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  • Writer's pictureLuke Nelson

Top tips for choosing a new running shoe

👟Time to update your running shoes? Here are our top tips for finding the best shoe for you!


After locating your local reputable running shoe store, here are a few things to consider when getting that new shoe:

🙋🏼‍♀️Firstly, what are you needing the new shoe for? Easy runs, faster runs, races?

🙋🏼‍♂️What are you currently wearing, & what do you like/dislike about them? Be cautious of drastically changing shoe type

Then select a few different shoes depending on the above answers.

Try them on:

🔑Wear your usual running socks

🔑If your feet are prone to swelling when running, try on your shoes AFTER a run

🔑How do they fit? Ensure when standing there is a thumbs width of space at the front of the shoe & room in the toe box for your toes to wiggle.

Next, it's time for a test run either on the treadmill or outside (whichever you are comfortable with)

🔑Run at the speed you will be using the shoe for i.e. easy pace, tempo or intervals

🔑Ensure no friction points in the shoe, especially around the heel collar & counter: whilst it may seem subtle, to begin with, running for km's with something rubbing can end in disaster


Comfort is important, & 2020 study by Chris Bishop identified 5 keys areas to consider:

1️⃣Heel cushioning

2️⃣Forefoot cushioning

3️⃣Shoe stability

4️⃣Forefoot flexibility

5️⃣Overall shoe comfort


✅Compare shoes & buy the one that ticks all the boxes for you!


👋Runners, save this post for when you are buying your next pair of shoes & share it with your running friends!



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📚References

Bishop, C., et al. (2020). "The running shoe comfort assessment tool (RUN-CAT): Development and evaluation of a new multi-item assessment tool for evaluating the comfort of running footwear." J Sports Sci 38(18): 2100-2107.

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