How to Choose the Best Long-Distance Running Shoes

Anyone who’s ever run a race with a pair of ill-fitting shoes knows how uncomfortable it can feel. Discomfort might just be one symptom. The wrong pair of shoes could contribute to blisters, corns, calluses, shin splints, and other injuries.

Having the right pair of training shoes is critical to your success in a longer race, like a half or full marathon. A good pair of long-distance running shoes can be designed to help improve your performance, reduce your chances of injuries, and help make a long race more comfortable for you.

In this article, we’ll give you guidelines for picking out a pair of shoes that will get you to the finish line comfortably and in style.

Understanding Your Gait

What’s your running gait? It’s the cycle your leg travels from one step to the next. How your foot hits the ground is part of your gait. Some runners might hit with their heels first, others with the front part of their foot and others make impact more neutrally. What part of your foot hits the ground first is an important part of determining your gait. The type of gait you have will influence the kind of running shoe you should buy.

One way to determine your gait is through gait analysis.  Gait analysis is a view of your running mechanics. A comprehensive gait analysis gives you a picture of not just how your feet are hitting the ground but also how you’re using your arms and core when you stride. One purpose of gait analysis is to help you improve your form. It can also help you select your running shoes. A gait analysis is usually done on a treadmill. When choosing a running shoe, a runner would typically put on a neutral shoe and run on the treadmill for 30 seconds. Computer software hooked up to the treadmill shows how your foot lands. Understanding how your feet make an impact on the ground will help you select the best shoes.

How to Identify Your Foot Type

Knowing your foot type will help you select a shoe that helps you neutralize the impact of your feet hitting the ground. You want to have the least amount of stress possible on your feet when you run.

Runners’ feet fall into 3 categories when they strike the ground. It’s important to know which category you fall into.

• Forefoot: When the front of your foot hits the ground first, it’s called a forefoot strike. An extreme forefoot striker will never contact the ground with their heel. 
• Midfoot Strike: For a midfoot striker, your foot hits the ground first with the ball of your foot. Both your forefoot and heal absorb some impact after your initial ground contact.
• Heel Strike: If you're a heel striker, your heel absorbs initial ground contact and then the ball and front of your feet follow.

It’s also important to know what type of arch you have. Runners with high arches tend to be heel strikers. A midfoot striker is considered ideal for spreading out the impact of your foot strike. Runners with flat arches are often forefoot strikers.

One way to figure out your arch type is to do the water test. Dip your feet into water and then step on a piece of cardboard and examine your prints. A foot chart will reveal your arch type.

• Flat Arch: If your footprint is filled with water, you have a flat arch. Many runners with flat arches overpronate or roll their feet in when running. Flat-footed runners might want to consider stability running shoes. Stability running shoes give you extra support if you overpronate. Overpronation can create stress in your joints and your feet, which could lead to injuries. Stability running shoes give you more support in the midsole, which helps you control your pronation.
• Normal Arch: If your footprint is half filled with water, you have a normal arch. This means your arch supports your body weight appropriately. Neutral running shoes are one of your best options if your arches don’t need extra support. You might want to look for shoes with firm midsoles and moderate rear stability.
• High Arch: If very little of your footprint is filled with water, you have a high arch. A high arch can cause strain on your feet and lead to injuries. Runners with high arches should look for extra cushioning to help absorb the added impact you have on your feet.

Key Features of Long-Distance Running Shoes

You want to feel good in your running shoes. Not only should the shoes fit comfortably but you need to like the way they look on your feet. It’s like buying clothes. Everyone has a preference and a “look” they like to project because it’s their style. The shoes need to be comfortable and aesthetically pleasing to you. You also need to select a running shoe that fits your gait and your foot type. Below are 3 more factors to consider when buying a pair of running shoes.

• Toe Box: The toe box is the front part of the shoe that surrounds your toes. You want to have enough room in the toe box to wiggle your toes. A toe box should give you a full range of ankle motion.
• Heel Drop: Heel drop is the difference between the height of the shoe heel and the front of the shoe. If the heel drop is 13 millimeters that means the heel is about a ½ an inch higher than the toe. Runners who are heal strikers benefit from a high heel drop. A high heel reduces the height their heel is in the air, which lessens the impact on your heel.
• Comfort: Are the shoes lightweight? Do they allow your feet to breathe? Do they have the right amount of cushion? After you’ve determined your gait and foot type, these are factors that you need to consider. A good shoe can fit your gait and feet, but you might not like how they feel. Don’t buy a shoe that doesn’t feel right.

There are other factors to consider when selecting a shoe for long-distance running. What type of surface are you running on? A shoe with a grippy heel is better for trail runs. There are dozens of different types of shoes that you can choose from for your long-distance run. After you determine the type of shoe that’s best for you, it’s a good idea to try on as many as possible to see what you like. The only way to know that they work is to try them. You shouldn’t run a race in a new pair of shoes. Getting a few runs in with them will let you know how they perform and if they’re right for you.

Going through the work to get the right shoes is an involved process. Doing it right, though, could make your race more enjoyable and help you reduce discomfort.