Running Shoe Buying Guide
When it comes to running gear, your shoes are the most important part. For comfort, stability, injury prevention, performance, and more; you’ll be spending a lot of time in them, meaning picking the right pair is vital to making your runs more enjoyable.
To understand the importance of a good pair of running shoes, we must first understand the impact on our body. A typical runner will experience 2-4 times their body weight in impact forces for EACH foot strike during a run. For a 75 kg runner, that’s 150-300 kg of impact per stride, and over the course of a 5 km run, that’s an awful lot of stress on the body. To combat that stress and help to prevent injury, we wear well-cushioned running shoes, which help to reduce the impact load placed on us as we run.
However, picking a running shoe that is right for you depends on many factors, such as your foot shape, the way you run, and the type of running activity you want to do. In this guide, we’re going to break this all down for you so you can buy the perfect running shoes for you!
Free Gait Analysis at GO Outdoors KUDOS Run Department
Within selected stores, you will find our top of the range KUDOS run departments, where you can not only shop for your next pair of running shoes, but we also offer a FREE gait analysis. The free gait analysis will break down how you run and the shape of your feet, and with the help of our friendly staff, will give you personalised recommendations so you can walk away with a pair of shoes which can help you to perform at your best.
Find Out More About Kudos Run Shop Running
How Often Should You Replace Your Running Shoes?
One of the most common questions from beginner runners is: how often should I replace my shoes? Running in a pair of shoes for longer than their lifespan can cause a multitude of issues, with the main one being injuries.
As a rule of thumb, a running shoe should give you a minimum of 450 km, and up to 800 km depending on how you use them. It can be tough to track how many kilometres you’ve done in a pair of running shoes, but one way to do so is to track your mileage on Strava. Add your running shoes to personal equipment through the ‘my gear’ tab in settings. With every run, you can choose which running shoes you used, and Strava will track your mileage. You can even set reminder notifications for when you hit a specific mileage in your shoes.
Did You Know About Our Strava Run Club?
Over on Strava, we have our very own run club; KUDOS Run. For every new member of KUDOS Run, we’ll be donating £1 to the Brownlee Foundation, which was found by Olympian brothers Alistair and Jonny Brownlee.
Trail vs Road Running
If you’re running on trails, you’re going to need a different type of running shoe than those who run on the road. You want to ensure you are protected while out on the trail, which means there are some additional features that come with trail running shoes that set them apart from road running shoes.
Outsoles
The soles of trail running shoes are designed with high levels of grip to offer increased stability that would be wasted on flat surfaces like pavement. For this reason, trail running shoes need larger lugs than road running shoes. Road running shoes typically have a flatter, smoother outsole designed for pavement, whereas trail running shoes have softer, larger lugs to increase traction on uneven terrain.
Midsoles
Trail shoes have a stiffer midsole to create a more stable platform for running on uneven terrain. Road shoes have a softer midsole to increase shock absorption on harder surfaces. Some trail shoes may feature a rock plate in the midsole to help protect your feet against sharp objects.
Upper
Road running shoes are much lighter and more breathable than trail shoes, as they don’t require the same protection against the elements.
Shop Road Running Shop Trail RunningFoot Shape & Gait Analysis
Now we’ve broken down the key differences between a road and trail shoe, understanding your foot shape and gait (how you run) is important to ensuring you pick a shoe which is suited to your foot shape and running style. Not every person is the same, and that applies to feet and running styles too.
Understanding your foot shape can help determine the type of support you need. The best way to understand this is through our KUDOS Run Gait Analysis. Using the 3D scanner and a pressure plate, the system produces a 3D image of your feet, recommending shoes which suit your foot shape and your running style. If you’re looking to get your gait analysed, then head down to one of our KUDOS Run Departments, and one of our friendly staff will be on hand to help you.
Foot Shape
Hollow Foot - ‘Pes Cavus’: Recognised by a high arch, often associated with supination. Requires more cushioning and padding to provide comfort.
Wide spread flat foot – ‘Prolixus Emanio’: Distinguished by fallen arches and typically associated with overpronation. Requires cushioning and stability support.
Flat foot – 'Pes Planus': Characterised by a very flat, fallen arch. Can lead to overpronation or supination and typically requires orthotic insoles and strong arch support.
Running Styles
Having a pair of running shoes that suit your feet is important, but they also need to suit your running style. Some runners heel strike, while others land closer to their midfoot or forefoot. Each shoe has a drop, which is the difference in height between the heel and toe/forefoot, measured in mm.
A low drop (0-6mm) is better suited to midfoot or forefoot strikers, allowing for greater recoil in the ankle joint during running.
A high drop (7-14mm) is better suited for heel strikers or those with Achilles problems, as it provides more cushion and protection.
No matter how you run, the best way to get a detailed understanding of your running style and feet is to visit one of the KUDOS Run departments and let our friendly staff guide you through our gait analysis. This free service provides an in-depth analysis of your feet and recommends the best shoes for you in just minutes!
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