How to choose running shoes?

Choosing running shoes can be a nightmare for some, so they end up making do with a quick purchase at the mall. But don't underestimate the choice. Even if you've been in the running world for a while, it's important to ask yourself 6 basic questions and answer them honestly before you buy. What are they and how do you solve them? Here we go!

Question 1: What kind of runner are you?

For many runners, the first question requires a lot of self-denial and honest consideration of their options.

• If you're a beginner or starting out overweight, don't be seduced by a fancy pro racing shoe. 
• If you run over heels, it is not advisable to choose a minimalist shoe, or for a natural run. You don't want your joints, ankles and knees to suffer.
• If you don't know your running technique, don't just choose shoes based on your favorite brand or design. Consult the experts from Top4Running, who will be happy to advise you!

Question 2: Where will you run?

One day you run on an asphalt cycle path, the next on forest trails and stones. Each of these surfaces is appropriate for different shoes - different soles.

• Shoes for asphalt and pavement (road shoes) have a very fine pattern to ensure good traction on flat surfaces and to shed any water. They work in a similar way to car tires.
• Shoes for the woods and softer surfaces (trail shoes) have soles with a more significant pattern. It can be compared to an off-road car or motocross tire.
• For combined running on the road and in the woods, citycross shoes are suitable, which have a pattern somewhere between these two types.

Question 3: What types of running will you use the shoe for?

Decide whether you're going to run long runs, short or long races, or the occasional after-work mileage in the shoe.

• A volume shoe (for beginners) is richly cushioned, built for long-term endurance, but is often a bit heavier than a pace or race shoe. For the beginning and for after-work runs, this is the type to go for.
• The pace shoe is suitable for running fast workouts and long races.
• The racing shoe is designed for advanced runners with low weight.

Top4Running TIP: Even a skilled runner should consider whether a racing shoe is suitable for a half marathon or marathon. Most runners are advised to wear a race shoe for the 10km race if you feel up to it, a pace shoe for the half marathon and a volume shoe for the marathon.

Question 4: What type of footstep do you have?

Very often runners run with significantly deformed shoes. The ankles twist at an unnatural angle with each stride, which is caused by the choice of an inappropriate shoe for the type of stride. For simplicity, we divide the stride into:

1) PRONATION (ankle movement is deviated to the inner side)
2) SUPINATION (ankle movement deviates to the outer side)
3) NEUTRAL

It is good to find out your specific footstep before choosing shoes. There are several ways to diagnose your stride. For example, in the Top4Running store in Prague! How does it work?

How did the running analysis work out for Martin?

During the barefoot test, he ran over the footscan several times, which sensed how much pressure was exerted on each zone of the foot and how much Martin's centre of gravity deviated from the ideal axis.

• Based on the result, he found that he has a neutral stride and is medically comfortable in shoes without pronation support, with a neutral stride.
• He would choose the same type of shoe in the case of supination running. Supination shoes are practically rarely produced and in principle there is no need to correct the supination foot and consider it as something bad.
• However, if he finds that he has a pronated foot, he should choose shoes with pronation support. The shoes are more stable and the harder foam on the inside corrects unwanted sig in the ankle.

Question 5: What size do you need?

Once you have chosen the right shoe, you need to choose the appropriate size. Many people buy the same size shoe for running as they do for casual walking. You may be surprised to learn that a running shoe should be one or two sizes larger. Why?

• There must be enough space on the sides of the foot to allow the toes to spread comfortably and not bump into anything.
• There should be at least an centimeter of space around the thumb.
• Expect the foot to swell easily when running and a tight shoe would cause abrasions, blisters and worse, so-called runner's nails (blackened or falling off nails).

Question 6: Where do you buy the shoe?

• Large sports stores and multisports shops are the easiest solution, but the least quality - they are not specialized in running and you will rarely find expert advice and better quality running shoes.
• The internet may also not be the best idea if you don't know exactly what type and model of shoe suits you and know your exact size of the brand. But, if you have this information, then choose your running shoes on Top4Running. Huge selection guaranteed!
• The best solution is to visit one of the running specials directly. A safe bet is Prague Top4Running store - one of the main running arteries, where you can try on your new shoes right away. The expert staff will take perfect care of you, find out your needs and do a footscan analysis, which they will then consult with you. The shoes you take away will be the right ones for you and you'll run hundreds of pain-free miles in them. And that's what this is all about. If you can't go to Prague, just contact us and we will give you advise!

Also try our Shoe Finder, which will help you find the right shoe for your preferences. Easily and online!

Shoe Finder