The Relay: Choosing the Right Running Shoes
Photo: RUNGRL Design
by Claire Green, Relay Squad Coach
Whether you’ve been running for years or you’re looking to break into the game, picking out the best running shoe can be a daunting task. Luckily, there are a few simple steps you can take to find the right shoes for you. The first step is to understand your foot strike and what that means for your proper shoe selection.
Understanding Your Foot Strike
Each runner has a unique stride pattern that affects how your foot hits the ground. Running shoes are engineered to help runners with different foot strike patterns to achieve the safest, most efficient run. There are three types of foot strike patterns: overpronating, underpronating and neutral.
Overpronating
Overpronating while running means your foot rolls inwards as you move from heel to toe. Runners who pronate often kick out as they push off the ground, which can cause discomfort and in some cases injury to the knee. There is also the potential for injury or pain to the big toe and inside edge of the foot depending on how pronounced your pronation is.
If you overpronate, look for a shoe with stability and a slightly stiffer sole. Stability shoes will help the foot land in a more neutral position, and the stiffness will help prevent the foot from rolling inwards as you push off.
HOKA ONE ONE Arahi 4
The Arahi 4 is a great stability shoe for a new or experienced runner. It provides HOKA’s signature cushioning while still being a very lightweight shoe. The Arahi is a great option for anyone looking for a cushioned run without compromising speed. This shoe also comes in wide sizing.
Nike Air Zoom Structure 22
The Zoom Structure 22 is a classic stability shoe. Very popular among experienced runners, the Zoom Structure provides a stable run without requiring a bulky shoe. With slightly less cushioning than a HOKA, this shoe is a great option for high mileage athletes and anyone looking for good arch support. The Zoom Structure is also available in wide sizing.
Brooks Adrenaline GTS 20
The Brooks Adrenaline has been around for 20 years and remains one of Brooks’ most popular shoes. This is the shoe for a mid-mileage runner looking for a good amount of cushioning that still provides a springy run. With the addition of the new Brooks GuideRails Holistic support system, this shoe will serve any level of runner looking for a little extra help with overpronation.
Underpronating (Supinating)
Underpronating means your foot rolls outwards as you move from heel to toe. Runners who underpronate usually kick slightly inwards as they push off from the ground. Also known as supinating, this foot strike pattern can cause injury or pain to the outside of the foot.
If you underpronate, you’ll want a stability shoe with a slightly more flexible sole. The stability will help correct the foot’s tendency to roll outwards, but the flexibility will maintain a natural, comfortable feel.
HOKA ONE ONE Clifton Edge
Though technically a neutral shoe, the Clifton Edge features a unique heel structure which provides adequate stability while allowing for a very smooth run. This shoe creates a springy, responsive ride and features the signature HOKA cushioning. The Clifton Edge is designed for runners looking to test their speed on the roads.
New Balance Fresh Foam 1080v10
The Fresh Foam 1080v10 is a fresh take on a New Balance classic. The knit upper creates a snug fit that provides stability without compromising comfort. As a part of the Fresh Foam series, the 1080v10 is great comfort during long miles. This shoe offers many width variations, including narrow, standard, wide and x-wide sizing.
ASICS Gel-Cumulus 19
The Gel-Cumulus 19 is the perfect everyday trainer for an underpronating runner. Providing a less aggressive stability to the foot strike, it’s a great option for those looking for a mild correction. This flexible trainer features a breathable knit upper and a softer run than the Gel-Cumulus 18. The AHAR rubber outsole ensures that these trainers will hold up well under hundreds of miles.
Neutral Foot Strike
If you have a neutral foot strike, your foot moves smoothly from heel to toe without rolling inwards or outwards as you land and push off from the ground. All runners will pronate or supinate to some degree, but neutral runners have a generally well-balanced stride.
If you are a runner with a neutral foot strike, you should look for a neutral shoe. Neutral runners can often get away with running in stability products as well, but neutral trainers provide a more tailored option.
HOKA ONE ONE Rincon 2
The Rincon 2 creates a neutral ride without sacrificing any cushion. This shoe features an updated Meta-Rocker to help propel you through the stride. Light and speedy, the Rincon is perfect to break out for hard training or race day. This trainer is a nice option for injury prone runners or anyone who loves a soft landing.
Nike Air Zoom Pegasus 37
The Pegasus is one of Nike’s most popular running shoe models. This updated version of the Pegasus features new midsole technology that improves the cushion and responsiveness of the shoe, while making it the lightest version yet. Loved for its versatility, this durable trainer is great for neutral runners, or anyone looking to transition away from stability footwear.
Adidas Ultraboost 20
The Adidas Ultraboost 20 is known for its comfortable ride and springy step, thanks to the Boost midsole. Not weighed down by support materials, the Ultraboost 20 is a true neutral shoe. With a breathable upper that hugs the foot, this shoe is perfect for the neutral runner looking for a light, cushioned ride. The Ultraboost 20 is also available in several recycled materials colorways and options.
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Note: The products in this article were independently selected by the author. Making a purchase through our affiliate links may earn a commission for RUNGRL. See full terms of use for details. Product photos via Amazon.
Medical Disclaimer: The above footwear guide is based on the author’s personal recommendations with running apparel and does not constitute medical recommendations for running injuries. If you are experiencing pain or injury, always seek help from a physician. See full terms of use for details.
Claire is a former NCAA Division I Track and Field Athlete, Three-time NCAA All-American and Member of the HOKA One One Aggies Track Club.