Five Factors to Consider When Searching for the Right Running Shoes

Posted August 26, 2025 in Running

5 Min Read:

Whether you’re training for your first 5K, upping your mileage for a marathon, or simply hitting the New York City pavement to clear your head after a long day, your running shoes are the foundation of a good run. Wearing the wrong pair of kicks can lead to discomfort, injury, or the type of frustration that makes you dread your next run. There are tons of running shoe brands and styles available, so how do you decide which shoe is right for you? In this blog, we’ll go over five key factors to consider when you’re on the hunt for your next pair of running shoes so that you can lace up with comfort and confidence.

Table of Contents

How Do I Find the Right Running Shoe For Me?

1. Foot Type
2. Gait Analysis and Running Style
3. Shoe Features That Match Your Foot Type
4. Fit and Comfort Throughout the Foot
5. Running Surfaces Matter

Learn More About Keeping Your Feet Happy in New York City

How Do I Find the Right Running Shoe For Me?

Finding the right running shoe shouldn’t be about brand loyalty or aesthetics; it’s about understanding your body and the kind of support it needs. Running is one of the most popular forms of exercise in the world, with an estimated 50 million people in the U.S. participating in the activity each year. And, their reasons for running are as varied as their anatomy and physiology, which is why there is truly no “one-size-fits-all” approach to running shoes. Taking the time to assess your foot type, running gait, and preferred terrain can make all the difference in performance, comfort, and injury prevention when running, ensuring that you can stay on track as long as possible.

1. Foot Type

One of the most important starting points in your running shoe search is understanding your foot type. Are you flat-footed, do you have high arches, or fall somewhere in between?

• The sneaker industry likes to suggest that runners with flat feet will benefit from stability or motion-control shoes to help manage overpronation. Overpronation happens when your feet roll too far inward, and is often a side effect of having flat feet. The reality is that motion-control or stability shoes, while potentially supportive of the feet, can often lead to lateral ankle sprains, knee pain, and hip pain. They should not be undertaken without a proper biomechanical evaluation by a podiatrist.
• High arches tend to need more cushioning to absorb shock and reduce pressure on the heel and ball of the foot.
• Neutral arches can usually handle a wider variety of shoe types but still require balanced support.

You can do at-home tests to determine your foot type. However, for more accuracy, a professional assessment by a sports medicine podiatrist is your best option, as they are experts in running shoe gear and can help you find the right sneaker.

2. Gait Analysis and Running Style

How you run is just as essential as your foot shape. Your gait—the way your foot strikes the ground and moves through each step—can affect which type of shoe will help keep your stride efficient and injury-free.

• Overpronators may notice their shoes wear out more on the inner edges and usually benefit from extra arch support.
• Supinators (people whose feet roll outward) tend to wear down the outside edges of their shoes and typically need extra cushioning.
• Neutral runners usually strike evenly and need shoes with moderate support and cushioning.

Many specialty running stores offer free gait analysis using treadmills and slow-motion video. The sad reality is that most of the people doing these evaluations in the stores don’t understand basic foot mechanics. When you buy running shoes from a specialty store, prepare to spend more. They will justify this upcharge based on their “gait analysis,” but in reality, most of these salespersons are just making it up.

For a proper gait analysis, see your local podiatrist, physical therapist, or sports medicine doctor, as these are the real experts in gait analysis.

Make sure that your healthcare professional has no corporate sponsorship/relationships, like our doctors at Chelsea Foot and Ankle. You want unbiased recommendations for shoes that are right for your feet, and you don’t need any sponsorship relationships that might influence the recommendation.

Understanding how your body moves and what it needs when you’re running can improve your performance and help keep your feet healthy and injury-free.

3. Shoe Features That Match Your Foot Type

Once you understand your foot shape and running style, you can narrow down the shoe features that will best support your stride. Look for:

• Arch support: Essential for overpronators and those with flat feet.
• Cushioning: Necessary for high arches or those who want a plush feel.
• Heel drop: This is the difference in height from heel to toe in your running shoe. A higher drop can shift pressure off your calves and Achilles, while a lower drop encourages a more natural foot strike.
• Stability elements: These include firmer foam on the medial side of the shoe and are specifically designed to reduce overpronation.

Be wary of trends like ultra-minimalist running shoes or maximum-cushion soles unless they genuinely support your running needs. Just because something looks high-tech and professional runners swear by it doesn’t mean it’s the right fit for your feet.

4. Fit and Comfort Throughout the Foot

Keep in mind that a running shoe can check all the technical boxes and still be the wrong fit. It doesn’t matter if you’re doing a quick two miles or a long weekend run, comfort is non-negotiable. Here’s what to watch for as you’re trying on running shoes:

• Toe box space: You want enough room to wiggle your toes, especially on longer runs, when feet tend to swell, or if you have bunions. None of your toes should contact the edge of the sneaker. If they do, the sneaker is too small.
• Heel lock: Your heel should feel secure without slipping.
• Midfoot snugness: The shoe should hug your arch without being tight or restrictive.

It helps to try on running shoes at the end of the day or after a workout, when your feet are slightly swollen, to get the most accurate feel. And don’t forget to wear the same type of socks you’ll run in.

5. Running Surfaces Matter

Where you run can also greatly influence what kind of running shoe you need.

• Road running: Shoes designed for running on pavement should offer lightweight construction with good shock absorption and grip for flat surfaces.
• Trail running: Trail shoes offer added traction, durable outsoles, and protection against rocks and roots, providing greater stability as you navigate uneven and often slippery terrain.
• Treadmill running: Lightweight and flexible shoes are usually sufficient, but cushioning still matters, especially for long runs.

Some runners may benefit from having different running shoes for different surfaces. Just like you wouldn’t wear hiking boots to a dance class, you don’t want to wear road shoes on a muddy trail.

Learn More About Keeping Your Feet Happy in New York City

Your ideal running shoe should never be just about style. You should always do your research and learn as much as you can about shoe support, structure, and the way you move. At Chelsea Foot and Ankle, Dr. Ethan Ciment and his team encourage you to run smart and run safely. We’re here to ensure that your feet are healthy and functional, ready to take you wherever you want to go for as long as possible.

To learn more about sports medicine and healing treatments at Chelsea Foot and Ankle, call our office today at (646) 929-4149 or complete the online contact form.