Running with Greg
Four things to know about choosing the right running shoes
By Greg · Affiliated with Freetrain
Shoe marketing is full of technology names. Ignore most of it. Here are the four things that actually matter.
1. Fit beats features
Leave about a thumb's width in front of your longest toe, make sure your heel doesn't slip, and check there's room for your forefoot to spread. Shop in the afternoon when feet are slightly bigger, and wear your running socks.
2. Comfort is the best guide
Research consistently suggests that choosing the shoe that feels most comfortable is a sensible way to pick. If a shoe feels wrong in the shop, it won't feel better at mile ten.
3. Match the shoe to the surface
Road shoes for pavements and parks; trail shoes with deeper lugs for mud and rocky paths. A cushioned daily trainer covers most runners' needs; a lighter shoe for racing is a nice-to-have, not a must.
4. Know when to replace them
Many shoes feel flat somewhere between 300 and 500 miles. If the midsole looks creased, or your legs feel unusually beaten up after normal runs, it's time. Rotating two pairs can extend their life.
The rest of your kit
Once your shoes are right, the next most common annoyance is a bouncing phone. A chest vest such as the Freetrain V2 fixes that — you can see the full range here or read my best running vest phone holder guide.