Choosing the Right Shoes for Your Gait and Avoiding Injury

So the most important piece of equipment you need for running is going to be the shoes. But it’s no good to just get any old shoe — it needs to be a good shoe and it needs to be one that is specifically tailored to the way that you personally run.

So how do you know what that is?

The best way to find out is to visit a running shop. Here, you will often be able to find a treadmill with a camera attached which is designed to monitor and measure your precise gait. This will look at when your feet hit the floor
and which part of your foot strikes the floor first. This is important because it will right away be able to show you any signs of problems with your running style and it will help you to learn more about your individual technique.

Some people will find that the ball of their foot hits the ground first. This is called a ‘toe strike’. Other people will find that their midsole hits the ground first. And many people will find that their heel hits the floor first. Depending on which type of runner you are, you need to make sure you have the right type of shoe. Those who hit with their heel first for instance will need a bigger ‘heel to toe drop’.

The shoe will need to be more structured and supportive and it will need to be more padded. Others will be able to make do with a slightly more minimal shoe. We’ll be discussing this article but suffice to say that these types of shoes use less of a sole in order to make your foot more flexible.

This is good because you want your foot to land on the ball first in many cases and a more flexible shoe allows you to do this when it is your natural tendency to begin with. The shoe store will be able to advise you on what type of runner you are and they will be able to give you the best shoe for your specific technique. What’s more, is that they might be able to identify any issues with your current gait for example if you are over-pronating, or if you are flat footed.

If you have a flat foot, you’re going to need arch support. If you are overpronating, then you’re going to need some kind of insole. You may even find that your legs are significantly different in length. If that’s the case, then you may need specialist orthotics to solve the problem. You also need to think about what the aim of your shoe is.

Do you want to run fast? Or is your aim to run for long distances? Do you want to run on tarmac? Or do you want to run through the forest (‘trail running’)? If you want to run fast for instance, you’ll want to look at a shoe with a sole
that is able to offer a lot of energy return. In other words, you need a shoe that is somewhat ‘bouncy’ so that when your foot hits the road, it propels you forward with even more gusto.

Adidas makes a foam called ‘boost’ that is very good for this. If you’re looking for something that will let you run longer distance on tarmac, then you might want a more structured shoe that guides your foot through the motion. You will also want more shock absorption and possibly even insoles.

And if you’re planning on trail running, you’ll need to go more minimal to avoid letting your foot roll. Sizing is also very important and so too is choosing a shoe that will be breathable enough, light and comfortable. Try a few on, try bouncing up and down and feel around the toe box to make sure there’s enough space. Sizing can be a little off when you’re wearing running shoes — so make sure you actually try them on before you order!