Whether you’re a new runner or you’re training for your 10th marathon (go you!), choosing the right running shoes is nothing short of essential. But with so many on the market, how do you know which shoes are right for you? To get the lowdown on what we should be looking for, we spoke to ASICS running coach Sam Hopper.
Sam, thanks for chatting to us! To start with, what are some of the mistakes you see runners make when they choose shoes? “You know, I see a lot of people using incorrect equipment or gear in general. With footwear, I often see people wearing casual or sports-style shoes when running, but they're not necessarily designed for training. The sole of a casual running shoe is designed around casual wear, like walking around the shops, or walking your dog. They’re not designed for prolonged running over long distances.”
Can you tell us a little bit about the design of modern day running shoes?
“With performance running shoes, there are different subcategories. About 10 years ago, there were just ‘training’ shoes and ‘racing’ shoes, and you wouldn't do too much training in your racing shoes because their foam was really firm and heavy. So you’d use your training shoes all the time, as they saved your legs from getting too beaten up. Now, there are different types of training and race day shoes, with a lot of carbon-plated shoes out there as well. These allow for better energy return to reduce fatigue.”
What should we be aware of when choosing running shoes then?
“The most important thing when it comes to getting a shoe fit is to look at the width and the length of a running shoe, and then also, subjectively, the comfort. Nine times out of 10, if the shoe feels comfortable, you can slip your foot in easily and the fit and the width is correct, they’re the right shoe for you.”
What if I’m a heel striker? What should my running shoes look like?
“So there was an idea in the past that you had to be a ‘foot striker’ or land on the front of your foot to be an efficient runner. But nowadays we have a lot of race day shoes that have a thick layer of wide foam to help with this. And if you look at the runners that are winning major marathons now, a lot of them are actually heel strikers. So my opinion is it's okay to heel strike if you purchase a shoe that has a lot of foam or ‘stack height’ in the heel to protect and absorb the force that's going through your legs and your feet. So if you’re a heel striker, look for stable shoes that have firmer foam to protect the foot by slowing or reducing the time that it takes for it to hit the ground.”
How do you know if your shoes might not be right for you?
“If you get any soreness that's not relieved with rest and recovery, then it’s possible you're in the wrong type or size of running shoe.”
Do you recommend buying running shoes online?
“Not generally. The fit of a running shoe is really important because a lot of runners will assume their running shoes will be the same size as their normal shoes. But as you run, your feet start to swell up and as you push off your foot slides forward a little bit. So you actually need to go up half a size or a full size for your running shoes. When you buy shoes online you can’t know how they’ll feel until you try them on properly.”
So what’s your number one tip for choosing the right running shoes?
“I think the most valuable thing to do is to go into a store that sells performance, running shoes, and get properly fitted. For example a specialty running store or an ASICS store will qualify you based on the distance you're training for and what your running habits and goals are, and they’ll suggest a few different models based on that.”
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