Each runner is different and runs differently. Through these few explanations, this will allow you to define your runner profile and thus find the shoe that will suit you best.

How to find the right running shoes?

Finding the right running shoes can quickly become a real headache. Customers are faced with all the different models offered in sports shops and different inscriptions like “movement control”, “stability”, “minimalist” it is difficult to make the right choice if you do not know their meanings.

What should be taken into consideration before buying running shoes?

So rather than trusting your instincts or following your friends’ preferences, let yourself be advised by a specialist who will explain to you what form of shoe best fits your foot and stride. It is because the good running shoe will prevent you from injuries and allow you to achieve the best performance. The investment is worth it!


The type of foot

First of all, you need to know the morphology of your foot and the type of arch and arch you have: do you have a “normal”, “hollow” or “flat” foot? If you are not sure, you can do the following test: wet your feet and lay them flat on a colored sheet. Observe their footprint. You can interpret it as follows:

  • Flat foot: If the footprint appears almost completely, your arch is sagged and you tend to walk or run on the inside of the foot. Depending on the intensity of this trend, you should choose a stable shoe with movement control.
  • Normal foot: if half of the footprint is more or less visible, you will have a universal support. This is the most common type of foot and is suitable for most shoes.
  • Hollow foot: If you only notice the tip of the foot and the heel, as well as a thin outer part of your foot, you have an arched foot. In this case, you will tend to walk or run on the outside of the foot. Then choose a flexible shoe with good reinforced cushioning to absorb shocks. Depending on your size and needs, you can also buy soles that support your heel and arch.

The pronation

The pronation means the unfolding of the foot inwards or outwards when in contact with the ground. There are three different types of stride:

  • The pronator (or surprising) stride takes place when the foot turns inward in an exaggerated manner, which can lead to overwork of the leg and foot muscles. The pronators generally have a sagging arch and therefore flat foot. Choose a running shoe focused on stability and movement control that will help you offset this inward rotation.
  • The supinatorial stride tends to tilt towards the outside at the moment of stride. The supinators generally have a very high foot vault and will have to opt for shoes with reinforced cushioning to better absorb the impacts on the ground.
  • The normal stride is the most common and means that your arch has a universal shape. It is best to choose stable, flexible shoes that still provide good foot support.

The different surfaces

Now that you know your stride type, ask yourself what kind of terrain you run most often. 

On a treadmill or asphalt: most of the running shoes fall into this category. They are made to be used on hard, smooth surfaces as found on sidewalks, roads or cobbled streets.

  • Trail shoes: thanks to their stability and their grip on the ground, they allow to run on more or less uneven terrain. They also offer stiffer soles and better toe protection to protect your feet from stones or roots that are on your way.
  • The minimalist shoes: flexible and very light, they provide practically no cushioning or foot support. If you want to try this type of shoe, keep in mind that your feet and muscles are going to need time to get used to.

When should we renew the pair of running shoe?

Do not make the mistake of thinking that only people who run 100 km per week will enjoy perfectly adapted running shoes. Even occasional runners will be more likely to get injured with bad running shoes. Here’s what you still need to consider:

  • When you are standing up, you should always have a space of a finger between your longest toe and the tip of your shoe. So consider taking a half-size more than your usual size as your feet tend to swell when you run.
  • Feel free to run through the store to try the shoe. Ask about exchange or return conditions in case the shoe does not suit you.
  • As a general rule: replace your running shoes about every 500 to 800 kilometers. This number varies by person but it is important to keep an overview of the number of kilometers you have already traveled with your shoes. And naturally, if you start to feel pain (knees or hips …) it is a sign that it is time for your shoes to retire.

Take some time to find the right running shoe to minimize the risk of injury and improve your running technique. Remember comfort is the key.  Your body will thank you!