Shoe Guide

How to properly pick a running shoe

For runners, selecting a shoe that will fit our needs can be overwhelming.  Many factors affect our decisions, from our favorite brand, distance, terrain and more important our foot anatomy and body mechanics.

One of the most important and overlooked factors that will help you find the right running shoe is our body mechanics.  A Gait analysis is a must before making any decisions.  Do you Pronate, Supinate, or are you a lucky to be considered normal? Pronation is the inward roll of the foot when the heel strikes the ground and the arch flattens out.  Supination is the opposite; the foot rolls out and has a tendency for high arches.


This important factor will give you a base on the type of support that your feet will need.  By picking the correct shoe, one can decrease the degree of pronation or supination.




For runners with a tendency to pronate, a shoe with support in the inner part of the shoe sole is recommended. This decreases the angle of pronation and helps decrease the potential for injuries.



Runners that supinate do not need any support on the inside the shoe.  The shoe should have good cushining and allow the foot to strike and be able to comeback to normal position.  Too much cushioning is also not recommended, as the foot will tend to roll excessively.

There are other factors to consider but the following are some things to keep in mind.

  • Select a shoe size usually 1/2 size to a whole size bigger than you are used to.  Remember your feet swell with heat and have enough room for your toe nails not to touch the end of the shoe.  You will be glad after your first long run when you will be less likely to get black toenails.
  • Getting the appropriate width is also very important, your foot should not hang over the edge of the shoe insole.
  • When trying your running shoes, use the socks that you will be running in.  A sock made of coolmax material is recommended as it wickes away moisture and reduces likelihood  of blisters.