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  • Writer's pictureCaz Jellard


When you look at all the research evaluating running shoe prescription and injury, it becomes clear that the most important factors to consider when selecting a running shoe is that it fits your foot perfectly (width, length and shape) and the midsole is comfortable.

The Size

The size is determined by matching the widest part of the forefoot to the widest part of the toe box, and there should be a few millimetres of space between the tip of the longest toe and the end of the shoe. Also, the shoes’ upper should comfortably fit the shape of your foot. If you have unusually wide or narrow feet, consider testing the fit of a few New Balance running shoes.

The Midsole

The midsole should also be selected by your running style; seek strikers often need additional cushioning underneath a rear foot, while mid foot strikers typically prefer zero-drop midsoles. In almost al situations, even extremely flat-footed runners should think twice about wearing heavy motion control running shoes because they may dampen sensory input from the foot and their extreme stiffness often results in ankle/knee injuries. In order to identify the midsole that is right for you, experiment with range of running she’s until you find the right thickness, stiffness, and downward slope.

The Heel

Though rarely discussed, one of the most important qualities to look for in a running shoe is that the heel counter stabilises the rear foot; a well formed heel counter has the ability to lessen impact forces, decrease activity in the quads and calf muscles, as well as improve efficiency.

I hope you found that all useful and will take some of it on board when you are selecting your next running shoe. If you have any questions about running shoes please leave a comment below or come and speak to me in the gym 🙂


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