How to Choose Your First Running Shoes on Your Own
A straightforward guide to understanding running shoe types, decoding cushioning levels, and finding the perfect fit without going to a specialty store.
By the Millennials Wellness editors 7 min read
You are standing in a big retail store holding a neon shoe that looks like a hovercraft. Or maybe you are clicking through a sporting goods website with three dozen filters that make absolutely no sense. You just want to jog around your neighborhood without your shins screaming. Instead, you face a wall of technical jargon about energy return, heel drops, and proprietary foam.
Buying your first pair of running shoes does not have to be a confusing ordeal when you are trying to build a new exercise habit. You do not actually need an expensive gait analysis at a boutique running shop if you do not have the time or budget for one. You just need to know a few basic concepts about how running shoes are built and how they should feel on your feet.
The two main categories you actually need to know
Running shoes are generally divided into a few categories, but as a beginner, you really only need to worry about two of them: neutral and stability.
Neutral shoes make up the vast majority of the running shoe wall. They are built for people whose feet roll inward a normal amount when they walk or run. That natural inward roll is called pronation. It is your body doing exactly what it is supposed to do to absorb shock. Neutral shoes do not try to correct this motion. They just provide a comfortable platform. If you have never had major foot or ankle issues, a neutral shoe is usually the safest starting point.
Stability shoes are designed for people whose feet roll inward excessively, often called overpronation. If you look at an old pair of your everyday sneakers and notice that the inside edges of the soles are severely worn down, you might overpronate. Stability shoes have firmer materials built into the inside edge of the midsole. This firmer section acts like a gentle bumper to keep your foot from rolling too far inward.
Making sense of cushioning levels
If you look closely at the side profiles of modern running shoes, you will notice that the foam soles vary wildly in thickness. Cushioning generally falls into three levels, and picking one is mostly about personal preference.
Maximum cushioning
Maximum cushioning shoes are hard to miss. They look like they have a thick mattress attached to the bottom. More foam means more shock absorption, which feels incredibly forgiving on your joints when you are pounding the pavement. The trade-off is that they can feel slightly clunky, and you will not feel the ground beneath your feet very much.
Moderate cushioning
Moderate cushioning is the traditional middle ground. These shoes have enough foam to protect your feet and legs, but they still feel relatively light and flexible. For a first pair, moderate cushioning is incredibly reliable. It gives you a nice balance of comfort and responsiveness.
Minimal cushioning
Minimal cushioning shoes have very thin soles designed to mimic running barefoot. While some experienced runners prefer them, they require your lower leg muscles and Achilles tendons to do a massive amount of work. If you are just starting out, minimal shoes can be a quick recipe for sore calves.
The anatomy of a good fit
Finding the right fit is the single most important part of buying running shoes. A shoe with the most advanced foam in the world can still give you blisters if it does not fit your foot correctly.
First, you need to understand that your running shoe size will almost certainly be larger than your everyday shoe size. When you run, your feet swell from the increased blood flow and the continuous impact. If you buy running shoes that fit perfectly when you are sitting perfectly still, they might feel too tight by the end of your first mile.
Here are the specific areas to check when evaluating how a shoe fits:
- The toe box: You need a full thumb width of space between your longest toe and the end of the shoe. Your toes should also be able to splay out slightly. If your toes feel crushed together, the shoe is too narrow.
- The midfoot: The shoe should feel snug and secure across the top of your foot, right where the laces are. It should hold your foot in place without feeling like a blood pressure cuff.
- The heel: Your heel should feel locked in. When you walk or jog, your heel should not slip up and down out of the back of the shoe. A tiny bit of movement is okay, but constant rubbing can quickly turn into a blister.
Pay attention to the arch as well. The arch of the shoe should contour nicely to the arch of your foot. If it feels like you are standing on a golf ball, that shoe is not for you.
How to test shoes by yourself
If you are buying shoes at a general sporting goods store, you will have to be your own fit expert. The process is entirely doable if you follow a few basic guidelines.
Always try on shoes at the end of the day. As mentioned earlier, your feet swell throughout the day. Trying shoes on in the evening gives you a much better approximation of how big your feet will be during a run. Bring the socks you actually plan to run in. Trying on running shoes with thin dress socks or thick winter wool socks can throw off the fit.
Once you have a pair on, lace them up securely and stand up. Do the thumb test at the front of the toe box. If the length is right, take a walk down the aisle. If the store allows it, do a very light, slow jog for a few steps.
Listen to your feet immediately. Modern running shoes generally do not need a long break-in period. They should feel comfortable the absolute second you put them on. If a shoe pinches or rubs in the store, it can feel much worse at the end of a long run. Do not buy a shoe hoping it will stretch out.
Managing your expectations and your budget
Running shoes are expensive, and the price tags on the newest models can be intimidating if you are staying active on a budget. However, you do not need to buy the newest release to get a great shoe.
Shoe companies update their models every year, much like smartphones. When the new version drops, the previous version goes on sale. The older model is usually almost identical to the new one. Looking for last year’s model on the clearance rack is the easiest way to save a significant amount of money.
You should also be flexible on color. The most popular colors always sell out first and rarely go on sale. If you are willing to wear a genuinely bizarre color combination, you can often find deep discounts. Your feet do not care what color the foam is.
Keep in mind that running shoes are not a one-time purchase. The foam in the midsole breaks down over time from repeated impact. A standard pair will last for a few hundred miles. When the foam loses its bounce or the tread is worn flat, it is time to start looking for a replacement.
When to bring in a professional
If you start a running routine and experience sharp, persistent pain in your feet, shins, or knees, it is time to stop running and see a physical therapist or a sports medicine doctor. Mild muscle soreness is expected when you try a new activity, but sharp joint pain or pain that forces you to limp is not.
You should also seek professional advice if you experience numbness or tingling in your toes during or after a run. This can sometimes be a simple lacing issue, but it can also indicate a nerve problem that needs a proper evaluation.
If you have a history of plantar fasciitis, Achilles tendonitis, or frequent ankle sprains, consult a podiatrist before starting a new running habit. They can evaluate your mechanics and guide you toward the right features. They might also recommend custom inserts, which can significantly change how a shoe fits and what type of shoe you should buy.
