How to Start Running: A Beginner's Guide
Starting a running routine is an exciting and rewarding journey. Choosing the best running shoes for your feet is a crucial first step to ensure comfort, injury prevention, and overall success as you start your running journey. At =PR= Run & Walk, we take the guesswork out of shoe selection by offering a 3D foot scan and gait analysis to help you find the perfect shoes for your feet. In this guide, we'll cover everything you need to know about picking the perfect running shoes, from understanding your foot type to avoiding common buying mistakes. Let’s get started!
Why Choosing the Best Running Shoes Matters for Beginner Runners
For beginner runners, selecting the best running shoes is crucial for comfort, performance, and injury prevention. The right pair provides adequate cushioning, support, and stability, helping to reduce strain on the feet, knees, and joints. Ill-fitting or improper shoes can lead to blisters, shin splints, or even long-term injuries, discouraging new runners from maintaining a consistent routine. Additionally, the right shoes enhance running efficiency by promoting proper foot alignment and reducing unnecessary fatigue. Investing in a quality pair tailored to one’s foot type and running style can make the experience more enjoyable, ensuring a smooth and injury-free start to a running journey.
Understanding Your Foot Type to Find the Best Running Shoes for Your Feet
Before choosing running shoes, it’s important to identify your foot type. This helps determine the level of arch support and stability you need. It’s ok if you aren’t sure what your foot looks like. Our 3D footscan will give you all the information you need to know about your foot size, shape, and structure.
The three main foot types—neutral, overpronated, and underpronated (supinated)—affect how your foot strikes the ground and distributes impact while running. Runners with neutral arches can typically wear a variety of shoes, while those with overpronation (excessive inward rolling) need stability or motion control shoes to prevent discomfort and injury. On the other hand, underpronators, who roll outward, benefit from cushioned shoes that absorb shock effectively. Read on for information about different arch types and how that affects shoe choice.
Flat Feet
- Little to no arch, often causing overpronation (inward rolling of the foot).
- Best running shoes: Motion control or stability shoes with arch support.
High Arches
- Excessively high arch, often leading to underpronation (outward rolling of the foot).
- Best running shoes: Cushioned shoes with extra shock absorption.
Neutral Feet
- Normal arch that evenly distributes weight.
- Best running shoes: Neutral shoes with balanced cushioning and support.
Exploring Different Types of Running Shoes
Choosing the right type of running shoes depends on your running environment and foot mechanics. Road running shoes are designed for pavement and light trails, offering lightweight construction and cushioning for smooth, repetitive strides. Trail running shoes feature rugged outsoles with deeper treads to provide better grip and stability on uneven, rocky, or muddy terrains. Stability shoes are ideal for runners who overpronate, as they offer additional support and motion control to promote proper foot alignment. Lastly, cushioned shoes prioritize shock absorption with extra padding, making them great for long-distance runners or those with high arches needing more impact protection. Understanding these different types ensures you find the best fit for your running needs and comfort. Here’s a breakdown of the main types:
Road Running Shoes
- Designed for pavement and smooth surfaces.
- Lightweight with cushioning for shock absorption.
- Examples of road running shoes: HOKA Bondi 9, ASICS Gel-Nimbus 27, On Cloudsurfer Next
Trail Running Shoes
- Built for off-road running with rugged soles for better traction.
- Provide extra protection and stability on uneven terrain.
- Examples of road running shoes: Brooks Caldera 8, Altra Lone Peak 9, Nike Pegasus Trail 5
Stability Running Shoes
- Offer medial support to correct overpronation.
- Ideal for runners with flat feet or excessive inward rolling.
- Examples of stability running shoes: ASICS Gel-Kayano 31, Brooks Adrenaline GTS 24, New Balance 860v14
Cushioned Running Shoes
- Extra padding for impact absorption.
- Best for high-arched runners or those who prefer a soft feel.
- Examples of cushioned running shoes: Brooks Glycerin Max, New Balance 1080v14, Saucony Triumph 22
How to Test Running Shoes
Finding the right running shoes involves more than just trying them on. Here’s how to ensure a perfect fit:
Check the Fit
- Leave about a thumb’s width between your toes and the front of the shoe. When you run, your feet will swell so it’s important to make sure you have some extra room.
- Ensure a snug (but not tight) midfoot and heel fit.
Get a Gait Analysis
- Visit PR for a 3D foot scan and gait analysis. Using cutting edge technology, we will analyze your foot size and shape and also watch you run on our treadmill to assess your running mechanics.
- Based on your evaluation, our staff will be able to recommend shoes tailored to your needs.
Look for Wear Patterns
- Check old shoes for wear indicators to understand your foot motion.
- Excessive wear on the inner sole suggests overpronation, while outer wear indicates underpronation.
Common Mistakes When Buying Running Shoes
Avoid these pitfalls to ensure you get the best running shoes for your needs:
- Buying for looks instead of function – Choose comfort over aesthetics.
- Ignoring your foot type – Ensure the shoe you pick supports your specific arch and gait based on the results of your 3D foot scan and gait analysis.
- Not testing shoes properly – Walk and jog on our treadmill before making a purchase.
- Wearing the wrong size – Running shoes should be slightly larger than regular shoes to accommodate foot swelling.
- Skipping professional fitting – Expert advice can help find the ideal fit for your running style. Skipping this step might mean you end up getting a shoe that is not ideal for your foot shape or running mechanics.
FAQ’s
How do I know if my running shoes fit correctly?
Your shoes should feel snug but not tight, with enough room in the toe box. Your heel should stay secure without slipping.
How often should I replace my running shoes?
It depends on how often you use your shoes and what activities you are using them for. Remember, wearing your shoes out and about while running errands or walking the dog puts mileage on them and adds to the overall wear and tear meaning you’ll have to replace the shoes sooner. If you notice decreased cushioning or increased discomfort, it's time to replace them.
Should I buy a size bigger for running shoes?
Yes, it’s common to go half a size up to accommodate foot swelling during runs but sizing is different for everyone. Try on the recommended size at the store and see if it feels comfortable. You can always adjust up or down from there.
What other gear do I need as I start my running journey?
In addition to shoes, you will need moisture-wicking socks to keep your feet dry and blister-free. It’s also a good idea to invest in some technical apparel to either keep you warm or cool based on the season. If you are starting out in the winter, get a hat and gloves. Lastly, it’s important to stay hydrated while you are running so purchase a handheld water bottle, hydration belt, or hydration pack that you can carry with you on your runs.
Selecting the best running shoes is a key step in starting your running journey. Understanding your foot type, testing for proper fit, and avoiding common mistakes will ensure you find the right pair. Investing in quality running shoes will not only enhance your performance but also keep you injury-free. Ready to find the perfect pair? Stop by any of our 10 store locations for a 3D foot scan and gait analysis, and let us help you choose the best shoes for your feet!