3 Tips to Find the Right Shoes for You

Ever wonder how, in the land of 432 running and hiking shoe options, to find the right shoe for you?!

Carbon plates…zero drop…rocker this and foam that - oh my!

I get it. I know it can be overwhelming, and this is something I guide my 1:1 clients through all the time. So, let’s break it down!

Let’s talk about the 3 most important concepts to know when selecting a new running or hiking shoe

1. “The drop” or “heel drop”

All running and hiking shoes come with varying levels of different between the elevation of your heel versus your toe. See the difference in the two images below?

The shoe on the right has a higher heel drop (10-12mm), while the shoe on the right is a “zero drop” (meaning, no difference in height between the heel and the forefoot.

What does this mean? This number changes which joints get challenged the most (your Achilles, your knees or your plantar fascia). So, before going to the store (or shopping online) check this number on the pairs of shoes you’ve liked the best and try to stick with a similar number.

A “zero drop” shoe has a difference of 0mm. While some brands have differences as high as 12-14mm, so this makes a big difference on how your body feels and functions!

2. Stability versus minimal shoes

Do you need shoes that control pronation or supination?

First, let’s bust one serious myth. Pronation is not bad for your feet or something that needs to be minimized with running - unless you’re having pain, then possibly. Many of the fastest athletes in the world have “flat feet” or “excessive pronation”.

So, what does matter?

Research shows that the shoes that people rate as “most comfortable” are the shoes with the least likelihood of injury. Yep, you can trust your comfort levels and what feels good when you are actually running or hiking in the shoes.

3. You want a Goldilock’s width

Not too wide….not too narrow but juuuuuust right.

You want room inside the shoes for your toes to move and spread. This is because without room inside the forefoot, the muscles that support your arch are much less likely to be able to support your foot.

Try the shoes on and see if you have room to spread your toes, like in the image below?

If they’re too narrow, looking at a different model or even ordering the same shoe in a wide are both options to explore!

Now, what if you’re dealing with pain or injury?

This is where I recommend a 1:1 consultation to see what you’re specific needs are!

This is because some of the aspects you’ve learned about today (heel drop, width, etc.) plus many of the aspects I haven’t touched on (heel counter width, foam firmness, inserts, etc.) can also change which shoes will help you feel your best and get back to the training you want to do!

Want to learn more about how to keep your body healthy for running and hiking?

Each month, I create and deliver a Toolkit straight to your inbox about how to keep your body healthy for running and hiking looooong into your 80s.