It seems like the whole world has taken up running. As a result, running shoes have soared in price and popularity. With so many options available its hard for new runners to know what shoe to buy. When it comes to shoes the perfect shoe can be the difference between a comfortable run and a painful experience. Having incorrect footwear can lead to poor running techniques and injuries.
How do I know my running style?
Ideally before buying runners, you should get a gait analysis either from a physio or in a running shop to assess your technique and specific loading patterns. An ideal running technique is a neutral pattern with natural inward rolling of the foot meaning the weight is evenly distributed. Some runners overpronate which is excessive inward rolling of the foot as it hits the ground, meaning most of the load is going through the inside of your foot. And to a lesser extent some runners supinate which is an outward rolling of the foot meaning the weight is transferred to the outer edge of the foot. If this is picked up in an assessment your physio should be able to recommend an ideal shoe or orthotic to help correct this issue and allow the weight to be evenly distributed upon landing. The right shoe will also depend on training load, specific needs and style choice.
How often do I change my shoes?
This is a common question asked to us by patients. A number of factors like your gait, running style, weight, terrain you’re running on will all contribute to how often you should change your shoes. Typically, if a shoe has a higher stack they tend to last longer as their midsole foam will take longer to break down. A lighter, lower stack shoe has less mileage in them but can be kept for your weekly session or race. As a result, building a shoe rotation can help get the most out of your shoes.
To make things easier, Physio K have put together a list of popular and recommended shoes to suit all types of runners for all types of training sessions.
Adidas Novablast
A neutral shoe which is said to hug the foot with a snug midfoot. FF Blast Plus Eco foam gives a thick stack height allowing for serious bounce. As well as the bounce in the newest version, Novablast 4, there is a toe spring in the forefoot making it ideal for speed sessions.
Best for: 5k & 10km races, tempo sessions
Brooks Ghost
Each variation of the Brooks Ghost offers comfort and durability making them an ideal shoe for winter training. The newest version in the series contains nitrogen-infused DNA LOFT v3 technology, adapting to your stride for a personalized feel.
Best for: neutral runners, daily training and long-distance running
Nike Air Zoom Pegasus Series
A long-standing favourite amongst distance runners, the Nike Air Zoom Pegasus series offers a balance between soft cushioning and responsiveness and features a wider forefoot.
The Nike Air Zoom Pegasus Turbo is a lighter shoe built for speedier tempo runs while the Nike Air Zoom Pegasus Trail is more versatile and ideal for trails and varied terrain.
Best for: Everyday runners seeking a reliable shoe for daily mileage and workouts
Adidas Supernova Rise
Ideal for all running needs, the Supernova Rise isn’t overly soft or hard but balances nicely a cushioning feeling with reaction and feedback.
Best for: long, easy miles, can manage tempos but a stacked midsole makes cornering at speed difficult.
Saucony Ride 17
The newest Saucony Ride model, the 17, features a new engineered mesh which gives support while also giving enough flex to still feel pliable and unrestrained. Like other shoes in this blog the biggest advantage comes in the midsole. The change to Pwrrun+ foam improves the ride by feeling bouncy and soft giving enough liveliness for some faster running.
Best for: beginners, half marathon & marathon runners
Hoka Arachi 7
The shoe features Hoka’s compression-moulded EVA midsole foam and combats overpronation with a J-frame midsole support. It lacks the springiness of some before mentioned shoes but if security and stability are what you’re looking for then this shoe is perfect for everyday training.
Best for: overpronators looking for support
What are carbon plated shoes and when should I wear them?
Carbon shoes have become more popular over the last few years, allowing athletes to improve their performance and reduce their fatigue. The shoes are designed with carbon plate technology to provide spring-like motion when the foot hits the ground while expending less energy. However, this also makes them more expensive than many of the best running shoes, so they're less suited to daily training and more appropriate when you're racing or looking for a PB. They also have reduced durability. Conventional running shoes typically have about 300-400 miles of racing in them while the carbon shoes have about 120-150 miles before they ‘expire’.
They’re popularity amongst fitness influencers, particularly the Nike Alphaflys, have led everyday runners to think they need these shoes for daily training. But given their durability and that they are the most expensive shoe on the market it is advised to keep them for sessions and racing! Most sports brands have now released their own versions of the carbon shoe, two of the best are recommended below.
Nike Alphaflys
Probably the most recognisable shoe out there at the moment the Alphafly 3 is even lighter than the record breaking Alphfly 2. Its 15% lighter but has a continuous outsole for stability. Built for speed, the ZoomAir pods provide propulsion and response.
Best for: performance
Hoka Rocket 2
The rockets are thought to be the best carbon fibre plated Hokas available. They have a scooped carbon fibre plate to allow for a fast toe-off. They also feature the classic Hoka’s full Peba midsole foam which surrounds the carbon fibre plates. Important to note that the sizing is unisex, so it is advised to size up if you are in between sizes as the inside cage of the shoe hugs the foot tight.
Best for: performance
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