How to find the right running shoe

Let's be completely honest...

Finding the right running shoes seems anything but easy. Thousands of models, different manufacturers, different functions and shapes of shoes obviously make the whole thing a true science. Of course, there are specialist retailers who can give you advice, but what if they aren't on site or do you want to get an overview yourself first?

Impossible? No, we'll show you what you can consider for yourself when buying running shoes and what you can do for yourself You're pretty sure to find the right running shoe on your own can.

Step 1: Determine the ideal shoe size for you

‍

Forget EU shoe sizes! To determine the ideal shoe size for you, you must Simply measure your foot and understand how to determine the correct size of a running shoe. Let's start at the beginning, with the The length of your foot, which only determines the shoe size of your running shoe afterwards.

“

No items found.

Mark your foot

First, stand barefoot with both feet on a piece of paper. Make sure that you stand normally and put a neutral load on both feet. Then draw an outline very close to the foot with a pen. If in doubt, ask someone for help here. Make sure that you bring the pen as close to the foot as possible.

‍

Measure your foot length

Do you have the Outline your feet On paper, you can measure them. Look for the front point of your toes (not always the big toe!) and the rearmost point on the heel and draw parallel tangents to these points. Then measure the direct distance between these two lines and Note down your foot length.

‍

Choose the right shoe size based on your foot length

Now it's getting exciting. The reason why EU shoe sizes work so poorly and you always have the feeling that running shoes are so “different” is that they are not standardized. Every manufacturer can basically determine completely arbitrarily what a shoe size 44 or 45 is for them. But there is a remedy. You should confidently refrain from the EU shoe size and search for the size code of a shoe instead. This is the specification of the sole length used by the manufacturer to define the shoe in the EU size.

‍

IDEAL SHOE LENGTH = YOUR FOOT LENGTH PLUS 10-15 MM

In short:

You don't choose shoe size 44.

Instead, you choose your shoe size xx, x cm!

Example of a size key with which you can determine the right shoe size for you in CM (here excerpt from the Bike24 website)

The recommendation to choose the right running shoe size for you is that you add some length to your foot length. You do this because it sits and lengthens a bit like a “shock absorber” when running under load.

The formula for your ideal inner shoe length is therefore:

‍

No items found.

Step 2: Select the appropriate shoe category

‍

Running shoes can be divided into five different categories. These include all-rounders, tempo trainers, competition shoes, carbon racers and trail running shoes. Based on the name, you can already see what distinguishes the respective categories.
With our friends from RUNNING CULTURE BLOG The various categories of running shoes are described in more detail below and the top models from each category are presented.

Note: We are not paid for the presentation and the selection is (e) really subjective as to which shoes we would be most likely to recommend in the individual categories.

‍

all-rounder

‍

For daily training, the so-called all-rounders the right choice. These provide sufficient cushioning, stability and durability for beginners and experienced runners. Especially among all-rounders, there is a very large selection for us runners and it is not that easy at first glance to differentiate between the models. Basically, however, you can say that you always have to feel comfortable in an all-rounder, because that is the running shoe with which you complete the most kilometers in a training week.

‍

When it comes to models, running shoe brands are taking different approaches in their concept. This includes a classic construction, the rocker shape and running shoes with maximum cushioning. Here it's time to try things out and find out what makes running the most fun.

‍

Nike Pegasus 40 — all-rounder with good value for money

Hoka Clifton 9 — Dynamic and comfortable all-rounder

New Balance 1080 v 12 — Highly damped endurance runner

‍

Tempo Trainer

‍

If tempo intervals or continuous speed runs are on schedule, then there is also the right footwear for them. Of course, you can also use an all-rounder, but Tempo trainers bring even more dynamism. The construction of these is lighter, more aggressive and the midsoles consist of more reactive materials. The fit requirements are the same as for an all-rounder: You always have to feel good.

‍

For shorter distances, such as interval training, flatter running shoes, which can also be used for track training, are recommended. When running at speed, you want more comfort and stability, so Tempo trainers with a higher midsole are particularly suitable. A model with a nylon plate in the midsole can also be used here, which gives an additional push of dynamism and stability.

‍

Adidas Adizero Boston 11 — Tempo trainer for many areas and distances

Saucony Kinvara 14 — lightweight trainer for brisk units

New Balance FuelCell Supercomp Trainer — Maximum and dynamic cushioning

‍

Competition shoes and carbon racers

‍

There has been a lot of movement among competition shoes in recent years. In this context, the use of classic competition shoes has faded somewhat into the background. The structure is similar to the described Tempo Trainers, but in addition, they weigh even less. At the marathon distance, you can currently see the shoes less and the running shoes are more likely to be used on shorter distances in competition.

‍

So-called carbon racers have established themselves on longer distances in competition. These running shoes have a super foam midsole. These foams are very lightweight and offer a high level of energy return. In conjunction with a carbon fiber plate in these midsoles, the shoes provide improved grip and energy should be returned to the foot in a more targeted manner. However, this requires a certain amount of experience when running, because running across the midfoot or forefoot is absolutely necessary in order to benefit from the benefits of running shoes. This creates new loads on the muscles and this must be trained. In the pace areas, I see the use of a pace of 4:30 per kilometer, ideally below 4:00. If you don't dare to do that in competition, you should opt for running shoes with a nylon plate, which have a lower impact on the muscles.

‍

Hoka Rocket X2

Asics Metaspeed Sky Plus

Adidas Adizero Agios Pro 3

‍

trail running shoes

‍

If you want to collect your kilometers off-road, you also need the right trail shoe on your foot. When looking for the right shoe, you should first think about the surface. Anyone running on Teufelsberg in Berlin needs a different model than a runner who is out and about in the mountains. With a door-to-trail running shoe, you are ideally equipped for running from your front door to across the trails. These models also allow you to walk comfortably over asphalt and do not wear out too quickly on the solid surface. In turn, they are a lot of fun to run on trails with good grip and stability.

‍

If you have endurance runs on demanding terrain, then the trail shoe must be selected accordingly. These models require more protective elements and also a more aggressive profile for improved grip when running. The cushioning properties can be based on running shoes for the road. A distinction can be made between flat, direct shoes and maximally cushioned models for longer runs.

‍

On Cloudvista — door-to-trail shoe with good dynamics

Salomon Sense Ride 5 — A trail shoe for every occasion

Hoka Mafate Speed 4 — Comfortable and robust trail shoe

No items found.

Step 3: Understand your foot shape and choose the best fit

‍

Ok, now you have an overview of the different shoe categories and, thanks to the first step, you are able to determine the appropriate shoe size (= inner shoe length) for each shoe.

‍

But the most exciting question is and remains of course: Which shoe is the best for ME in the category?

‍

We'll sort this out in the third and final step.

‍

First of all... there is certainly no one perfect shoe and our idea of 3 shoes in each category is just an excerpt from the variety of running shoes you can choose from. Of course, we're not kidding ourselves and are aware that style, brand and pricing play a role (perhaps even bigger) than the perfect function. The good thing is, with our workflow presented here, you are able to assess the fit for you and decide for yourselfWhich of your preferred shoes is also the best fit.

‍

Understanding your foot shape

‍

Take a look at your drawing of the feet again. For the first time, measure in addition to the length The distance between the widest areas on your forefoot off. Then have a look at the diagram. On the x-axis, you search for your foot length. Then drive from there in the y direction up to your width. The situation in the corridor allows you to make an objective assessment of whether you have a wider or narrower foot shape.

It is also worth taking a View of your inner arch from the side. If your foot is rather flat and tends to “pronate” too much under load, i.e. to “tilt” inwards, then the correct width of the shoe is even more critical (simply because your foot will constantly work inwards against the shoe). A running analysis in a shoe store or a slow motion video with the help of someone at home can also provide information.

Match your foot shape with the basic shape of the shoe sole

‍

In the end, of course, the following applies: Nothing beats trial and error.

‍

We always recommend that you get a smaller, Shortlist of shoes that are suitable for you to order home Or leave it at the shop and remove the sole from the shoe for the first time. Ideally, even BEFORE slipping on for the first time.

‍

Stand on the sole and you get a first, very rough impression of how well the shoe could fit your foot. Don't worry, in front of your toes you should see the mentioned 10-15 mm space!

‍

But now take a closer look at the entire shape, especially the width. You don't necessarily have to see the sole clearly everywhere anymore, but you should at least be able to Move your finger around your foot and always be able to touch the sole. If your foot is so much above the sole in one or more places, you can assume that this shoe will cause stress there later on. Regardless of whether you feel it right away or not, the shoe doesn't have the ideal fit.

‍

In this case, try another model and see if it works better. IMPORTANT: If a shoe model of your correct length (which you defined in step 1) does not fit in width, then you can DO NOT vary with shoe size to fit the width of the shoe. This is a classic mistake that you should avoid.

‍

If a shoe of the correct length for you does not fit in width, then it is the wrong model, not the wrong size!

Example of a shoe structure that is too narrow. The yellow line marks the footbed in the shoe and shows where the foot doesn't really fit well.

‍

Feel the overall fit of the shoes

‍

If you find a shoe that seems to harmonize length and width, slip on.

‍

Now it's time to “feel.” It is usually a very subjective impression, but you should wear the shoes for at least 15 minutes and walk/run in them for a bit. Focus on the feeling in the shoe. Are there pressure points somewhere? Do you feel constricted or held too little at a certain point? Ideally, you have the feeling that the shoe felt like a second skin and literally “sucks” onto your foot. If you have the feeling and have followed steps 1-3 beforehand, then you have found your shoe!

‍

Summary:

‍

Here is the summary of the process for finding the right running shoe:

Draw your feet on a piece of paper and measure them in length.
Add 10-15 mm to this foot length.
Now choose a few models suitable for you from the appropriate running shoe category.
With these models, check which EU shoe size corresponds to your calculated inner shoe length in cm.
First remove the insole of these shoes, stand on it and check the basic fit.
If this fits, slip into the shoe and feel the overall fit with at least 15 minutes of wear.
If the fit is not ideal (e.g. too tight), correct it NOT with shoe size. This is determined by the length!

‍

No items found.