How I choose my running shoes

Running shoes are endlessly discussable.  They are always at the epicentre of running discussions. I wasted countless hours on running shoes; reading, learning, buying, comparing them.  The attention running shoes get is way too high and out of proportion. When I need socks, I just go and buy something. So why am I obsessed about shoes? Why do I spend that much time agonizing on running shoes but not running shorts? The answer is simple. The hidden tagline under every shoe brand reads “This shoe will make run faster or at least make you cooler.” Tell me a runner who could resist the promise of being faster, or cooler? Hence the endless shoe talk.

Yet, I think shoes are important. We need shoes. Of all the things I spend my (hobby) money on, running shoes would come third after books and wine. And, we need shoes. Shoes are good So here comes my inevitable take on shoes.

This blog is only a pastime and I made myself a promise to not to monetise it. This would spoil all the fun for me.  I don’t want anything on this blog to smell commercial. I don’t want to commercialize or leave the impression that I am after money. And with shoes, it is always about “reviews” and reviews are always, always about selling you stuff.  But you can not run away from the shoe question. It is the first thing most of us buy when we start running.  “Which shoe is best?” is a question that will chase you until you are 1000% sure about your choice. You need to know the answer before you can finally focus on important details like mileage, cross training etc. Since you are reading this, maybe it’s your turn to figure out your dream running shoe and who am I to deny you this privileged pleasure?  I will not review shoes, but I can share my experience and you do the math yourself. So here I go. My complete shoe history and current take on running shoes.

My running shoe history

In 2014, I started running 40-50 Kms per week and this is the first time I worried about my shoe choice. Before that I used to run in anything, I liked the color of, mostly sticking to Adidas brand.  A few before beginning my first marathon training, I discovered that I had only one pair of decent running shoes. They were a black pair of Adidas Supernovas which already endured years of treadmill running but never saw daylight. I needed more shoes.

An “experienced” friend told me that I need at least two pairs, because they last only about 500 to 1000 kms. If you run 1,500 kms for six months preparing for a race, one pair will wear out completely leaving the second pair in good condition for the race. That made sense.  Without thinking too much about it, I checked a local discount website and discovered that they had two pairs of Asics Gel Kayano’s from a previous season.  My feet are not identical. My right foot is 45 and left is more like 44. While shopping online, I always go for half a size bigger option. I ordered an identical pair of horribly colored Gel Kayano’s with 45.5 size.

Just like speed-price-safety tradeoff in travel, we have a color-price-size issue in shoes. You can only have two at a time. Being a bit close fisted, I spend half my running life using oversized high-quality shoes with terrible colors.

Anyways, after a year of running and two marathons, my Kayano’s were trashed but I was more than satisfied with my choice. All of my buddies were having issues with their feet, especially toes and I had none of that. For the next year, I tried to find more of the same discounted-from-previous season shoes but simply could not. I decided to figure out which shoes were best for me and my troubles begun. The industry indeed makes you doubt yourself. You can’t help it. Are you over-pronating or over-supinating? Is there even a thing called over-supinating? How tight are your hamstrings? Are you more or less flexible than the average runner? What is your mileage? What is your planned mileage?

Tough questions. I tried one of those video tools one usually finds in running stores.  After running for 10 minutes on a treadmill, the guy doing the test showed me my multi-angle, slow-speed video and told me that I am running “wrong”.  I was running on the outer edges of my foot, hitting the ground with the external side of my toes and, I was explained, that this is far from the ideal. It should be corrected. The problem was, most “supporting” shoes try to correct over-pronation. Not supination. OK I said. I was also explained that I should not be using hard shoes. I needed “cushioning”. Otherwise I could suffer a “runner’s knee” or get “shin splits”.

More confused than before, I left without buying anything. Later, while browsing a website, I found an out-of-date, stock surplus pair of Mizuno Wave’s and bough two pairs without a second thought. Of course, size 45. I did use them for a year, running around 700 kms with each pair and complete two marathons.  Asics Kayano’s always felt solid, tight and heavy. Mizuno Wave’s were much lighter, harder on front and responsive. Still, I did not feel a “huge” difference.  No injuries.

A year later in 2016, I decided to speed up and wanted to try Hoka Clifton. Compared to everything else I used before; Clifton’s were the “highest” shoe. By then, Clifton design was not mainstream. Very few runners around me were using high-bouncy shoes with minimal drop. It took me almost 200 kms to get used to drop and strange mechanics of the shoe, but It felt better and faster. Thinking back, I think this improvement was not a result of new shoes. I had lost weight in the previous years and got stronger. Still, I used the Clifton for most of my training and did my best marathon time with them.

Next two years, Adidas was everywhere with the new foam soles with a credible “durability” message. I decided to go back to my old brand and tried 4 models with different drop levels, Adizero, Energy Boost, Supernova Glide and Ultraboost. Those shoes have nothing in common except their Brand. They all turned out to be extremely well built and durable. I ended up buying two more pairs of Supernova Glides because I was very comfortable in every way. They were good for intervals, half marathons, marathons – anything but Ultras. I did try them in mud and my brief advice is “please don’t”. Adidas changes models far too quickly for my taste. For some unknown reason, they stopped producing Supernova Glides (if you can find them, please let me know). Their new models were a bit overengineered and too expensive for my taste.

My next adventure was with Saucony Kinvara because they seemed to be the ideal shoe. Light, not too soft but firm enough carry speed, simple classical mesh with good quality ties and a reasonable low drop. I used the Kinvara (blue one in the pictures) in combination with Clifton 2’s while preparing for another marathon putting in 100-120 kms per week for six months and could not be happier. I was so happy with the Kinvara’s that I decided to buy a new pair a few weeks before the race and run my dream race with them. Unfortunately, I ended up breaking a few bones during the race. I don’t blame the shoes. It was the mileage.

During my recuperation in the next two years, I tried many other brands and models with differing design purposes. Once I buy a pair, I intend to use them until they are worn out. But this rarely happens. Shoes are surprisingly durable and of good quality these days. If you have a closet somewhere full half new running shoes, you probably know how I feel.

During the last 7 years, my total volume was 12,000 kms and I used roughly 20 pairs of shoes. (Not counting trails and the short-lived trail shoes trashed in races) I am averaging 700-800 km per pair. After that mileage, aces tend to snap, shoes get too dirty, I get bored or the mesh starts to show small tears on the sides. In the end, I retire the shoes, not because they are not usable but because they no longer fashionable.  I keep wearing them daily, on the beach, on my MTB, until they are no longer wearable.

How do I choose my shoes

Let’s remember that there are no bad running shoes. Ultimately it all boils down to preference.

I am185 cms tall and weigh 80 kg. My shoe size is 45 EU for most brands. I am 47 and slow, mostly training comfortably at 6:00 per/km. This makes me a typical mid-pack recreational runner and a prime target for most running brands.  

So, how do I choose my shoes?

• Shoes choice is totally subjective and personal. You need to test a lot. You might find yourself kissing a lot frogs before you find find your prince.
• A specialty running shoe should cost around $50-60. Not more. Look for discounts, you will find them. You can buy a 2-3 year “old” model. Nothing much changes in a few years.
• Soft is not good. Go for firm and supportive. If you need ‘corrective’ or ‘supportive’ shoes, probably you need to work on your strength, flexibility or both.
• Tight fit is not good. Choose a wide, breathing mesh, especially in the front. But half a size bigger if necessary.
• Heel to toe drop is not harmful but not necessary. Flat and neutral shoes are perhaps better. Try “minimal drop”.
• For longer distances and ultras, choose protection. Your shoes should be hard and thick enough. If you feel every small pebble under your heel for 50k, you will not like it. Especially the mid-sole should be very firm and protective. If you can twist a shoe easily, then it is too soft for you.
• Be realistic about our weight and speed. Don’t buy paper-thin racers because you are planning to get faster. That is tomorrow. Buy for today, for your next run.
• A running shoe should look like a running shoe; colourful and sporty. I don’t like drab colours and lacklustre designs. I love vivid colour themes, stickers, well designed soles. Don’t be shy and wear your fancy retired pairs in daily life. Let everyone see that you are a runner.  
• I have friends who consistently use only one brand. Probably they have their reasons but don’t be like them.  Try different brands and designs.
• No review can tell you how a shoe feels.  Trying on a shoe once will also not tell you the whole story. You should own and use the shoes regularly to fully understand how they feel. Usually, it takes me a 40-50 k to feel a shoe.
• But, yes, reading reviews is fun. www.solereview.com and www.runningshoesguru.com are quite OK. I think classifications like “stability”, “cushioning” etc. are somewhat misleading and subjective. I have never read a review that says “I tried this xyz shoe, and it was terrible, don’t buy it.”
• Own a few pairs and rotate: There is nothing wrong with running in racers on Monday, doing barefoot laps on grass on Wednesdays and using sturdy support shoes for your long run on Sunday. Rotating shoes will make them last longer.

Hall of fame

• No matter how many shoes I own, I always end up using the same ones. So here are my all time best…
• Hoka Clifton. Very light, stiff, but durable. Minimal drop. Good for everything on road. Unfortunately very narrow and causes blisters. Their original design was a breaktru and currently being copied by other brands imho.
• Mizuno Wave Rider. Good for everything on road. Almost the exact opposite of Hoka Clifton. Very light, very stiff sole in front, huge heel to toe drop. Almost like running in high heels. Surprisingly good for shorter, faster runs and intervals.
• Adidas Supernova Glide. Infinitely durable and good for anything, marathon, intervals, training. But not produced anymore. Evolved into “Solar” I guess. Pity. Adidas has crazy portfolio turnover. By the time you read this, Solar could be distant history.