Shopping for the right running shoe can be difficult and overwhelming. With all the different options out there, how do you know which one is right for you? Here, we will break down the “anatomy” of a running shoe and the purpose each piece serves in hopes to guide your decision making for your future shoe purchases.
Upper
The upper is the main part of the shoe you see, and most people tend to pick their shoes based on the color or design. It is often made up of knit fabric to allow for ventilation, and keeps the shoe fit snugly against your foot.
Toe Box
The toe box is the front portion of the shoe where your toes lay. A wider toe box allows for more room for your toes to splay while running. Many people make the mistake of buying shoes with too narrow of a toe box causing blisters and may contribute to bunions or pain on the top of the foot between your toes (metatarsalgia). To properly measure your foot, take the distance between the ball of your 1st toe and the ball of your 5th toe. This is where the widest part of the toe box should fall on your foot. If you notice the upper on your shoes tend to wear at either of these points, that may be a hint that the toe box is too narrow.
Insole
This portion sits on the inside of the shoe to provide comfort to the arch of the foot. These can be replaced with over-the-counter orthotics to achieve the desired level of support based on your arch type. Some common brands include Superfeet and Cadence. Occasionally, a custom orthotic may be recommended and can be made by a podiatrist or a certified physical therapist.
Midsole
The midsole connects the upper to the outer sole, and acts as the “cushion” of the shoe. It is responsible for providing shock absorption and stability to the foot and ankle and is the part of the shoe that may have special features to address different arch types. A neutral shoe will have a midsole that is primarily for comfort in those who have a typical arch and do not need more support. A stability shoe has technology that helps control excessive motion in the foot and ankle complex. If you have been told you have “flat feet”, these may help keep your foot in a more neutral position while running. This is accomplished primarily by providing extra support to prevent your arch from collapsing excessively when landing on the foot. Some examples of this technology include Brooks GuideRails and Hoka J-Frame.
Outsole
This is the very outer layer on the bottom of your shoe that comes in direct contact with the ground. It is typically made of rubber with treads to provide traction and grip.
Heel Counter
The heel counter refers to the back of the shoe and is typically made of rigid material. It maintains the shoes integrity and keeps the structure sound.
Heel Drop
This refers to the distance between the height of the heel and the height of the forefoot. Different heights can affect the way you run and where the force is distributed through the leg. A greater heel drop (8+ mm) may promote a heel strike which biases the force to the knee. A moderate heel drop (5-8 mm) encourages a midfoot strike, while a low heel drop (1-4 mm) or zero drop facilitates a forefoot strike shifting the forces toward the foot and ankle.
After all that information, what type of running shoe is right for you? Unfortunately, there is no “one-size-fits-all” answer, but the best advice is to find the one that is the most comfortable. A few last tips on general shoe fitting:
- Make sure the shoe is long enough. There should be about one finger’s width of space between your longest toe and the end of the shoe.
- Shop based on the larger foot. It is not abnormal to have one foot that is slightly larger than the other, so shop based on the bigger one.
- Bring your socks. Try the shoes on with the particular socks you plan to wear with them since thickness can vary.
- Go shoe shopping at the end of the day. Our feet swell throughout the day due to gravity, so saving the shopping trip for the end of the day can ensure the shoes will be comfortable all day.
- Ask for help! Do not hesitate to ask an employee at your local shoe store to help measure your foot. They can also provide specific recommendations based on your measurements.
Whether you have foot or ankle pain related to running or not our physical therapists at DeePT can help assess your foot type and make suggestions on appropriate footwear so you can feel good again while on your feet!
Written by: Leanne Scott, PT, DPT, OCS