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How to Pick the Right Running Shoes
Advice from an expert on the dizzying array of choices
When I went shopping recently for a new pair of running shoes, I was surprised by the size of them—the wide footprint, if you will—and several other features that were new to me. In researching an article about how to start running and avoid injury, I reached out to three experts. One of them, Gary Liguori, offered more advice about shoes than I could fit into that piece.
Liguori, PhD, is dean of the University of Rhode Island’s College of Health Sciences. He serves as editor-in-chief of the American College of Sports Medicine’s journal, Exercise, Sport, and Movement. He’s also a lifelong runner who ran competitively in high school and college. Below is the longer version of his shoe-shopping advice, verbatim:
For running, shoes are more important than for walking, but for either, comfort and cost are two of the most important variables to consider. Almost any name brand of running shoe on the market today is good enough, and likely exponentially better than what was available 10 years ago. So, if there is a shoe brand you are loyal to, and they make a running shoe, that might be a good place to start. Things to consider, on an individual basis:
Midsole cushioning: This is the squishy part of the shoe that makes up the bulk of what is under your foot. ‘Minimal’ shoes, with very little cushioning, were trendy a few years ago, but not so much anymore. Unless you are biomechanically perfect, which is unlikely, stay away from these.
Now ‘max cushioning’ is the thing, which may also be too much for most casual runners. You can also read about ‘stack height’, ‘drop’, and weight, all of which have limited value for the average person looking to start light running. Altra is a very popular shoe brand, however they are famous for ‘zero drop,’ which means the amount of cushioning is the same throughout the length of the shoe. Most shoes have more cushioning in the heel area, meaning there is a ‘drop,’ in height from the heel to the toe. As I said, Altra are very popular, but the zero drop is not for everyone.
Don’t worry about midsole material, they are all good. Top-of-the-line running shoes today are around $160, but you can easily get away with half that…
