6 Things to Know to Choose the Right Running Shoes

Which running shoes are the most comfortable for long-distance running?

Have you ever decided to buy a pair of beautiful running shoes, only to find them uncomfortable while running? Many people have experienced this "beautiful but not comfortable" moment, which is the wrong way to select running shoes. Choosing running shoes that fit your foot shape is an investment in your own comfort and foot health.

Common issues when choosing running shoes

• Ankle Sprain Issues
Running shoes that do not provide a snug fit can sometimes cause your ankle to roll outwards accidentally, leading to severe sprains or even ligament tears. In serious cases, medical treatment or physical therapy may be required, and it could increase the risk of knee osteoarthritis in the future.

• Abnormal Foot Position Issues
This happens when the foot is forced into an unnatural position because the foot shape and toe bones extend too far over the shoe's edge, causing other foot bones or nerves to work too hard and resulting in pain for our delicate feet.

6 Tips for Choosing the Right Running Shoes

1. Select Dedicated Running Shoes

We often choose based on patterns and colors rather than the correct shoe category. Many people think any pair of sneakers will do, but each type uses different materials. In a running gear store, there are shoes for various purposes, such as trail running shoes or road running shoes, with different price grades depending on the materials used. For example, Nike, HOKA, and SAUCONY running shoes use different core materials for each part of the shoe:

Upper: The fabric on top of the shoe, mostly designed in quality running shoes for ventilation or to provide a soft, snug fit.

Heel Counter: This material is focused on users who need extra ankle support to stabilize the heel.

Insole: The thicker and softer the material, the better, as it serves as the inner cushioning of the shoe.

Toebox: The overall area at the front of the shoe where your toes are. Different codes indicate varying widths:

B = Standard width for women, slim for men

D = Standard width for women, standard width for men

2E = Wide width for men

4E = Extra wide width for men

Midsole: This is the foam that supports the middle of our foot. Because our feet have a natural arch, this foam fills the space to prevent pain in the middle of the sole. Cheaper running or basketball shoes often lack this innovation or technology.

Outsole: The final point, which is important but often considered first—the part of the sole that touches the ground. Leading brands like Nike, HOKA, or SAUCONY running shoes popular in the running equipment category feature durable sole technology. Since running surfaces vary, these brands cater to customers with specific designs. For instance, trail running shoes, where the surface differs from other types of running, should have a rubber outsole that provides extra durability.

2. Choose the Right Running Shoe Size

This might be the most important factor, as significant as choosing by design. Each brand uses different sizing measurements; some use even numbers, others use single numbers. We are most familiar with EU sizing, which uses even numbers like 37, 38, 39, 40. There are four main shoe sizing units:

Starting with EU, the unit we are most familiar with, determined by European groups.

JP or Japan is a sizing unit using centimeters (cm.).

US is a sizing unit determined by the United States, often found in major international brands like Nike.

Finally, UK is a unit determined by the United Kingdom, commonly found in brands originating from the European zone.

How to know your correct foot size

Most people do not know exactly what size they wear across all four units. You can easily measure your foot size yourself:

Use a sheet of A4 paper, a pencil, and a ruler.

Trace the outline of your foot using the pencil.

Then, use the ruler to measure the length of your foot in centimeters to ensure the most accuracy. Once you have the size in centimeters, you can compare it with a shoe size chart.

Knowing your size beforehand helps you choose the correct fit. Marathon and trail running shoes must fit perfectly—not too tight, not too loose. After running for a while, feet swell naturally; if the shoes are too small when you start, imagine how painful it will be if you haven't finished your distance. Therefore, the right size is a crucial point not to be overlooked.

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3. Purchase Through Running Shoe and Equipment Stores with Experts

This principle should apply to every purchase so you get the most suitable product. Many people tend to buy shoes with "room to grow," but sometimes overestimating is not cost-effective. Some stores make exaggerated claims, such as:

This shoe can be used as both a road running shoe and a trail running shoe at a great price. Such phrases might make you hesitate and want the "value," forgetting the actual purpose and necessity. In reality, road and trail running shoes use different materials. If you buy them to use, you won't get the value you invested in. Therefore, you should only purchase through stores with experts in running gear and shoes.

4. Explore Your Intended Use

Following the previous point about buying from expert stores, before making a decision, you should have a clear purpose. Don't look only at cost-effectiveness and forget the usage type. For example, if your goal is to participate in an upcoming marathon, you should choose marathon running shoes that suit you and your size by checking the criteria mentioned above to ensure you get the best fit for your marathon.

5. Get to Know Your Foot Shape

When choosing running shoes, don't forget about your Foot Arch, as it is important. Arches are divided into 3 types:

Normal Arch

High Arch

Flat Arch

Those with flat feet must choose shoes that support the arch and pronation. Those with normal or high arches can choose different types of running shoes. Leading brands like Nike, HOKA, or SAUCONY feature innovations to support all foot shapes. Knowing your own foot shape will help you pick a great pair of shoes for your comfort during activities.

6. Don't Buy Running Shoes Only for Aesthetics

Everyone has likely chosen shoes based on looks at some point. But if you've read this far, your next choice will be completely different. Choosing based on looks alone doesn't provide value to your feet. You should choose based on purpose first. Once you have checked your requirements and foot shape, the final consideration can be aesthetics. Most people find that the beauty of a shoe is a motivator that encourages them to take their favorite pair out for a run and boosts their confidence every time.

However, you should always choose based on suitability for your purpose and ideally with guidance from an expert at a specialized running store, or by choosing leading brands like HOKA, Nike, or SAUCONY, as these brands constantly update their innovations.

If you are looking for a good pair of running shoes, check out REV RUNNR, a leading destination for running shoes and running equipment, an importer and retailer of sports products (Sportswear and Footwear) from leading brands such as NIKE, ASICS, HOKA, VIBRAM, SOFSOLE, and lifestyle fashion brands like CHAMPION. It is a store dedicated to runners with many branches in Bangkok and other provinces.

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