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Guide to choosing the perfect Running Shoe

You’ll find a vibrant wall of shoes when you enter any nearby running store. It goes without saying that it’s difficult to choose the best-fitting shoe among the many options. The fact that not every running shoe will fit you makes things more difficult. Whichever pair you decide on must be comfortable for your typical running stance and fit properly from heel to toe.

Nowadays, the majority of us prefer to purchase online, but doing so entails a little bit more risk if you can’t try the items beforehand. Fortunately, the majority of merchants provide a risk-free trial period, allowing you to still lace up your shoes and go for a test run just like you would in the store.

We can assist you whether you shop in-store or online. Continue reading for an explanation of running shoe anatomy and advice on avoiding typical purchasing blunders.

How Your Shoes Should Fit

Each component of the running shoe serves a certain function and is made to fit the foot in a particular way. Your experience could be impacted by even the smallest difference. The essential components of the running shoe have been broken down so you can quickly recognise them and make sure they each fit your foot appropriately.

Shoe upper

Your running shoe’s upper includes anything that isn’t the sole. In the past, shoe companies made their uppers by layering textiles and mesh, sewing them together, and then sticking them together. Modernised versions increasingly make use of knitting and 3D printing to produce seamless, one-piece fits with the proper amount of elasticity and support. Anywhere it touches, it should lay smoothly without binding, chafing, or bunching.

Ankle collar

The wrap that covers the top of the shoe opening and secures the heel in place is called the ankle collar. Some rely more on the design of the shoe to cradle the ankle bone, while others use heavy padding. Pay attention to your ankle bones’ interaction with the cushioning, whether your heel slides, and whether the back’s curve aggravates your Achilles tendon.

Heel counter

The heel counter, which supports and cradles your heel, is a semi-rigid cup laminated inside the backfoot. While more minimalist shoes have done away with the heel counter to provide complete freedom of movement, other shoes include an external heel wrap that serves a similar purpose. Heel counters centre the heel for secure landings and support, although research has shown that they do not regulate motion.


The reinforced portion of the shoe that surrounds the instep—the arch of your foot between the ball and the ankle—is known as the saddle. To keep the shoe firmly on the foot, a saddle works in conjunction with the laces. To closely conform to any foot shape, designers have created a range of overlays, eyelets, and lacing systems. Pay attention to how it conforms to your foot and holds it in place, giving you a sense of security and preventing slippage while enabling the natural doming of the arch during each stride.


The entire upper, from the front of the eyelets to the heel of the shoe, is the toebox. Especially in trail shoes, it’s frequently topped with a strengthened toe bumper that keeps the fabric off your toes and guards against stubbing. A large toe box that doesn’t get in the way will let your forefoot naturally flex and extend out in both width and length. Your toes shouldn’t be strained or rubbed, not even your pinky toe. Every digit inside the shoe should be able to move around comfortably.

Consider your running surface

The rubber part that meets the road in your running shoe is known as the outsole. It frequently consists of different rubber or foam compounds strategically positioned to boost wear resistance, improve bounce, or increase flexibility. Materials that have the right level of stability underfoot, have a footprint form that matches yours, and provide traction and durability without adding excessive weight or stiffness

Midsole Shape

Many shoes have flex grooves under the ball of the foot that allow the shoe to bend just like your foot does. The foot can roll through the stride by turning the toe up, a technique known as toe springing, or by removing midsole material to create a rocker pattern. The mechanics and feel of your stride can change as it changes with speed due to little variations in location or angle. The toe springs of rocker-style midsoles are typically more forceful, allowing for a quicker forward roll during the gait cycle. Look for a shoe that flexes or rolls at the same rate as your foot, so that it moves naturally. The midsole, a piece of foam sandwiched between the outsole and the top, is intended to protect the wearer from shock and direct the foot as it moves through the stride. There will be individual preferences for each runner. Select a midsole thickness and material that feels comfortable at running speeds, satisfies your preferences for firmness or softness, and isn’t too heavy.

Heel and forefoot cushioning

The heel cushioning midsole component is designed to reduce the impact shock of a heel strike. Some shoes have a softer “crash pad” area on the outside of the foot or a rounded outer heel to soften the landing in addition to using a range of cushioning materials. Heel cushioning is mostly a matter of perceived comfort because research has revealed that your body supplies the majority of your joints’ cushioning and that you land harder in a shoe with more cushioning. You’ll probably want to strike a balance between stability, cushioning, and ground sensation. Throughout your test runs, take note of whether the shoe rolls into the stride smoothly and lands where you expect it to.

The purpose of forefoot cushioning is to lessen the force generated at the front of the foot during loading and push off, which is where the highest forces of the stride are generated. Body mechanics generally cushion anything above the ankle, whereas forefoot shoe cushioning protects the foot structures. New “energy-return” materials and designs promise to propel and protect your foot simultaneously. By observing the responsiveness of the shoe, seek a balance between cushioning comfort and a solid push-off base.

Heel-Toe Drop

When wearing shoes, the “drop” refers to the height difference between the heel and the ball of your foot. Although experts dispute the significance of drop in relation to injuries, they do concur that modifying drop distributes forces to the foot and leg in a different way and can change how you walk. Choose a shoe that feels comfortable from touchdown to toe-off throughout each stride and relieves pressure on any weak areas of your foot. The heel and toe of shoes with zero drop are both equally spaced from the ground.

Assess your gait and running style

To prevent the foot from excessive motion, particularly overpronation or rolling inward, designers employ a number of technologies, including medial posts, dual-density foams, varus wedges, guide rails, and larger shoe shapes. The majority of people do not require pronation support, according to scientists, although some runners may benefit from control and stability equipment. Instead of overcorrecting, your shoe should provide stability and support. You might prefer a shoe with more of these stabilising qualities if you overpronate.

Bottom line

Now that you are aware of the important factors to consider as well as the anatomy of a shoe, you can make the overwhelming task of buying a new pair of running shoes more amicable. So just go out and find the ideal pair of shoes that fit your size.

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