running injuries or improving running performance.

So if the supportive/neutral method is flawed, how should we choose the right shoe?

Here are some general pieces of advice that everyone should consider before buying a running shoe:

  • If you are buying shoes for children choose only ultra-minimalist shoes that allow freedom of movement in the feet
  • If you are a beginner runner choose lighter, more minimal shoes over big bulky shoes
  • Look for shoes with a drop from the heel to the forefoot (ramp) of less than 6mm
  • Choose more cushioned shoes for long runs and more minimal shoes for shorter runs
  • Look for shoes without pronation control features (support)
  • If in between sizes go for the larger size
  • Look for shoes with a wide toe-box, so your toes can spread freely
  • The most important criterion for selecting running shoes is comfort

and finally

Choose a shoe that excites you, looks cool and makes you want to run!

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