Road/track running will require less traction and lighter weight. Trail running should have good traction, support, and cushion for uneven ground.
Neutral footed runners, where your foot comes into contact with the ground toward the middle of the foot. Overpronation, where your foot rolls inward too far. Underpronation, where your foot does not roll in far enough (optimal is about 15% give). This results in inefficient impact dispersion, and it causes the lateral (outside) part of your feet to do more more work than necessary at the push off. [5] X Research source
You may want to bring this attention to your doctor or the expert helping you decide on your shoes, especially if you already feel foot, leg, or back pain.
Although buying shoes online can be affordable, there is no real substitute for trying on shoes in person. The wrong choice in shoe can cause pain, injury, or discomfort. [9] X Research source [10] X Research source
Trying on shoes after a run. This will simulate the max size of your foot. If you have orthotics or generic supports, bring these with you. These should be taken into consideration during your fitting.
Tie the shoes and walk around after slipping them on your feet. Maybe even take a few laps around the store, if permitted. This way, you’ll have a better feel for fit of the shoe. [12] X Research source
Slide your foot forward in your shoe. Insert a finger in between your foot and the heel of the shoe. Verify there is a finger’s width of space to prevent your shoes from being cramped when towards the end of a run.
Vents in the shoe. The shape or configuration of the bottom of the shoe. Transparent parts that show an “air bladder” for support.
Those who are prone to injury might consider maximalist running shoes, which are intended to even further reduce the force of impact. [18] X Research source
Some recent studies have suggested that, especially for athletic and running shoes, you should be able to put your new footwear on immediately and be comfortable. [19] X Research source
