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How to Choose Your Running Shoes
Running not only adds days to your life – it adds life to your days. As one of the most effective and accessible ways to improve your cardiovascular fitness, running is an aerobic sport that can be easily implemented into your daily regime.
Whether you run to keep your mind active or aim to build endurance or speed, investing in the right pair of shoes can go a long way in preventing injuries and improving performance. Many runners underestimate the importance of proper footwear for different forms of running.
Running in the right pair of shoes elevates every strike and stride. Beat your personal bests no matter your running goals. Here is how you can choose a pair of shoes for every type of running activity and terrain.
How to Choose Your Running Shoes
Running not only adds days to your life – it adds life to your days. As one of the most effective and accessible ways to improve your cardiovascular fitness, running is an aerobic sport that can be easily implemented into your daily regime.
Whether you run to keep your mind active or aim to build endurance or speed, investing in the right pair of shoes can go a long way in preventing injuries and improving performance. Many runners underestimate the importance of proper footwear for different forms of running.
Running in the right pair of shoes elevates every strike and stride. Beat your personal bests no matter your running goals. Here is how you can choose a pair of shoes for every type of running activity and terrain.
Long Distance Running
Comfort is everything for endurance runs. From 10km jogs to marathons, shoes with superb cushioning will help you go the distance. Cushioning, which is typically measured by the amount and quality of foam in the midsole, can reduce the perceived impact of each footstrike. While preferences in cushioning level may vary from runner to runner, you can opt for a pair that is both lightweight and comfortable for your foot type.
Apart from comfort, your long-distance shoes should also provide sufficient built-in support. As running long distances can cause muscle fatigue, your running form may break down after clocking significant mileage. Overly flexible shoes may not offer the best support, so stick to shoes that have definite structure in both the sole and heel counter.
We Recommend: Designed as a marathon-specific shoe, the Flow Velociti Elite offers a balance of flexibility and cushioning. This lightweight pair of running shoes is equipped with a full-length carbon fibre plate encased in a soft midsole foam that compresses and bounces back for enhanced energy return on every footstrike. UA Flow is a durable, grippy foam that works as both your cushioning and sole. So, your shoes feel lighter and your strides get faster with a firm, close-to-ground feeling as you run.
Long Distance Running
Comfort is everything for endurance runs. From 10km jogs to marathons, shoes with superb cushioning will help you go the distance. Cushioning, which is typically measured by the amount and quality of foam in the midsole, can reduce the perceived impact of each footstrike. While preferences in cushioning level may vary from runner to runner, you can opt for a pair that is both lightweight and comfortable for your foot type.
Apart from comfort, your long-distance shoes should also provide sufficient built-in support. As running long distances can cause muscle fatigue, your running form may break down after clocking significant mileage. Overly flexible shoes may not offer the best support, so stick to shoes that have definite structure in both the sole and heel counter.
We Recommend: Designed as a marathon-specific shoe, the Flow Velociti Elite offers a balance of flexibility and cushioning. This lightweight pair of running shoes is equipped with a full-length carbon fibre plate encased in a soft midsole foam that compresses and bounces back for enhanced energy return on every footstrike. UA Flow is a durable, grippy foam that works as both your cushioning and sole. So, your shoes feel lighter and your strides get faster with a firm, close-to-ground feeling as you run.
Trail Running
When you are navigating the great outdoors, you want a pair of water-resistant running shoes that can withstand external elements while providing your feet with robust support. No matter the terrain – rock, gravel or mud – trail running shoes provides support and speed when running on uneven ground.
There are two main features of a standard trail shoe – protection and grip. Most trail shoes are equipped with a highly durable upper and reinforced toe box to protect your feet when you are running across roots, branches, and uneven ground. Some trail shoe midsoles are also fitted with a tough plate to protect your feet from sharp rocks and objects.
While regular running shoes feature flat lugs on the outsole, trail shoes come with different outsoles of varying grips. Trail shoes with deep, rough lugs provide better traction on wet and soft surfaces whereas those with shallow, tight-fitting lugs are well-suited for dry and hard surfaces.
We Recommend: Rain or shine, look for a water-resistant fabric designed using UA Storm technology. Equipped with trail lugs, it proved brilliant traction for the harshest terrains. Plus, with cushioning, you feel comfortable as you complete your runs in the great outdoors.
Trail Running
When you are navigating the great outdoors, you want a pair of water-resistant running shoes that can withstand external elements while providing your feet with robust support. No matter the terrain – rock, gravel or mud – trail running shoes provides support and speed when running on uneven ground.
There are two main features of a standard trail shoe – protection and grip. Most trail shoes are equipped with a highly durable upper and reinforced toe box to protect your feet when you are running across roots, branches, and uneven ground. Some trail shoe midsoles are also fitted with a tough plate to protect your feet from sharp rocks and objects.
While regular running shoes feature flat lugs on the outsole, trail shoes come with different outsoles of varying grips. Trail shoes with deep, rough lugs provide better traction on wet and soft surfaces whereas those with shallow, tight-fitting lugs are well-suited for dry and hard surfaces.
We Recommend: Rain or shine, look for a water-resistant fabric designed using UA Storm technology. Equipped with trail lugs, it proved brilliant traction for the harshest terrains. Plus, with cushioning, you feel comfortable as you complete your runs in the great outdoors.
Track Running and Sprinting
If speed is your aim, you need highly responsive, flexible, and lightweight shoes to keep you in sprint condition. You want to feel fast, so shoes with excellent rock and response to them will propel you forward to the finish line.
We Recommend: Add a spring to your step with the UA Flow Velociti Wind 2 CN, which is engineered with our newest cushioning to give your feet close-to-the-ground speed.
Track Running and Sprinting
If speed is your aim, you need highly responsive, flexible, and lightweight shoes to keep you in sprint condition. You want to feel fast, so shoes with excellent rock and response to them will propel you forward to the finish line.
We Recommend: Add a spring to your step with the UA Flow Velociti Wind 2 CN, which is engineered with our newest cushioning to give your feet close-to-the-ground speed.
Interval Training
When it comes to beating personal bests, you will likely have to go further than steady state running. Complementing your regular runs with interval training is a time-efficient strategy to allow speed adaptations to happen. Alternating between fast, intense work and active recovery sets requires a versatile shoe that is both responsive and supportive.
We Recommend: The UA HOVR™ Phantom 3 is engineered to deliver a “zero-gravity feel” through the midsole for great energy return. The external heel counter, combined with flexible yet sturdy panels, provides runners with foot-hugging support. This neutral running shoes provides athletes with a balance between cushioning and flexibility.
Interval Training
When it comes to beating personal bests, you will likely have to go further than steady state running. Complementing your regular runs with interval training is a time-efficient strategy to allow speed adaptations to happen. Alternating between fast, intense work and active recovery sets requires a versatile shoe that is both responsive and supportive.
We Recommend: The UA HOVR™ Phantom 3 is engineered to deliver a “zero-gravity feel” through the midsole for great energy return. The external heel counter, combined with flexible yet sturdy panels, provides runners with foot-hugging support. This neutral running shoes provides athletes with a balance between cushioning and flexibility.
Cross-Training
For runners who do more just than running, a pair of cross-training shoes will match the versatility of your training regime. Whether you are hitting targets on a cardio machine or doing drills on the turf, you want flexible yet stable shoes that can take you through multiple applications. Not all training shoes can be used for running though. The main difference between running shoes and sports shoes lies in the cushioning and traction – you want a balance of both for cross-training shoes. Opt for a pair with a layer of softness in the midsole cushioning, but not too much that it hampers your ability to do quick pivots and repetitive footwork.
We Recommend: The new UA SlipSpeed™ gives you unmatched ground contact and traction to power you through explosive movements and multi-directional footwork. The convertible heel can even be flipped down after training for all-day comfort. Built with a bouncy footbed and lightweight rubberless outsole, the Flow Dynamic can take you from gym to track as it firmly supports your foot and ankle at every turn.
Make every step count. Let us help you match the right pair of running shoes to your needs.
Cross-Training
For runners who do more just than running, a pair of cross-training shoes will match the versatility of your training regime. Whether you are hitting targets on a cardio machine or doing drills on the turf, you want flexible yet stable shoes that can take you through multiple applications. Not all training shoes can be used for running though. The main difference between running shoes and sports shoes lies in the cushioning and traction – you want a balance of both for cross-training shoes. Opt for a pair with a layer of softness in the midsole cushioning, but not too much that it hampers your ability to do quick pivots and repetitive footwork.
We Recommend: The new UA SlipSpeed™ gives you unmatched ground contact and traction to power you through explosive movements and multi-directional footwork. The convertible heel can even be flipped down after training for all-day comfort. Built with a bouncy footbed and lightweight rubberless outsole, the Flow Dynamic can take you from gym to track as it firmly supports your foot and ankle at every turn.
Make every step count. Let us help you match the right pair of running shoes to your needs.
Essential Running Footwear Tips
How Running Shoes Should Fit
Many runners are unsure about how much room their shoes should have. Coupled with a rise in your blood flow, the impact of each foot strike can cause your feet to swell slightly during a run. As such, it is typically more accurate for you to try on shoes at the end of the day, when your feet have swelled up.
You do not necessarily have to buy a size bigger for your running shoes but there should be at least about a finger’s width of space between your longest toe and the end of the shoe. As a general rule of thumb, you should be able to wiggle all your toes within your shoes. Additionally, the upper of your running shoe should feel snug and not constrictive. As for the heel, it should also envelop the back of your foot snugly. You can tell if the running shoes are too big when they start slipping off while you are walking or running.
Know Your Foot Type
Different foot types require a different shoe fit. Neutral feet generally fit well in most shoes. On the other hand, those with narrow, flat feet are usually overpronators, so lightweight running shoes with medial support may be more ideal. If you have high-arched feet, highly cushioned shoes with a curved shape can offer added support. For people with wide feet, bunions or hammer toes, a wide toe box will bring more comfort.
When to Retire Your Running Shoes
It may be tempting to cling onto your favourite pair of running shoes for years but replacing them frequently can save you from discomfort and injury down the road. So, how long do running shoes last for heavy runners? While wear and tear varies depending on your running frequency and usual terrain, running shoes generally have a lifespan of around 600 kilometres (nearly 400 miles), or four to six months of regular use, before losing resiliency.
Besides checking signs of wear in the sole, you can also feel when your shoes have lost its “bounce” and cushioning – your feet should not be hurting after running just a few miles. Shifts in your feet pronation and running gait may also be signs that your shoes are no longer providing ample support.
Essential Running Footwear Tips
How Running Shoes Should Fit
Many runners are unsure about how much room their shoes should have. Coupled with a rise in your blood flow, the impact of each foot strike can cause your feet to swell slightly during a run. As such, it is typically more accurate for you to try on shoes at the end of the day, when your feet have swelled up.
You do not necessarily have to buy a size bigger for your running shoes but there should be at least about a finger’s width of space between your longest toe and the end of the shoe. As a general rule of thumb, you should be able to wiggle all your toes within your shoes. Additionally, the upper of your running shoe should feel snug and not constrictive. As for the heel, it should also envelop the back of your foot snugly. You can tell if the running shoes are too big when they start slipping off while you are walking or running.
Know Your Foot Type
Different foot types require a different shoe fit. Neutral feet generally fit well in most shoes. On the other hand, those with narrow, flat feet are usually overpronators, so lightweight running shoes with medial support may be more ideal. If you have high-arched feet, highly cushioned shoes with a curved shape can offer added support. For people with wide feet, bunions or hammer toes, a wide toe box will bring more comfort.
When to Retire Your Running Shoes
It may be tempting to cling onto your favourite pair of running shoes for years but replacing them frequently can save you from discomfort and injury down the road. So, how long do running shoes last for heavy runners? While wear and tear varies depending on your running frequency and usual terrain, running shoes generally have a lifespan of around 600 kilometres (nearly 400 miles), or four to six months of regular use, before losing resiliency.
Besides checking signs of wear in the sole, you can also feel when your shoes have lost its “bounce” and cushioning – your feet should not be hurting after running just a few miles. Shifts in your feet pronation and running gait may also be signs that your shoes are no longer providing ample support.
