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Running is a great way to take care of yourself and get the exercise you want and need. It can have positive effects on your mental health and help protect your bone density and fight osteoporosis. If you’re a plus-size runner, make sure you start slowly and wear the right shoes. Good footwear can make or break running because it helps you stay comfortable and lowers your chance of injury, which helps you stick with it over time.
Finding the right pair of shoes for running (or, if you’re starting out, walking) can give you the support you need to make this healthy choice a long-term habit. Great shoes can also turn you into a more confident runner. Keep reading to learn how to find the best running shoes.
All runners need to find the right running shoes, but it might be even more important for those with a heavier body weight. Research shows that walking requires your foot to absorb 1.5 times your body’s weight with each step. When you’re running, that number goes up to somewhere between 2.5 and 3. This means that heavier runners are asking their feet and legs to absorb more weight than lighter runners. Having shoes with the right cushioning, stability, and durability will help you feel comfortable running, allow you to avoid injuries, and ensure that you have running shoes that last.
Different kinds of exercise may require different types of shoes. There are shoes made specifically for running outside, running inside, trail running, treadmill running, jogging, walking, and more. There’s some overlap here. For example, a walking shoe with good stability and cushioning may also work for running.
Different shoes will work better for different people. Some runners swear by a certain brand, while others buy a different kind of shoe every time they buy new ones. No matter how you decide, the following factors are key when buying shoes for running or other activities.
Good cushioning will help absorb the impact of every step you take while you run. This helps keep you comfortable and injury-free. You can buy shoes with more or less cushioning, but they should still feel relatively lightweight and breathable to keep your feet as cool as possible.
If you know that you have high arches in your feet, you’ll want a shoe with even more cushioning. High arches can make you more prone to certain types of injuries. Properly cushioned shoes that let your feet pronate (turn) will help to absorb shock when they hit the ground.
Your running shoes should fit your feet well. You’ll need to account for wide feet, narrow feet, or any other unique needs. Shoes labeled for different body types often vary in width and shape, but it’s OK to buy whatever fits you best. Some brands also offer gender-neutral styles or versions with extended width options, sometimes up to extra wide, if you need that.
You’ll want to make sure that your running shoes are neither too tight nor too loose from the heel to the toe box. Unless a healthcare provider tells you differently, you want a finger’s width between your toes and the end of the shoe. Don’t buy shoes that need breaking in, either. You should be comfortable from the start.
If you have special running socks or insoles, bring them when you’re trying on running shoes. That way, you can be sure the shoes fit well with everything you’ll wear while running.
You’ll want both the upper part of the shoe and the sole to be durable. The material that makes up the upper is key when it comes to how long your shoes will last. You’ll want something that’s both strong and breathable. Different sole materials vary in durability. The best way to learn about these materials is to ask at a running store, since it can be hard to tell them apart just by looking — especially if you haven’t bought many pairs of running shoes before.
Test a shoe by bending it in half. Shoes that are harder to bend are more durable. Note that you may have to make some concessions here if you’re looking for very lightweight shoes.
Once you’ve been wearing a pair of running shoes for a while, look at the sole to see if it needs to be replaced. When it starts to crack, the tread gets smooth, or it looks wrinkled, it means the sole is breaking down, and it’s time to replace the shoes, even if they look fine otherwise.
The amount of support you need can vary based on your preferences and the shape of your foot. People with flat feet or high arches need extra and different kinds of support. Support options include:
If your foot rolls inward too much when it hits the ground (called overpronation), you’ll need a shoe with extra support in the midfoot area. These are sometimes called stability shoes. It’s hard to make generalizations because different runners prioritize different things when it comes to shoes. They also have different needs.
If you need more support than you can find in a shoe, orthotic inserts or insoles can be put in your shoes to help get your support just right for running. Talk to a healthcare provider, or even a podiatrist (foot doctor), about getting the right orthotics for your needs.
The best way to buy running shoes is to get help at your local running store. These are staffed by people who know running inside and out. Many staff members will have you run on a treadmill and record how your feet move while you run. Then, they can use these images to suggest shoes for you to try. Most will have you run in any potential new shoes to see if they improve your running or have unintended negative consequences. If you can’t test the shoes in the store, make sure you can return them if they don’t work for you.
If you’re particularly concerned about getting the right fit or if you’re worried about being a heavy runner, you can see a physical therapist for a gait analysis before you go shoe shopping, so you know what to look for. Even then, the experts at the running store are the best people to tell you which shoes are most likely to work.
Some other tips for buying running shoes include:
Finding the best running shoes for your needs takes some time, but it will pay off when running feels good. You just may find yourself more confident, happier, and with a better lifestyle, too.
On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.
What did you look for the last time you bought running shoes? Let others know in the comments below.
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