Choosing the right running shoe for you!

“I need a good running shoe, what is the best one?”.
The most common question we get asked in-store here at Brian Mc Cormick Sports, and a hard one to answer quickly without getting technical about it. We have nearly 200 pairs of running shoes from 8 different running brands so you can understand how it is hard for us to answer your question outright.
We understand that choosing the right running shoe is a difficult task if you don’t know what you’re looking for. So to answer your question, we need you to answer a few questions first. Every person is different and what works for some might not work for others.
The best running shoe for you is what you think feels and fits you best (of course you have to take account of what you need the shoe to do and also what way you pronate – more on this below)! Here are a few things that you need to consider when buying a new pair of running shoes.

Pronation:
The first thing you need to understand when buying running shoes is pronation. Pronation is the natural rolling motion of your foot in the heel to toe transition when your run. Whichever way your foot pronates will determine where on your foot absorbs the most impact when you hit the ground. This is essential to know when buying a pair of running shoes as you need runners that will support how your feet pronate and provide cushioning in the areas that are hit with the most impact. This will reduce stress on your feet and help prevent injuries.

There are 3 types of pronation patterns: Natural pronation, Overpronation and Underpronation/Supination.
Natural Pronation: Your foot falls naturally straight when you land and the shock is distributed evenly. Your feet do not fall inwards or outwards therefore no extra strain occurs in any particual places where you might need extra cushioning.
Overpronation: Your foot falls inwards whenever you are running therefore causing extra strain on the inside of your foot. You need runners with a support on the inside of your foot that will help reduced impact and help your foot roll in a more natural motion.
Underpronation/Supination: Your foot falls outwards when you run which leads to a lot of impact on the inside of your foot. This impact can be relieved with runners that have extra cushioning on the outside to absorb the hard shock as you hit the ground.

To determine your pronation pattern, you can call in to us here at BMC Sports and we will use our gait analysis machine to accurately test your feet and figure out how they pronate. We can then advise on what runners best suit your pronation pattern.

TOP TIP:
If you are unable to call in to us, then a simple trick to check how your feet pronate is by checking a pair of runners that you already have and examining where they are most worn on the soles. See the picture below as an example:

What Runners for What Pronation Pattern:
After determining your pronation pattern, you will now be able to find a running shoe that best suits this!

Natural pronation -> Neutral running shoe
If you have a Natural pronation pattern then you need a neutral running shoe. Neutral runners have evenly distributed cushioning throughout the shoe to enhance your natural foot motion.

Brooks Ghost

Hoka One One Bondi

Overpronation -> Structured support running shoe
Overpronators need a structured running shoe. These runners have a built in arch support to relieve pressure on the inside of your foot as you run. This helps your foot roll in a more neutral state and distributes the shock absorption away from just the inside of your foot.

Asics GT-2000

ON Cloudflow

Underpronation -> Neutral running shoe with extra cushioning
Underpronators do not need an arch support therefore they need to wear a neutral runner. However, in order to support your foot falling outwards and help with shock absorption, the neutral runner needs to have extra cushioning.

Brooks Glycerin

Asics Gel-Nimbus

Type of Running you are doing:
The running shoe you wear can also depend on what distance or type of running you usually do. For example, if you are training for a marathon and running 30k at a steady pace, your runners will be different to someone who is racing in a 5k at 3mins per k.

Long distance training:
For long distance training, we advise to wear a well cushioned and responsive runner that will support you throughout every mile.

Short, fast distances:
In order to run short distances of 5 or 10k at a fast pace, the best runner would be a lightweight runner that isn’t going to hold you back.

Trail running:
For running through forests or mountains, you need a pair of trail runners with advanced grip on the sole. It’s also great if they are GORE-TEX which means they are waterproof.

Tips for sizing:
Try on both feet. Don’t be lazy. It may sound stupid but it is important as sometimes both feet are not the same size and you need to buy a size that accommodates both well.
Your feet swell as you run so make sure you take this in to account. If you are dithering between two sizes, it usually makes more sense to go for the bigger size due to this. Also, running socks can usually be quite thick so this will leave extra room for them.
If you wear orthotics, make sure you bring these with you when you are coming in-store. We usually recommend to go up half a size due to the bulkiness of the orthotics.
If you have a pair of the same runners already and are buying the newer version, still try these on as newer models can sometimes be engineered differently which could change the fit of them.
Brands that are usually* regular sizing: Buy normal shoe size -> Nike, ON Running, Saucony, Adidas
Brands that are usually* smaller fitting: We would recommend a half size up -> Brooks, Asics, Hoka One One, New Balance
***This is not always guaranteed and is only a recommendation. We always recommend that you come in-store and try them on as every shoe is different, but this is a guide for if you are buying online.