Minute 2: Trusting your feet might be the best science available

Finding the perfect running shoe can feel like Goldilocks trying to find the right porridge. Instead of a singed tongue, the penalty for bad shoes can be black toenails and nasty lower body injuries. Fortunately, there’s a pretty simple rule of thumb which is simply how the shoe feels, according to: “New Science: How Smart Shoe Selection Can Lower Your Injury Risks.” A randomized trial of 527 recreational runners found that using the “comfort filter” approach to selection could reduce injuries by up to 76%.

Researchers note that you have to actually run in the gear to properly assess cushioning, so don’t just stand still on the shop floor. Of course, finding the fit of your dreams is difficult if you are squeezing into a narrow toe box according to our own Rebecca Trachsel: “The Challenges of Being a Runner with Wide Feet, and Tips on How to Find Shoes that Fit.” Coach Trax suggests a simple width test: take the insole out and stand on it. If your forefoot is wider than the insole’s toe box, you need to size up or go wider. She also recommends seeking pliable upper materials like soft, stretchy mesh. To perform that insole test effectively, you’ve got to log off and walk in. Brian Metzler argues in “6 Ways You’ll Benefit By Shopping at Your Local Running Store” that you get expert shoe-fitting from staff who can analyze your gait. Plus, you help support a third space for runners to strengthen our community and make new connections.