Running Shoes

Determining your foot type

Matching the right shoe to your foot type and gait is the most important aspect about buying any running shoe or even a walking shoe. Often times, a sports injury could have been prevented had the proper footwear been worn in the first place. You could always visit a podiatrist to determine absolutely what your feet and gait are, but you can figure it out yourself pretty reliably.

A wet test will quickly tell you what type of arch you have: normal (neutral), flat or high. All you need to do is wet the bottom of your foot, then step on a piece of paper. Take a look at your footprint. Neutral feet make a classic-looking print, with a gently sloping line along the inside of the foot, from behind the inside ball to the front of the heel. Those with flat arches won't see much of a curve at all on the side of the footprint, while those with high arches won't even see a continuous footprint -- rather you'll see a print at the ball and another at the heel (Fig. 1).

Your arch type also gives you a clue about your pronation tendencies. Pronation is the rolling of the foot from heel to toe through the foot strike. People with neutral arches also tend to be normal pronators, hitting the outside of the heel and up to ball of the foot evenly across the front, with a bit of inward roll to absorb the stress of impact. Those with a normal arch and even gait can wear pretty much any running shoe. Experts, including those at Runner's World, say that neutral runners should look for a stability shoe, which gives good arch support. Lightweight runners can consider a neutral cushioning shoe -- which skips extra arch support as a trade-off for a lighter (faster) shoe.

Those with flat arches tend to overpronate -- meaning that your foot tends to roll inward when your foot strikes the ground. So you need a shoe that prevents your ankle from rolling inward too much, which can cause stress and injuries. If your foot is mainly normal but tends to roll inward a bit, a stability shoe with extra arch support is a good choice. For those whose feet overpronate a lot, or for those who are heavier or taller than average, a motion control shoe is the best place to start.

The least common arch type is a high arch; those with high arches tend to underpronate, meaning the foot doesn't roll inward naturally to act as a shock absorber. Rather, there's too much stress on the outside of the foot, which can travel up the leg. In this case, fitness experts say you want a neutral cushioning shoe, which doesn't have any added padding or support that could impede your foot from rolling inward. Rather, a neutral cushioning shoe should encourage your foot to roll inward naturally.

You can examine an old pair of running shoes to confirm your gait type. An overpronator will wear the midsoles of their shoes faster on the inside. Their used shoes will, more often than not, lean toward the inside. The reverse is true of an underpronator. Don't confuse yourself looking at the actual sole of the shoe. Most people wear out the sole on the outside of the heel, but this does not necessarily mean that they are an underpronator.

To sum up:

Stability: These shoes always have some form of device, usually in the form of a dual-density midsole made of firmer foam, to discourage overpronation. A dual-density insole contains two different types of foam. This setup discourages overpronation and encourages a proper foot motion. Some neutral runners can wear stability shoes if there is not too much stability, but underpronators (whose feet don't roll in naturally) should stay away from this type.

Motion control: For extreme overpronators (whose feet roll in too much), these shoes are the heaviest, most rigid, most durable and most expensive. They are an extreme form of stability shoes, using denser foam. Neutral and underpronators should not consider this type.

Neutral cushioned: These shoes are specifically designed for underpronators or those whose ankles are more prone to being sprained. They have no devices that prevent pronation. Overpronators should not use these.

Racing flats aren't covered in this report. This type of shoe has little cushioning in favor of a very lightweight minimal design meant for speed.

Trail runners are in a class on their own. We cover this type of shoe in a separate report on trail-running shoes, which some hikers prefer. Trail-running shoes have a sturdier toebox and sometimes an extended sole to repel dirt and rocks. They have a chunkier tread to help grip the trail and shake off mud. A stiffer midsole provides more stability. Trail runners are bulkier than road-running shoes. They are not as cushioned, and although a softer running surface may compensate for the reduced padding, this is one of the main complaints about trail shoes.

Top-rated running shoes

From all this previous discussion of foot and gait types, it should be evident that recommending one supreme running shoe for all is impossible. An overpronator cannot wear the same running shoes as an underpronator. And until you try them on and take a test run, it's impossible to guess which shoes might work best for you. For our report, we've focused on running shoes that get consistent recommendations and comments in shoe reviews. These aren't the only shoes you should consider, but they are a good place to start.

In all our research, the consideration for choosing a women's shoe was exactly the same as choosing a men's. All running shoes, regardless of the sex wearing them, are designed to give the feet control, stability and cushioning. Except for a few specialty manufacturers, all the better models come in both men's and women's versions. Each version is designed around the control and stability for that sex's typical bodyweight and frame. The end result is that women's versions of the shoe tend to be softer and more flexible because women are generally lighter.

Experts say that those with neutral feet and those with mild or moderate overpronation should start their search with stability shoes. These are meant for everyday runners with normal feet as well as for those whose feet have a slight tendency to roll in too much. Stability shoes offer a good balance of cushioning, arch support and weight. The largest group of running shoes is stability shoes. Neutral runners who are more interested in a lighter, faster shoe can consider neutral cushioning shoes, and in between are so-called lightweight stability shoes.

The two most notable stability shoes in reviews are the Brooks Adrenaline GTS 8 (*est. $100) and the Asics GEL-Kayano 14 (*est. $140) . Both come in men's and women's sizes. The Brooks Adrenaline is noted as a Best Buy in the latest Runner's World roundup. Running Times has a nice write-up on the Adrenaline, which is noted for its snug fit in the midfoot, which imparts a supportive feel in the arch along with nice cushioning and durability. Experts say you're more likely to find a good fit with the Brooks Adrenaline GTS 8, since it comes in four widths.

The Asics GEL-Kayano 14 is the latest Editor's Choice shoe at Runner's World. Editors note that the Kayano 14, which comes in both men's and women's versions, has an improved gel section in the heel and almost perfect cushioning that's not too "mushy." Testers at Runner's World and Running Times both use the word "bounce" to describe the GEL-Kayano 14 stability shoe. One of the Running Times' testers found that the heel slips a bit, but a pair of rear eyelets lets you tighten the heel if you need to.

Other well regarded stability shoes include the Nike Air Zoom Structure Triax 11+ (*est. $100) and the Saucony ProGrid Hurricane 10 (*est. $135) . The Mizuno Wave Inspire 4 (*est. $100) has a new design meant for a better fit in the heel. You might consider trying these if you still want a stability shoe, but want something a little lighter in weight. A few thought that the Mizuno running shoe needed more cushioning, however.

Lighter neutral runners and those who underpronate can consider neutral cushioning shoes. This type of shoe doesn't have much extra foam in the midsole, which also makes them lighter in weight. The Asics GEL-Nimbus 9 (*est. $125) is widely acknowledged as a top contender in this category and it won Runner's World's "Shoe of the Year" award for 2007.

Runner's World gave the Adidas Supernova Cushion 7 (*est. $90) its award as Best Upgrade. In a short review for Running Times, Brian Metzler says the Supernova is an "old favorite" that "just keeps getting better." Some testers found the forefoot to be a little too curved, which sometimes bothered their pinky toe. Interestingly, Runner's World recommends the Adidas Supernova Cushion 7 for neutral to mild underpronators, while RunningTimes.com's Metzler says it can also work for mild overpronators.

The Mizuno Wave Rider 11 (*est. $100) neutral cushioning shoe gets a nod at Runner's World, and the About.com Guide to Running praises the Wave Rider as well-cushioned and especially good for runners with wide feet.

If you want something in between the heavier, more structured construction of a stability shoe, but need more support than a neutral cushioning shoe, so-called lightweight stability shoes aim to bridge the gap. Perhaps the most buzz-creating running shoe is the Puma Complete Concinnity (*est. $95) , a lightweight stability shoe. The Concinnity is highlighted in the review at National Geographic magazine, where editors say that the rounded heel "smoothes foot strike and roll-off." In Outside magazine's 2007 Summer Buying Guide, the Concinnity is described as one of its two "Killer Value" shoes. The laces on the Concinnity are asymmetric, running on a diagonal from the outside front to the top inside of the foot. While Outside magazine's article says this improves fit, Running Times testers really don't notice a difference either way.

Also in this category is the New Balance 902 (*est. $105) , which skips the asymmetric laces. The 902's seamless upper is made mainly of mesh, so it's both lightweight (about 10 ounces per shoe) and cool. The New Balance 902 is a "Gear of the Year" winner at Outside magazine, where editors say it's more supportive than other shoes in its weight class, and good for "nimble" runners. The 902 is recommended as a great "everyday trainer" at National Geographic, and in his review for Running Times, David Spetnagel writes that the midsole is made of high quality, durable light foam, which makes this supportive shoe especially well cushioned. Spetnagel writes that this shoe would be a good racing shoe due to its light weight. The New Balance 902 comes in three widths and in funky colors: The women's version is a bright sky blue while the men's version comes in Day-Glo orange.

For those with more severe overpronation, experts say to start your search by trying on motion control shoes. We read good reviews for the Mizuno Wave Alchemy 7 (*est. $100) ; this running shoe gets a highlight in About.com's article on shoes for overpronators. The New Balance 1011 (*est. $120) tested as the firmest shoe in Runner's World's shoe lab testing for 2008. It's interesting to note that New Balance is the only shoe company still making running shoes in the United States, maintaining five U.S. manufacturing plants.

Budget running shoes

The majority of top-rated running shoes are priced at about $100 to $120. One way to save a few dollars is by looking at last year's running shoes. If you catch the sales as the new shoes are coming out, retailers are trying to sell remaining inventory of last year's colors and designs. You can often find last year's models at 30% to 50% off.

Although they aren't reviewed very often (if at all), manufacturers make less expensive running shoes. For example, Asics makes the Asics GEL-Oberon (*est. $65) , a neutral cushioning shoe that sells for half the price of its most expensive models. We did find one research report that attempts to establish whether there are any big differences between expensive and inexpensive running shoes.

A study published in the British Journal of Sports Medicine in October 2007 attempted to determine if more expensive running shoes provide better cushioning and less plantar pressure than lower cost options. Three pairs of running shoes were bought from three different manufacturers in three different price ranges. It was found that low and medium cost running shoes in each of the three brands offered the same cushioning and support as high cost running shoes. Unfortunately, the study didn't identify the brands tested. So does that mean that spending $90 to $130 for a pair of running shoes is a waste of money?

Not necessarily. Every runner, brand and model of running shoe is different, even if only slightly. The challenge is to match the features of each runner to the features and fit of a particular brand and model. The British study did qualify that overpronators require motion control shoes, which tend to be more expensive than other types of running shoes. The British study measured peak forces, but peak forces are not the biggest issue facing a runner. High forces at toe off are believed to be far less harmful than high forces on initial impact, when your body has not yet had a chance to adjust to what is coming. The figures may change over the course of a run as the runner tires, not just in a few strides over a force plate, as done in this British study.

The durability of the cushioning is another issue. The right density of EVA foam might give great results initially but if the foam quickly compresses, the shoes will wear out fast. Different weights of runners require different types of shoes – hence, the men's and women's versions of running shoes.

The lesson to be learned from this British study is that brand is irrelevant. If the shoe fits well, the name doesn't matter. Paying a high price for a running shoe can be worth it, if that shoe provides the flexibility and comfort and support for your individual foot. Similarly, it isn't worth it if it doesn't.

Important Features: Running shoes

Reviewers say the following about shopping for running shoes:

• Buying running shoes is an individualized process. Brand name and style might factor into which shoe you initially pick up off of a display, but ultimately, the brand is irrelevant. It's whether the shoe fits well and provides the support for your foot and gait type that is important.

• You'll get the best service at a specialty running store. Get the advice of a runner/salesman before purchasing. Try on a wide variety of pairs in all price ranges and gauge which ones fit you best. Running shoes should not need a break-in period -- it should feel great right off the bat. Try the shoes on in identical conditions to the way you'll be wearing them during your run. That is, wear the same orthotics and socks.

• Use your running shoes only for running. Mark your shoes or note the purchase date. Most running shoes lose their cushioning after 300 to 450 miles of use, depending partly on your weight and the type of shoe you buy. Even if a shoe doesn't look worn out, you may notice that they begin to irritate you or you start to get runner's toe or shin splints. Keeping track of your mileage will allow you to buy a new pair before problems start.

Shopping notes

All experts agree that the place to purchase running shoes is a running store -- the kind of store that hires experienced runners to help shoppers buy the right shoes. It's a good idea to go shopping late in the day when your feet would have expanded already after a day of walking.

When you shop, be sure to bring along socks and any orthotics you plan to wear. If you're replacing a pair of running shoes, bring them along. An experienced salesperson can make suggestions based on the shoes you've been wearing by examining wear patterns. A knowledgeable salesperson will ask you how long you've been running, how many miles per week you run, the predominant surface you run on, etc.

If you don't have a good running shop nearby, many online retailers are getting better at serving runners. Most don't charge for return shipping if the shoes you order don't fit, and exchanges are free (as long as the shoes are in new condition), even if you need to exchange shoes more than once.

Most experts say that when you try shoes, you should ignore the price tags until you have your choice narrowed down -- then if you have two or three pair you like, you can decide based on cost or aesthetics. Most experts say you'll need a running shoe that's a half size larger than what you wear in street shoes.

Unlike street shoes, running shoes shouldn't require a "break-in" period -- if they don't feel good right away, try other pairs. Take a little jog around the store to try them out. Many stores have treadmills meant expressly for shoe testing.

If you run every day, consider buying two pairs and rotating use. The cushioning in running shoes breaks down in about 300 to 450 miles. How often a pair of shoes should be retired depends on a person's size, his footstrike and the surface he runs on. Lighter runners will take longer to wear down their midsoles. Neutral feet wear down a shoe less than overpronating or underpronating feet. Hard surfaces, like concrete and asphalt, take a harder toll on shoes than grass and trails.

To get the longest life out of your running shoes, don't use them for anything other than running.

Our Consensus Report shows how many times products are top-ranked by reviewers included in our
All The Reviews Reviewed chart.

# of picks	Model(With Retailer Links)	Details from Amazon.com
2	Puma Concinnity (*est. $95)	details
2	New Balance 902 (*est. $105)	details
1	Brooks Adrenaline GTS 8 (*est. $100)	details
1	Asics GEL-Nimbus 9 (*est. $125)	details
1	New Balance 710 (*est. $80)	details
1	Asics GEL-Kayano 14 (*est. $140)	details
1	Mizuno Wave Rider 11 (*est. $100)	details
1	Adidas Supernova Cushion 7 (*est. $90)	details
1	Nike Air Equalon (*est. $135)	details
1	Mizuno Wave Creation 9 (*est. $135)	details
1	Puma Complete Eutopia (*est. $125)	details
1	Mizuno Wave Alchemy 7 (*est. $100)	details

In a topic as subjective as running shoes, finding an absolute best for all runners is impossible. Reviews focus on finding the best shoe based on personal considerations. For the purposes of this report, we looked for shoes that are highly rated in publications that perform shoe tests, including Runner's World and Outside magazine. We then cross-referenced those picks with reviews at Running Times and other magazines and websites that perform less rigorous testing. The running shoes included in ConsumerSearch Fast Answers represent the shoes you should try first, as representatives of their type. They are not the only shoes that deserve consideration.

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