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How to Choose the Right Pair of Running Shoes
Posted date: 23-May-2018

Finding the running shoe that fits best among the many choices at the local running store is not particularly easy.

To ensure you get the right shoe, you need to ensure the shoe fits properly from heel to toe. Here are some things to look out for when shopping for your next pair of running shoes.





Your heel should fit snugly, but not be too tight.  There should be some space to slide your feet out, when laced up (but not tied). Make sure that you lace your shoes up through the final eyelet to minimise slippage. There will be some heel movement, but it shouldn’t be uncomfortable. Any irritation you feel while trying the shoe on in the store will be amplified once you hit the road.




A shoe’s upper should feel snug and secure around your instep. If you feel pressure or tightness, you need more space. If the shoe has hot spots or pressure under the laces, try some alternative lacing techniques before passing on it.




Your foot should be able to move side-to-side in the shoe’s forefoot without crossing over the edge of the insole. You should be able to pinch half a centimeter of upper material along the widest part of your foot. If the shoe is too narrow, you’ll feel the base of your little toe sitting on the edge of the shoe.




As feet swell and lengthen over a run, it is important to make sure there’s at least a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe. A friend or shoe fitter can measure this while you stand with your shoes laced up. Your toes should also wiggle freely up and down to protect against front-of-the-foot issues.




Check the flex point before you put on the shoe. You can do this by holding the heel and pressing the tip of the shoe into the floor. The shoe should bend and crease along the same line your foot flexes. An improperly aligned flex point can lead to arch pain or plantar fasciitis, while a lack of flexibility leads to Achilles-tendon or calf strain.




Knowing your arch type or running mechanics isn’t the whole story. You still need to pinpoint shoes that match your foot’s contours and movements. You can’t get a good feel by just standing, so make sure to take your shoes for a quick jog, either on a store’s treadmill, on the sidewalk, or down a hallway. Your shoe should complement and support your stride.


With the perfect pair of running shoes, why not bring them out for a run with some new running buddies at U Sports Run? Find out more at



Content credit from Runners World