How to Choose the Right Footwear for Long-Distance Running

While style can come first when you are choosing a pair of running shoes to wear to the gym, it’s a different story when you are picking a pair for long-distance running. The shoes you choose are not merely part of your outfit; they are vital to your performance. The right pair can help increase your speed and protect you from injury, so it pays to pick well. Here is how you can.

Know Your Foot Type

It often surprises people to find out that there are different types of feet, and we are not just talking about their size. However, knowing your foot type is the foundation for picking the right running shoes. A good starting point is to pay attention to how your foot strikes the ground when you run. Some people are overpronators whose feet roll inwards, while others are underpronators whose feet roll outwards. There are also many neutral runners.

Knowing which category you fall into can help you pick an appropriate pair of shoes because manufacturers design them with specific foot types in mind. For example, the Asics Kayano 20 offers the support that overpronators need for a more efficient, comfortable run.

Know Your Running Terrain

Another key consideration when picking running shoes is where you run. Running locations also tend to fall into three handy categories: roads, trails, and both. Road runners primarily need shock-absorbing soles that mitigate some of the stress their joints are subjected to by repeatedly striking hard surfaces. Trail runners, on the other hand, often require more grip and sturdy soles that will not lose their shape or fall apart from running on uneven ground.

For runners who enjoy both, you can also find hybrid running shoes that combine the flexibility and cushioning of road running shoes along with the traction that trail runners require.

Consider Your Cushioning Requirements

Cushioning is important in all types of long-distance running because of the repetitive stress your joints are subjected to, but it is not necessarily the case that more cushioning is better. Some runners love a soft shoe that lets them feel like they are running on clouds, while others prefer to feel the ground as much as possible. It is largely a matter of preference, and the material matters as much as the amount of cushioning.

Watch the Weight

While it is true that lightweight shoes are generally faster to run in, they are not always the most durable option. Consider whether you are buying your new running shoes to regularly train in or to try and beat your personal best in a race. If the former, a slightly heavier option might be better because they can last longer, as well as offer more support and cushioning.

That said, the heaviest option may not be best either. The ideal show is one that provides the support and comfort you need without feeling bulky or heavy on your feet.

Make Sure They Fit

Shoes are designed with slightly different shapes and dimensions, so some will fit you better than others. It is important to wear ones that fit, because running long distances exacerbates defects. If the fit and shape of the shoe causes it to rub against your skin, you will end your run with a nasty blister. If the shoe fails to correct overpronation or underpronation, then the more you run, the more pronounced this will become.

Always try on your shoes before buying them, and don’t just rely on the size guidelines. The best time to try them is at the end of the day, because your feet swell slightly during the day as you use them, just like they will do when you run a long distance. Make sure they are snug, but not tight, around the toes and heels. The midsection of your foot should feel secure.

Be Careful with Your Budget

Running shoes can get very expensive, but price is not always a good guide to finding your best running shoes. Focusing on the factors outlined above and staying within your budget will result in a better running experience than splashing the cash on a flashy pair that doesn’t fit properly.

Conclusion

If you are taking up long-distance running, finding the right pair of running shoes is an important decision. By considering the factors listed here, you can find a pair that supports your running, making you faster, more efficient, and safer.