What to Look for in a Good Pair of Running Trainers
Choosing the right pair of running trainers can make all the difference in your performance,
comfort, and injury prevention. With so many options on the market, it’s easy to feel
overwhelmed, but understanding a few key factors can help guide you toward the best pair
for your needs. Here’s our tips on what to look for when choosing running shoes:
1. Shoe Size: The Foundation of Comfort
The first thing to keep in mind when choosing running shoes is size. Many runners
mistakenly wear shoes that are too small, thinking that a snug fit will give them better control.
However, a shoe that is too tight can lead to discomfort, blisters, and even long-term injuries.
To get the right fit, make sure to measure your foot properly, taking into account both length
and width. It’s important to have enough room in the front to allow your toes to move freely
while still providing a secure fit around the heel. A good rule of thumb is to have about a
thumb’s width of space between your longest toe and the front of the shoe. Your feet also
tend to swell during a run, so consider trying on shoes later in the day when your feet are at
their largest.
2. Shoe Drop: Understanding the Heel-to-Toe Differential
Shoe drop, or heel-to-toe drop, refers to the difference in height between the heel and the
forefoot of the shoe. This measurement can influence your running mechanics, such as your
stride and the impact on your joints.
● LOW DROP (0-4mm): Typically preferred by minimalist runners or those aiming for a
more natural running style. A lower drop encourages a midfoot or forefoot strike,
which can reduce the pounding on your knees but may require more strength and
flexibility in your lower legs.
● MEDIUM DROP (5-8mm): A balanced option for most runners. It offers a compromise
between cushioning and natural motion, providing enough support without forcing a
drastic change to your running form.
● HIGH DROP (9mm+): Ideal for heel-strikers or those with a more traditional running
style. A higher drop can provide extra cushioning and shock absorption, helping to
reduce the strain on your joints, especially for longer distances.
3. Pronation: Tailoring the Shoe to Your Gait
Pronation refers to the natural inward roll of your foot as you run. Understanding your
pronation type is crucial for selecting a shoe that offers the right level of support.
● NEUTRAL PRONATION: If your feet don’t excessively roll inward or outward, you’re likely
a neutral pronator. Most running shoes, especially cushioned models, will work well
for you. Look for a pair with a balanced mix of cushioning and support.
● OVERPRONATION: If your feet roll inward too much, you might experience more strain
on your knees and hips. Stability or motion control shoes with extra support on the
medial (inner) side of the shoe can help correct this.
●UNDERPRONATION (SUPINATION): If your feet don’t roll inward enough, the shock from
running isn’t absorbed properly, which can lead to injury. Cushioned shoes with more
flexibility can help improve your gait and reduce impact.
You can make more personalised adjustments by pairing a neutral shoe with custom
orthotics. This combination ensures you get the exact level of support and pronation
control tailored to your needs. At Bradley Physio our experienced clinicians are able to fit custom moulded, bespoke orthotics. We especially recommend this for runners who train consistently or are looking to increase their running distances, as it can provide
added comfort and injury prevention over time.
4. Terrain: Selecting Shoes for Different Running Surfaces
The terrain you run on has a significant impact on the type of shoe you should choose.
Running on different surfaces requires shoes that can offer appropriate traction, stability, and
protection.
● ROAD RUNNING: If you’re primarily running on pavement or flat surfaces, look for road
running shoes that are lightweight with good cushioning. These shoes are designed
for speed and comfort on even surfaces, offering enough protection without being too
bulky.
● TRAIL RUNNING: Trail shoes have more aggressive treads and are designed to provide
better grip on uneven, rocky, or muddy terrain. They also often feature added
protection, such as rock plates, to safeguard your feet from sharp objects or impacts
with the ground.
● TRACK RUNNING: Shoes for track running are typically lightweight and designed for
speed, with a thinner sole and a flat design. They’re ideal for sprinters or runners who
want to maximize performance over short distances on a smooth, even surface.
● CROSS TRAINING: If you engage in activities like gym workouts or light running mixed
with other sports, consider cross-trainers. They offer a balance between stability,
cushioning, and durability, making them a versatile choice for various activities.
Choosing the right running shoes requires a careful balance of factors to ensure
comfort, performance, and injury prevention. By considering your shoe size, drop,
pronation, and terrain, you can find a pair that supports your unique running style and
helps you get the most out of your training. Take the time to try on different pairs and
test them out, as finding the perfect fit will make all the difference in achieving your
running goals.
If you think you may benefit from some cutom fitted, moulded orthotics make an appointment now with one of our expereinced clinicians
