Expert Tips for Choosing the Perfect Running Shoes

Compiled from insights by Runner’s World magazine and curated by passionate runners at ZAMONA.

1. Ensure your heel fits snugly but not too tight. Start by loosening the laces at the top eyelets. Lace the shoe firmly without over-tightening. You should be able to pull your heel out without unlacing. Then, re-lace the top eyelets tightly so the heel stays secure but still has slight movement. If your heel slips freely, consider trying a different shoe model.

2. The upper part of the shoe should fit closely without pressing on any part of your foot. If you experience friction points, experiment with different lacing techniques to alleviate pressure.

3. At the widest part of your foot near the base of your little toe, your foot should move slightly side to side without catching the insole edges. When pressing your foot against the inside, leave about 3–5 mm of free space around this area.

4. During long runs, feet tend to swell and elongate. Your toes should be able to move freely up and down under firm lacing. Leave approximately 5–10 mm of space in front of your longest toe for comfort.

5. Check the shoe’s flex line by pressing the toe against the floor and pushing the heel down. The shoe’s flex should align naturally with your foot’s bending point, roughly perpendicular to the sole. Misaligned flex can cause arch pain and contribute to flat feet. Excessive stiffness may lead to Achilles tendon and calf muscle discomfort.

6. Understand your foot arch type. Ideally, consult a sports orthopedist for an accurate assessment. If that’s not possible, try the “wet test” at home by stepping on paper with a damp foot to roughly identify your arch type. Using corrective insoles tailored to your arch can greatly enhance comfort and prevent pain during running. Ignoring your arch type can result in discomfort, persistent foot soreness, or even bone calluses.

Common Mistakes When Buying Running Shoes

1. Don’t prioritize style over comfort. No matter how attractive a shoe looks, if it doesn’t feel comfortable, avoid buying it to prevent wasted money and injury.

2. Avoid shoes that fit too tightly. Many women tend to buy smaller sizes, leading to blackened toenails and blisters after the first run. Ensure there’s enough room to wiggle your toes comfortably.

3. Foot size varies throughout the day. Shop for running shoes around the time you plan to run to get an accurate fit.

4. Be cautious when ordering shoes online. Different models may have varying shapes even within the same brand, so sizes may not be consistent. Trying shoes in-store before purchasing online is ideal.

5. Beware of counterfeit products online. Always buy from reputable sources to ensure authenticity and quality.

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