With so many choices available, finding the best-fitting running shoes at your local running store is not always easy. If you want to walk out a happy customer, you need to make sure you choose a running shoe that fits properly from heel to toe, and feels comfortable with your regular walking and running style.
Which parts of the shoe should I look at? How do I find the perfect running shoe fit? Whether you’re buying your first pair of running shoes or your fiftieth, these are questions that confuse us all.
But don’t worry, for we are here to help.
Choosing your running shoe
To start with, it’s always a good idea to learn about the parts of a running shoe, and what their function is. Especially since the slightest difference in design or shape can seriously affect your running experience. You can find out more in our complete running shoe guide!
Here are the main elements you need to know about.
Upper
Consisting of everything above the sole, the upper is traditionally made with engineered layers of mesh and fabric. Today, many running shoe brands are knitting or 3D printing, multi-layer, one-piece upper that stretch and provide support in appropriate places.
You should always choose a pair of running whose upper is shaped like your foot and is smooth all over, without any chaffing or binding.
Ankle Collar
The ankle collar is the wrap at the top of the shoe’s opening which is responsible for holding the heel down in its place. Some manufacturers use thick padding, while others rely on the shape of the shoe.
When looking for the perfect running shoe fit, pay close attention to whether or not your heel is slipping inside the shoe. Also, check if the padding on the sides feels comfortable with your ankles, and if the curve on the back is plush and not irritating. If anything at all hurts or feels uncomfortable, chances are that shoe is not a good fit for your feet. Try one in a bigger size, or look for a different model altogether.
Heel Counter
The heel counter is the semi-rigid cup found inside the rear foot, and is responsible for cradling and supporting your heel. While heel counters don’t necessarily provide motion control, they do center your foot stable landings and support.
Today, some running shoes have external heel wraps, while other minimalist shoes have eliminated it to allow for full freedom of movement. In your new running shoes, always look for a heel counter that feels comfortable with your running style.
Toe Box
The toe box is everything from the front of the eyelets to the end of the shoes, and is an important part of the upper. Most brands also provide runners with a reinforced toe bumper which keeps the fabric off your toes and protects them from stubbing, especially in trail shoes.
The toe box should always stay out of the way, allowing your feet to flex and spread out naturally with every step. If the toe box is binding or rubbing against your feet, then that is not a good fitting running shoe.
Saddle
The reinforced area around the instep (the arch of your foot between the ball and the ankle) that interacts with the laces and holds the shoe securely on your feet is called the saddle. Today, running shoes have a variety of overlays, eyelets and lace designs that give the saddle better and more supportive molds.
If you’re looking for the perfect running shoe fit, pay close attention to how the saddle fits and holds your feet. If your feet keep slipping, or if the fit doesn’t feel natural, try a different shoe.
Outsole
The outsole is where the rubber meets the road. It is often made using a variety of different rubber and foam compounds to increase the shoe’s durability, flexibility and bounce rate.
The perfect outsole will provide you with good traction, stability and durability, without adding unnecessary weight or stiffness to your stride.
Flex Grooves
Some shoes bend just like your foot does. This is due to the flex grooves that the designers have added underneath the shoe. These turn the toe up slightly and cut the midsole in a rocker-like pattern, allowing for a more natural feeling stride.
Always take running shoes out for a test run before buying them. If you want the perfect fit, the shoes should flex and roll just like your foot wants them to.
Midsole
This is the foam between the outsole and the upper, and is designed to be comfortable and cushion the runner from the impact running has on your ankles, heel, and knees.
For the best running shoe fit, always choose shoes with midsoles that are soft and thick, and feel right at running speeds.
Heel Cushioning
The heel cushioning is the part of the midsole that is specifically designed to minimize the impact runners feel on their heels. Different shoes use different cushioning materials, and many brands also offer a softer, “crash pad” area on the outer edge of the shoe.
The heel cushioning should provide runners with the right balance between cushioning, stability and ground feel without altering their natural stride.
Forefoot Cushioning
Landing and taking off also places a lot of stress on your forefoot, and this is exactly what the forefoot cushioning aims to minimize. Plus, this cushioning also protects the structures of your feet.
The right running shoes will always be responsive, and provide you with soft and comfortable midsole that also allows for a firm push off.
Heel-Toe Drop
Heel-toe drop refers to the difference in height between your heel and the ball of your feet when you’re standing in a pair of running shoes. While running experts disagree as to whether or not the heel-toe drop can actually prevent injuries, it cannot be denied that the drop does distribute the force on the impact on your foot and leg, and a change in the drop ratio can alter your stride.
The best running shoes will always feel right throughout your stride, from landings to toe-off.
Sockliner
This is the removable padding of foam you’d find inside the shoe. The sockliner is responsible for what people refer to as “arch support” and gives the shoe it’s initial step in comfort.
Despite popular belief, softer is not always better. Take the shoes out for a test run, and see if the cushioning and dynamics are working for you. Remember, if it doesn’t feel natural, the shoe isn’t a good fit.
Conclusion
Now that you know what to look for in a running shoe, it’s time to go and buy a pair. At StripeFit we review hundreds of shoes every year, and have compiled the best shoes for all types of runners. Whether you want shoes that are beginner friendly, well suited for flat feet, or are designed specifically for women, we’ve got your back!
