HOW TO CHOOSE THE RIGHT RUNNING SHOES

A suitable pair of running shoes will help you run freely on many roads without fear of fatigue or foot pain. Choosing running shoes will not be difficult if you follow Celidior's detailed instructions.

1. Consider where you plan to run
Do you run on the street, on trails, or on gravel? Your options are road shoes, trail shoes, or cross-training shoes.

2. Decide how much cushioning you want
Do you like the feeling of running on clouds with absolute cushioning or do you like feeling the ground with each stride? Cushioning - the thickness of the material under the midsole and the firmness of the foam - and heel drop are two factors to consider when constructing a running shoe.

3. Consider whether you need special support for your feet
Most runners opt for neutral shoes, but if your feet tend to overpronate or overpronate, you should choose shoes that can correct this.

4. Make sure the shoe fits you.

The shoe should fit snugly from toe to heel, with no excess or loss of space.

5. How long should a pair of running shoes last?
Typically, a pair of running shoes should last about 400 to 500 miles (3 to 4 months for the average runner). Look at your shoes and check to see if the midsole or outsole is compressed or worn. If so, it’s a sign that you need a new pair.

6. Where do you plan to run?

6.1. Road Running Shoes

A shoe designed for running on pavement, occasionally on textured surfaces, and with a few exceptions.

Lightweight and flexible, designed to keep your feet feeling light and stable during repeated runs on hard, flat surfaces.

A great choice for runners on pavement, roads, treadmills, or on the track.

Road running shoes have flatter, smoother soles that provide a suitable surface for running on paved roads.

6.2. Trail Running Shoes

A shoe designed for off-road routes with rocks, mud, roots, or other obstacles.

Has larger lugs (the “shoes” on the outsole) than road running shoes for better grip on uneven terrain.

Sometimes reinforced with hard pads under the sole, protecting the foot from rocks or sharp objects.
Usually has a stiffer midsole for more support on trails, rough, uneven surfaces.

6.3. Cross-training shoes:

These are shoes designed for physical activities, bodybuilding, cross-training, or any balance activity where ground contact is a priority over a thick sole.

7. How cushioned do you want to feel?

The way your shoe feels while running is determined by two factors of the midsole: the firmness of the foam and the thickness (also called cushion height) of the material between your foot and the ground. This material in the midsole is usually a type of foam (EVA or Polyurethane) that helps absorb the impact when your foot hits the ground. From the most cushioned to the uncushioned, the thickness and firmness of the cushioning underneath is a matter of personal preference. Some runners prefer a soft, cushioned feel for added comfort. Others don’t want or need as much cushioning, preferring a true-to-life feel with every stride. So, try on a variety of shoes, feel them, and make the best decision.

Some options for cushioning:

Maximum cushioning: This is a thick layer of cushioning in the midsole that provides a super-soft feel. Runners often prefer the comfort of thicker, softer foam underfoot for long runs or multi-day races. However, these cushioning isn’t for everyone, as some people won’t like the stuffy feel.

Moderate cushioning: Shoes designed with this cushioning strike a balance between a plush feel and thin or no cushioning. You’ll find a wide variety of shoes in this category.
Low cushioning: Shoes with less cushioning in the midsole are often favored by runners who want to feel more connected to the ground. Because they say it mimics the natural shape of the running stride.
Barefoot shoes: This term refers to shoes that feel as close to barefoot as possible. Many will have no cushioning in the heel, leaving just a very thin layer — about 3 to 4mm — between your foot and the ground, providing no support or stability for flat feet.

8. Understand Heel Drop When Choosing Running Shoes

Traditional running shoes typically have a drop of 10mm or more. There is more cushioning in the heel, which results in a heel strike when moving. In contrast, zero-drop shoes have the same amount of cushioning between the heel and the toe. The greater the heel drop, the easier it is to launch from the ball of your foot, but many people believe that this will result in a weaker stride with a heel launch. However, keep in mind that the less the heel drop, the harder your Achilles tendon will have to work. For those who are used to traditional shoes, switching to any lower-drop shoe (with a heel drop ranging from 0mm to around 8mm) often takes some getting used to.

Heel drop and cushioning are completely independent of each other. A shoe with a lot of cushioning inside can still have little or no heel drop.

9. How do you want your shoe to support you?

How does your foot land? Landing is the way your foot rolls inward when it hits the ground, then naturally propels your foot forward. There are three types of landing, and you will likely want shoes that support your landing style. Brands use different technologies and footwear features to reduce excess movement, allowing your foot to move more smoothly.

10. Determine your grounding style.

You can determine your grounding style by having a shoe specialist observe your running form. You can also check for wear on a pair of well-worn running shoes. Use the following guidelines to determine your grounding style and consider the level of support you need:

11. Find the level of shoe support you want

Once you have decided how far you will run, depending on your biomechanics, you will find the right level of shoe support to enhance your gait. There are three types of support shoes: neutral, stability, and motion control (high support).

Neutral shoes:

Good for people who strike lightly, but are best for people who strike with a flat foot or pronation (the foot tends to roll out when landing).
Most of these shoes do not have motion control features such as a "medial pillar" that reinforces the arch of each midsole.

Stability shoes:

These shoes have stability devices to control the pronation of the foot.
Usually include motion control guides on the sides of the foot.
A great choice for runners who tend to strike with an instep.
These shoes are softer than motion control shoes.

Motion control shoes:

These are the most stable running shoes, reducing moderate to severe instep strikes. (Note: These shoes are not as common and are usually only available in specialty sports stores.)
Best for runners with moderate to severe instep strikes.
Features reinforced arch supports on each side of the midsole, a stiff heel, and a design built to resist instep strikes.
Special internal construction such as a stiff heel or thicker cushioning.

12. Choose the right size running shoes

There is nothing better than trying on shoes to see if they fit. Here are some tips to help you choose the right shoe size.

• Measure both feet: Your feet change in size over time, so measuring them is important when trying on new running shoes.
• Try on shoes at the end of the day: Your feet will grow during the day and will be at their largest at the end of the day. This will help you avoid buying shoes that are too small for your feet.
• Leave a thumb-width space at the tip of the shoe: This ensures that your toes can move around while you run. The width should fit your feet but still have a small gap for your toes to move comfortably, avoiding rubbing. The shoelaces should be moderately tight, not too tight.
• Try on both shoes: Some people have uneven feet, one side tends to be larger than the other. Try on both the left and right to find the best fit.
• Bring insoles, running socks, or orthotics (if you have them): These will affect your shoe size.
• Make sure they are comfortable from the first wear. You don't need to break them in.
• Check out the supplementary market for insoles (also known as foot cushions). Insoles come in different designs: comfort, support, fit - or all three.
• Pay attention to the size charts for each brand. Each brand has its own proprietary foot model, or "last," and you'll be in the right size when your foot is close to the last of that brand's shoe. Footwear professionals know this, so an in-store fitting is important.
• Lace correctly: Certain lacing techniques will improve the fit of your shoe. For example, looping the shoe will help to secure the heel. Window lacing (or box lacing) helps reduce pressure on the ball of the foot.

Running shoe size chart based on foot length and width.

Measure the length and width of your foot, then compare it with the charts below to find the most suitable shoe size.

Shoes used for running for a long time will inevitably have damage such as glue leakage, sole breakage, damaged sole, etc. If you encounter these problems, please contact Celidior for repair. With more than 5 years of experience in the shoe care industry, Celidior can handle almost any shoe problem. Refer to Celidior's running shoe care services.