How To Buy The Right Shoe
Footwear
Why the Right Pair Matters
Every time you run, your feet strike the ground with a force 3½ to 5 times your body weight. That impact travels through your feet and legs, which is why choosing the right running shoes is essential. The right pair can help prevent common injuries such as shin splints, plantar fasciitis, and knee pain. Worn‑out shoes or shoes that don’t match your foot type often contribute to these issues. Selecting footwear that supports your unique biomechanics keeps you running comfortably and safely.Â
Learn About When to Replace Your Shoes >
Footwear
Determining Your Foot Type
Footwear is all about comfort and support but with so many configurations within the standard Neutral, Stability and Motion Control categories, how do you choose the best shoes for each of your training runs?
When you run, your foot naturally pronates (rolls inward) after heel strike, then supinates (rolls outward) as you push off. This movement pattern affects which shoe will best support your stride. Understanding your pronation type is key to choosing footwear that aligns with your mechanics. See the diagram below to learn more about different pronation patterns.
Overpronation
- Feet roll inward too much when running.
- Generally has low arches or flat feet.
- Knees tend to collapse inward when bending or landing.
- More susceptible to runner’s knee, IT band syndrome, tendonitis, and plantar fasciitis.
- Often benefits from stability or motion‑control shoes to limit excessive inward roll.
NeutralÂ
- Feet roll slightly inward — the natural, efficient amount.
- Usually has medium arches.
- Knees track straight forward when bending or landing.
- Lower risk of common overuse injuries compared to over‑ or under‑pronators.
- Can choose from a wide range of neutral shoes, focusing on comfort, cushioning, and preferred ride.
Underpronation
- Feet roll outward instead of inward during running.
- Generally has high arches and a stiffer foot.
- Weight stays on the outer edge of the foot when standing or bending at the knees.
- More susceptible to ankle sprains, shin splints, stress fractures, and plantar fasciitis due to reduced shock absorption.
- Often benefits from neutral cushioned shoes with flexible midsoles to help absorb impact.
Looking for more variety?
If you’re exploring options like waterproof shoes, trail runners, or carbon‑plated models, check out our full Footwear Guide.
Still Not Sure What Shoe To Get?Â
Visit us in-store and get fitted by our Footwear Experts or book an appointment online with our Virtual Running Advisors.
Tips for Shoe Buying
- Spend Time - Walk and run in the shoe. Don't buy shoes because they worked well for someone else. Test them out.
- Bring Your Old Shoes -Â Our Running Room staff can "read" your wear pattern, and it is important to be fitted with the same sock you will run in.
- Tell Us About Your Running - Telling us about your running history, goals, past injuries, the type of training you do, and what has/has not worked for you in the past.
- Gait Analysis -Â Whether you have a rigid or flexible foot, a low or high arch, or are flat-footed, makes a difference as to which shoe type will best suit you.
- Comfort -Â Pressure spots or loose fitting shoes will be susceptible to blisters. If your foot slides excessively, you will also lose energy on the push off.
- A Snug Fit -Â Pull the laces so that you have a feeling of security without discomfort.
- Selecting The Right "Last" -Â (Footbed construction) - All shoes are constructed over a form called a "last". The three predominant shapes today are the straight, curved and semi-curved. If you have a curved foot and wear a straight shoe, you will feel pressure on the inside of your big toe, and you will tend to roll off the outside of the shoe.
- The Selection Process -Â Our sales associates will assit you in selecting two or three models in a category that will work best for your footstrike. Compare several models for proper fit as you walk or run in each of the shoes; at some point the shoes will choose you.
- Running In Cross Trainers Or Aerobic Shoes -Â Running shoes are designed for a forward motion and cushion the impact specific to running. Cross trainers and Aerobic shoes are designed for more lateral support and toe flexibility. If you use them as your running shoes, you will risk injury.
- When To Buy A New Pair -Â Often a shoe's upper is still in great shape, but the cushioning and motion control has been lost. A test? Mark the date that you bought your shoes, and drop by the Running Room after you have logged approximately 800km or 500 miles to compare your old shoes with a new pair. The key to keeping off the injury list is to replace your shoes once they begin to wear or break down.
