Running Shoes – What to Look Out For

Running is healthy and fun, but a poorly fitting shoe can cause problems. The right shoes are essential for avoiding injuries and getting the most out of your training. In this article, you will learn what to look for when buying sports shoes.

The most important aspect when buying sports shoes is the fit. A well-fitting sports shoe provides optimal support and minimises the risk of injury. The following tips will help you find the right shoe:

Feet tend to swell slightly throughout the day, so it is best to buy your shoes in the afternoon or evening. This gives you a more accurate sense of the actual fit.

There should be approximately a thumb's width of space between your longest toe and the tip of the shoe to ensure sufficient freedom of movement.

The shoe should hold your heel firmly without pressing or rubbing. Your heel should not slide up and down while running.

Some shoe shops offer a practice course with various surfaces, allowing you to see how the shoe performs in different situations. You can also seek advice from specialist staff on which shoe is best suited to your intended use.

Pronation or supination refers to the angle between the shin and the foot of the runner. With pronation, the foot rolls inward upon impact, meaning you tend to land on the inner edge of the foot. With supination, the opposite occurs – the foot rolls outward and you tend to land on the outer edge. A neutral foot lands in the middle and rolls little to either side.

If you want to find out which gait you tend towards, you can examine the wear patterns on your shoes or run on a treadmill while filming your feet from behind in slow motion. Many sports shops also offer this type of gait analysis, so it is worth asking.

If you discover that you pronate or supinate but are able to run without injury or discomfort, there is no reason to correct it. Your gait is adapted to your body, and interfering with this natural biomechanics carries the risk of new (incorrect) stress and possible injury. Most sports shoes are neutral or universal and suitable for the majority of people. 

However, if you experience discomfort or injuries, consult a sports medicine practice. They can examine you and help you find the right shoes.

Cushioning refers to how effectively the shoe absorbs impact. This can be beneficial in sports with a high level of jumping load, such as jogging or basketball, where bones, tendons and joints must withstand up to three times the body's weight upon impact. However, too much cushioning increases the likelihood of rolling an ankle or a sports injury, as the wearer loses contact with the ground and therefore has less stability. The key is to find a healthy balance.

So-called "heel strikers" or individuals with higher body weight or joint problems should opt for a shoe with greater cushioning. This better absorbs the impact and protects the bones, tendons and joints.

Experienced athletes with good running and landing technique should opt for a shoe with less cushioning, in order to minimise the risk of sports injuries.

1. Place a sheet of paper against a straight wall without skirting boards and secure it with a piece of tape. 
2. Then stand on the paper with both feet so that both heels lightly touch the wall. Make sure the paper does not crumple. 
3. Now trace the outline of your feet. Ideally, a second person should do this, as bending down could distort the measurement.
4. Next, measure the distance from the heel edge to the tip of the longest toe to determine your foot length. The measurement of the longer foot applies.
5. You can now convert your foot length into the corresponding shoe size. If you fall between two sizes, you should choose the larger one.

• EU shoe sizes: (foot length + 2 x 0.667) : 0.667
• UK shoe sizes: (foot length + 2 x 0.847) : 0.847 – 25 
• US shoe sizes: (foot length + 2 x 0.847) : 0.847 – 23 

It is advisable to re-measure your foot size from time to time, as it can change over the years. Also note that different brands vary slightly in their sizing, so do not hesitate to try a size up or down to find what suits you best.

A good sports shoe can make training not only more enjoyable, but also safer and more effective. Take the time to choose your sports shoes carefully, and keep the tips and recommendations above in mind to get the most out of your training. We wish you a great time running!