How To Pick Running Shoes, According To A Podiatrist

According to surgical podiatrist Nelya Lobkova, choosing the best running shoes comes down to budget, preferred style, gait, and the surface you run on—and she has a few helpful tips for how to find your perfect fit.

Running shoes come in a lot of shapes and sizes. The type you choose depends on a few factors:

Of course, you'll want to pick running shoes that feel comfortable on your foot and offer ample cushioning and support with each step.

Running sneakers should be lightweight and breathable. A lightweight running shoe allows you to run more freely and comfortably without feeling weighed down. 

Road running shoes, on the other hand, are designed specifically for paved surfaces.

If you run on the ball of your foot, you'll need different shoes than those who land on their heels. To learn more about your gait, visit a podiatrist or specialty running store.

Here's what you need to know about each:

"A running shoe that is too big can cause damage to toes, and a running shoe that is too small often causes damage to the toenails," Lobkova explains.

A higher heel drop means the heel is higher than the forefoot, while a lower heel drop means that the heel is closer to the forefoot. Zero-drop running shoes (also called minimalist running shoes) have no drop whatsoever, giving a barefoot running feel.

Gait analysis is often performed in specialty running shops and many sports-oriented podiatry offices, she says. The analysis helps determine which type of shoe is best for you.

A lower heel drop causes the foot to land more gently on the ground, which is less stressful for the body.

When deciding what type of running shoes you should wear, avoid these common mistakes:

"Proper sizing and a gait analysis should prevent potential problems with running shoes, such as nerve impingement, tendinitis, heel pain, stress fractures, and ankle sprains," she says.

Running shoes should fit snugly but comfortably. Lobkova recommends leaving half an inch of space between the end of the longest toe and the edge of the sneaker for adequate toe box space. 

Track shoes often have spikes to provide extra traction when you push off the ground during a race.

For more on how long running shoes last and some helpful hints on how to know it's time to replace them, check out our guide.

A lot goes into knowing how to pick running shoes. We recommend experimenting with different pairs to find the ones that feel the best for you and your feet. Once you know more about your unique needs, check out our guides for the best running shoes for wide feet, rocker bottom shoes, and zero-drop running shoes.