How to Choose Your Running Shoes

Running not only adds days to your life – it adds life to your days. As one of the most effective and accessible ways to improve your cardiovascular fitness, running is an aerobic sport that can be easily implemented into your daily regime.

Whether you run to keep your mind active or aim to build endurance or speed, investing in the right pair of shoes can go a long way in preventing injuries and improving performance. Many runners underestimate the importance of proper footwear for different forms of running.

 Running in the right pair of shoes elevates every strike and stride. Beat your personal bests no matter your running goals. Here is how you can choose a pair of shoes for every type of running activity and terrain.

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Long Distance Running

Comfort is everything for endurance runs. From 10km jogs to marathons, shoes with superb cushioning will help you go the distance. Cushioning, which is typically measured by the amount and quality of foam in the midsole, can reduce the perceived impact of each footstrike. While preferences in cushioning level may vary from runner to runner, you can opt for a pair that is both lightweight and comfortable for your foot type.

Apart from comfort, your long-distance shoes should also provide sufficient built-in support. As running long distances can cause muscle fatigue, your running form may break down after clocking significant mileage. Overly flexible shoes may not offer the best support, so stick to shoes that have definite structure in both the sole and heel counter.

We Recommend: Designed as a marathon-specific shoe, the Velociti Elite offers a balance of flexibility and cushioning. This lightweight pair of running shoes is equipped with a full-length carbon fibre plate encased in a soft midsole foam that compresses and bounces back for enhanced energy return on every footstrike. UA Flow is a durable, grippy foam that works as both your cushioning and sole. So, your shoes feel lighter and your strides get faster with a firm, close-to-ground feeling as you run.

Shop Velociti Elite

Essential Running Footwear Tips

How Running Shoes Should Fit

Many runners are unsure about how much room their shoes should have. Coupled with a rise in your blood flow, the impact of each foot strike can cause your feet to swell slightly during a run. As such, it is typically more accurate for you to try on shoes at the end of the day, when your feet have swelled up.
You do not necessarily have to buy a size bigger for your running shoes but there should be at least about a finger’s width of space between your longest toe and the end of the shoe. As a general rule of thumb, you should be able to wiggle all your toes within your shoes. Additionally, the upper of your running shoe should feel snug and not constrictive. As for the heel, it should also envelop the back of your foot snugly. You can tell if the running shoes are too big when they start slipping off while you are walking or running.

Know Your Foot Type

Different foot types require a different shoe fit. Neutral feet generally fit well in most shoes. On the other hand, those with narrow, flat feet are usually overpronators, so lightweight running shoes with medial support may be more ideal. If you have high-arched feet, highly cushioned shoes with a curved shape can offer added support. For people with wide feet, bunions or hammer toes, a wide toe box will bring more comfort.

When to Retire Your Running Shoes

It may be tempting to cling onto your favourite pair of running shoes for years but replacing them frequently can save you from discomfort and injury down the road. So, how long do running shoes last for heavy runners? While wear and tear varies depending on your running frequency and usual terrain, running shoes generally have a lifespan of around 600 kilometres (nearly 400 miles), or four to six months of regular use, before losing resiliency.

Besides checking signs of wear in the sole, you can also feel when your shoes have lost its “bounce” and cushioning – your feet should not be hurting after running just a few miles. Shifts in your feet pronation and running gait may also be signs that your shoes are no longer providing ample support.