How To Choose Running Shoes

So, on September 30th 2017, I plan to be part of the UAP Old Mutual Ndakaini Half Marathon and on October 29th 2017, I also plan to be part of the Standard Chartered Nairobi Marathon. I have been part of these races before and from the point of a participant, running shoes play a very huge role. If you get the wrong ones, you will have a terrible time participating.

In this article, I want to go through the process of choosing the right shoes for running, so that the next time you go to a race, you do not end up quitting because of choosing the wrong shoes.


Know Your Running Shoes:

So, there are basically two major types of running shoes: road-running shoes and trail-running shoes.

Road-Running Shoes:

These are good for pavements and surfaces with only slight irregularities. They are light and flexible and they basically cushion or stabilize the feet.

Trail-Running Shoes:

They are best for off-road routes. This is because they are enhanced with aggressive outsoles for solid traction. They are also fortified to offer stability; and they support and provide underfoot protection.


Know Your Environment:

You need to understand the surface you will be running on. Just like tires, outsoles are designed to accommodate certain surfaces. If you are running on roads, choose shoes that are light, flexible and cushion the feet. If you will be running on trails, choose shoes that offer stability and traction with sturdy outsoles.


To determine the lifespan of your shoes, keep track of your speed and distance. For fitness, exercise or fun purposes, shoes get minimal usage and have a longer lifespan. As speeds increase, they get extra wear and tear.

An average running shoe lasts between 300 and 500 miles or about three to four months.

Know Your Shoes:

While shopping for shoes, any shoe for that matter, try on shoes in the afternoon or at the end of the day. This is because your feet expand due to the day’s heat and trying on the shoes in the morning, will mean the foot will expand and you will have an uncomfortable shoe. A thumbnail’s length of space in the toe’s box is there to allow room for normal swelling and running.


How you tie your shoelaces also matters. In as much tying them will prevent them from falling off as you walk or run, remember that your foot is buried in there and it requires breathing. Tie them in a way that will also reduce blisters that may be caused by excess heel movement and a way that will remove pressure on points that have sensitive nerves at the top of the foot.

Choose a shoe with a protective cushioning or innersoles, enabling your to stay comfortable and stable.



That plastic thingy at the end of your shoelace is called an aglet.

A human foot and ankle has 26 bones; 33 joints, and over 100 muscles, ligaments and tendons. Choose a shoe that will protect these parts of the body, as well as the entire body. Your attempt to stand, walk and run depends on the legs.

Post Author: Mũigai Mũya