Choosing the Right Running Shoes for the Conditions

The benefits of wearing shoes designed for running

Wearing the correct type of shoes for running can have a huge impact not only on your performance but on your body as well. 

With the right pair of running shoes you can ensure not only your feet, but your entire body is supported so that you can achieve your goals and enjoy each run. 

Whether you are just starting out as a runner, or have many miles under your belt, pain or injury from wearing the wrong footwear can really halt your progress and dampen your motivation. 

Choosing the right running shoes ensures you are as comfortable as possible for every run, which allows you to go further and faster. 

A quality running shoe is more durable, meaning it will last longer and save you money in the long run. Better quality shoes have been made possible with modern technology which has influenced better designs to support performance. 

How to choose the right running shoes

Choosing the right running shoes is about more than just picking a size and heading for the door. To ensure you have the right running shoe, you need to look at what you do and how you do it. Personal preferences and budget also come into play, so let’s get into the details. 

Understanding your running style

The first thing to look at is what you use your running shoes for. 

A long-distance runner is likely to need a shoe that can be worn comfortably for a long period of time as opposed to a sprinter who would need a design to support with speed. 

Equally, someone who jogs occasionally may not have any specific needs compared to someone who uses their gym shoes daily and has specific goals they want to reach. 

Once you know what you want to achieve from running, you can narrow down what you are looking for in a running shoe, whether that be something to support with speed, comfort or distance. 

Sizing for comfort

If you have ever worn the wrong size shoe you will know it does make a difference.

A running shoe that is too small will likely cause rubbing and blisters, whereas a shoe that is too big can have your feet sliding around taking your concentration to your shoes instead of your running form. 

How to measure your foot

1. Measure from your heel to your longest toe
2. Complete the measurement on the other foot 
3. Add 1-1.5cm to each foot measurement which will allow extra room in the shoe as needed

How to check your shoe fits

1. Check your toes
   You should have a thumb width between the end of your big toe and the end of the shoe. This ensures your feet have a little bit of room to move, but not too much where it affects your balance. 
   
   
2. Check your heels
   The heel of the shoe should hug your heel. Try walking around, and if you feel your heel sliding around in the shoe try an inner sole or use the heel lace lock hole to see if that makes a difference. 
   
   
3. Check the width
   Ensure you have a shoe that offers enough width at the laces to tighten or loosen to fit your foot. You should be able to do the laces up evenly so the shoe is firm around your foot but not tight. 

Check your foot type

Along with length and fit you want to check the type of feet you have. 

There are three foot types known as neutral, under-pronation and over-pronation which relate to the way your feet land as you run. 

• A neutral foot lands with the outside of the heel, then rolls inward, then up to the ball of the foot. 
• Under-pronated feet land with the outside of the heel, then roll outside, then up to the ball of the foot. 
• Over-pronated feet land with the outside of the heel, then the ball of the foot rolls inward excessively. 

Your arch also has a bearing on shoe fit, whether you have a flat, normal or high arch. 

When you are buying shoes, be sure to check what foot type the shoe is suitable for, as both mens shoes and womens shoes have a variety of options. 

Considering your budget

If you are a frequent runner or have big goals to reach, investing in a good pair of running shoes is a good option as they are likely to last longer. Cheap sneakers can wear out quickly ultimately costing you more in the long run. 

Good options to consider are the Hoka Clifton 8 or Hoka Bondi 8, by Hoka shoes, or any Asics running shoes. 

If you are just starting out with running or don’t run very often, there are plenty of running shoes made by trusted brands that can still provide comfort and support to get you to the starting line. 

Budget-friendly quality options include Nike shoes, or a running shoe from Adidas such as the Adidas Ultra Boost. 

How to choose the right running shoes for the conditions

Now that we have covered running styles, shoe fit and foot type, let’s talk about running conditions. 

A factor in how long your shoes will last, is where and when you wear them. Whether you are out in the heat or cold, on a smooth or rough terrain, your running shoes need to be able to withstand a lot. 

Running in hot weather

If you are running in hot weather, you are going to want running shoes that have great breathability.

When you run your feet get warmer which can not only be uncomfortable if there is no way for heat to escape, but it can also lead to odour build-up in your running shoes. 

Look for running shoes that have moisture-wicking features, and breathable fabrics to allow airflow. 

Running in cold weather

If you have the motivation to run in the cold, you will want a shoe that can help keep your feet from going numb. 

A shoe with insulation will still allow for breathability whilst providing some extra protection from the elements. 

Running in the rain

For those running in the rain, you want a water-resistant shoe material that keeps water away from your feet and prevents the shoes from wearing out faster because of water damage. 

Look for shoes with a leather outer, rather than mesh which rain will soak through quickly. 

Shoes that are soaked through need to be cleaned and dried after use, in order to protect the leather, prevent fungus from growing and help the shoes last longer. 

Another feature to look for is shoes with good traction. Rain can cause surfaces to become more slippery, and slips can equal injury. Shoes with deeper grooves on the outer sole will help. 

How to choose running shoes for different terrains

Depending where you are running, you may have different requirements for your running shoes. 

Think about the terrain you are running on. Is it smooth, muddy, rocky, or does it have loose gravel? 

Running shoes have different types of tread: 

• Trail -These are made for off-road surfaces and have a deeper tread to help provide grip on unstable ground such as mud or gravel
• Road - These are made for hard surfaces and have an even tread that sits low making them comfortable for use on the pavement 

The right pair tread will help to keep you stable as you run so you don’t have to slow down or risk injury. 

Find your perfect running shoe for any weather with Rebel Sport

Choosing a running shoe in the right size and fit as well as considering when and how you use them will ensure you can reach your performance goals anywhere, anytime. Choose your perfect running shoe from our range in-store or online.