How to Pick Perfect Running Shoe For you!

As it’s not a hidden fact that Running with the Wrong shoe is a clear invitation to Heavy injury But most of running shoe feel to be the best when you are in the shoe store but the real face will be reviled after few miles of a run then HOW TO PICK PERFECT RUNNING SHOE?  Don’t worry you’ve come to the right place.

After Interviewing 25+ Running Experts, Shoe experts, and even the shoe manufacturer, we discovered a super simple path which will drop you straight to your perfect pair of running shoe. But before we dig too deep let me clear one thing that there is no single running shoe that is perfect for everyone. After going through this ultimate guide, however, it is possible to find a shoe that will be perfect for you.

With this simple Infographic, it will be a bit easier for you to visualize how your perfect running shoe looks like.


How to pick perfect running shoe

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Here’s my take on HOW TO PICK PERFECT RUNNING SHOE insights from the Infographic:

Why Do I Need A Running Shoe?

Why should I maintain a running though they look like any other athleisure type shoe? Yes, they seem like any other sports shoe but Running shoe includes specialized technology and design which help you to run. Running shoes are intended for forwarding motion of running and to manage the impact force of body weight.

Cross-training shoe is designed to prevent injuries from the activity where your body may move side to side, up and down, quick movement and sudden stop. In Running, foot hit the ground in a uniform way so to prevent injuries occurring from repetitive motion and provide specified cushioning, you need a pair of running shoes.

If you are really serious on running then you should own a pair of running shoe. When you are in a shoe store you may not find any difference between cross-training and running shoe but a few miles of run will reveal all the difference, hence owning a running shoe is not an expense it’s more suitable to name it an investment.

But it doesn’t mean that when you get a perfect running shoe with a perfect fit you can run as much you can on any kind of surface, you should still approach running in a safe way. In our interview, almost all the experts recommend first building up muscle, bone, and tendon strength and avoiding doing too much, too soon, too fast.

Men’s and Women’s Running shoe.

Nowadays there’s a much better judgment of the need for different materials and fit for the women’s model of an athletic shoe whether it may be on account for volume or firmness in cushioning.

At first glimpse, Men’s and Women’s running shoe looks different in only colors, but if we search a little deeper there are variations in both model of the shoe such as…

  • Size of both models: Here, by size, we mean the width of a shoe. Standard shoe widths are D for men and B for women.
  • Firmness in cushioning: As female has lower average body weight, Women’s Running shoe does not require much firmness in cushioning.
  • Women’s Running shoe is slimmer in the heel and extensive in the forefoot, where straight design fits better for men.

Money Factor

When it comes to running shoe, don’t be a miser, a high price tag running shoe most of the time equate with more technology and feature. But it doesn’t mean to have the most expensive running shoe to enjoy running. A high price shoe not always correlates the best shoe.  As per experts, shoe between Seven to ten thousand rupee or 100 to 150 dollar is ideal and very well suited for runner’s daily needs.

A very inexpensive running shoe may not be designed by keeping running in mind, may not cope up with your running desires. Also, don’t afford to try a different brand, as so many time people avoid unfamiliar brand, who knows, you may find the best shoe in a brand you’re avoiding.


If you on a quick purchase and don’t want to go that deep. In such case just check how the shoe fits. An improper fit will not only make your running activity painful, but it may also cause you to change your gait and may lead to injury.

If your running shoe is too loose, instead of running you will engage in holding the shoe. This may cause ankle pain. Where if you own too-tight pair of running shoe then after a few miles of the run, you may feel pain and irritation on the lower ankle or toe and if both this state remain unfixed for a long time, it may a loud call to massive injury. Both the cases not only ruin your running experience but also affect the durability of the shoe.


  • Always have your feet measured before buying shoes, as the size of your feet changes as you grow older.
  • Feet spread as you run and also swell a bit throughout the day, so trying on your shoes in the afternoon or evening ensure a more accurate fit.
  • Don’t select shoes by the size marked inside the shoe but by how the shoe fits your foot.
  • To assist foot spread, ensure roughly one thumb width between the end of your foot and shoe.
  • Make sure that your foot fits comfortably into the shoe. The shoe should wrap comfortably around your foot.
  • Inspect any irritation or rough spots, which may ruin the long Run experience.
  • Should try the running shoe with socks which you plan to wear while running. It will affect the fitting of the shoe.

Picking The Right Type of Running Shoe

Different kinds of shoes are designed for different kind of running. It is a confusing task to select a perfect running shoe out of them and it might be one of the reasons you are here. After going through this section of the article it will be more explicit for you to judge which type of running shoe will be perfect for you.

1. Everyday Running Shoe

How to find perfect running shoe

Everyday running shoe will do almost all the job for most of the runner. Such running shoe has the potential of managing almost all type of run that most people do. They are very durable and last about 300 to 600miles.

2. Lightweight Running Shoe

If you are an avid runner then you may want a pair of lightweight running shoe. A lightweight running shoe is designed for fast workout and race events. As the name implied they are super light and provide natural running experience. This is the shoe that you can use to train and even for your competition. This shoe wears out a bit quicker than Everyday running shoes. Last about 200 to 500 miles.

3. Racing Flats

Racing flats are designed for long-distance track and field, cross country, and most often, road races. Super light than a regular running shoe but with less cushioning mainly because of lack of a substantial heel. Racing flats wear out quite soon, lasting about 100 to 300 miles.

4. Trail Running Shoe

If you love running off-road then you should probably be using a trail shoe. Trail shoes are running shoes designed especially for running off-road, either that is through forests, on bridleways, beaches or on a grassy field.

Trail running shoe has Lugs on the bottom to render extra grip and traction. To stand firm in trail condition this shoe has durable upper and in some case to avail water resistance.

There are specific trail running shoes designed for specific conditions, such as some shoes have a rock plate, Gore-Tex finish, deeper lugs, or other features designed for specific kinds of trail conditions.


It’s vital to Know about Stack height as it is an essential factor which helps to determine how shoe feel during a run. Stack height can be defined as the amount of material between your feet and ground. Stack height can be clearly understood in the picture.

How to find perfect running shoe

Higher the Stack height more the cushioning, it can range from minimally cushioned, to maximal cushioned.

Medium Stack height is ideal for running shoe. For People who love Natural running experience or prefer feeling the ground rather than cushioning, low stack height is recommended. A Runner who favor running in shoes with maximal cushioning, or a high stack height, enjoy a plush running experience.

Heel-Toe Drop

Measured in millimeters, Heel-Toe drop is the difference between how high a shoe is in the heel and the forefoot, in short, the difference between Stack heights. It is more commonly called the ‘slope ‘ of running shoe.

Heel-Toe drop doesn’t exist 50 years ago, running shoe are almost flat earlier. Setting additional cushioning in the heel compared to the forefoot was done to reduce stress on calf muscles and from there Heel-Toe drop comes into existence.

Running shoes have more material under the heel to accommodate a stride where the heel is the first part of the foot to hit the ground. Running shoes with a lower heel-toe drop promote a stride where the middle or front of the foot hits the ground first. A shoe with a lower Heel-Toe drop has more uniform thickness of material under the entire foot.


Pronatin refers to the way your foot rolls inward for impact distribution upon landing.  As your foot meets the ground when you run and moves toward push off, to help your body absorb the shock of impact, the arch of your foot naturally collapses. This act of your arch collapsing is called pronation  

Pronation analysis can be helpful if you are undergoing pain or discomfort from running. Choosing the shoe as per your level of pronation can potentially offer some level of relief. Most of the runner has come under Neutral pronation category so Neutral running shoe is suitable to most of the running shoe.

OverpronationNeutral PronationSupination
How the foot rolls
Foot lands on outside of heel, then rolls inward, transferring weight to inner edge instead of ball of the foot.Foot lands on outside of the heel, then rolls inward to absorb shock and support body weight.Outer side of the heel hits the ground at an increased angle with little normal pronation, causing a large transmission of shock through the lower leg.
Shoe Wear
The shoe shows extreme wear from the ball of the foot, along the inner edge.The shoe is the most worn down in the centerThe shoe is the most worn down on the outer toe side of the foot
Foot Arch Type
Low arches or flat feet. Normal size arch. High arches.
Shoe Suggested
Stability running shoe.Neutral running shoe.Highly cushioned neutral running shoe.

Two Bonus Tips

Once you have found your perfect running shoes, use them just for running! Running shoes may be too unstable If you are wearing them in gym workouts, like cross-training or cross-fit. Keep your running shoes for running, and consider finding another pair of shoes that you can dedicate to other kinds of workouts.

The Perfect Running shoe for you is going to be the one that feels best while you’re running and research has proven it to be true, but we often neglect it and prefer the advice a salesperson in selecting a shoe. The comfort level and best feel during the run should be your first priority in the process of Selecting the Perfect Running Shoe.

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