Proper Footwear Tips: Choosing the Best Running Shoe in 2024!

Avid runners already recognize how important it is, but if you’re just hitting the pavement for the first time you must go about choosing a proper running shoe. This is essential, because improper footwear can lead to immediate injuries and, in the long run, can cause lasting damage. Hence, this article will discuss the proper footwear tips to aid you in selecting the optimal running shoes for 2024.

The Importance of Proper Footwear

As with any sport, running requires a particular type of shoe. Of course, it’s easy to grab any pair of sneakers and hope that it will do the job, but the truth is that running is quite hard on the feet – so hard, in fact, that each step run is equivalent to and impact of two-and-a-half times an individual’s body weight. Proper protection is simply essential, if only to keep you in the game for a longer period of time. Beyond that, though, the right shoes serve myriad purposes:

• They absorb shock. The unnatural amount of multiplied weight forced upon the feet as you run can result in painful injuries. It’s important to choose a shoe that serves this crucial purpose.
• They provide arch support. This is important for certain individuals who require control for a variety of reasons, ranging from over-pronation to excess body weight.
• They support your running style. Whether you’re a beginner or a competitive racer, you’ll find a shoe that best meets your needs.

How can I determine my foot type for running shoes?

If you’re new to running, you should go to a dedicated running store for a gait assessment. This assessment evaluates your running mechanics and foot strike pattern to help identify the most suitable shoe. Typically, there are three primary foot types:

• Overpronation:

This is the most prevalent pronation pattern observed in runners. Overpronation involves excessive inward rolling of the foot upon ground contact, shifting weight to the inside edge rather than the front of the foot. Individuals with this gait pattern typically benefit from stable running shoes.

• Neutral:

Runners exhibit a typical range of pronation, which entails the inherent inward rolling motion of the foot upon ground contact. Those with this gait typically favor neutral shoes.

• Underpronation/supination:

Occurs when weight is primarily distributed onto the outer edges of the feet during each step. Neutral shoes are recommended for individuals with this gait pattern.

Know Your Arches

Among the many factors to consider when purchasing a running shoe is the shape of your foot. In order to determine the type of arch your foot has (which will then go a long way in determining what type of shoe you should wear), conduct what is known as a “wet test.” This quick method requires water, a sheet of paper and a hard surface (any suitable floor will do).

• Begin by placing a bare foot in the water. Make sure it gets completely wet.
• Place your foot on the piece of paper laying on the hard surface and step down to create an imprint of your foot.
• Use a pen to trace the outline left by your foot.

Based on this simple test, you can now determine your arch type.

• If your arch is low, then the imprint will reveal nearly your entire foot.
• If your arch is high, the imprint will display a band between the heel and toe and a curve inside the foot.
• If your arch is normal, your foot appears “complete”; the toes, sole and heel of your foot all meet without any curves or bands.

Different Types of Shoes

Choosing a proper running shoe starts with understanding the different types of shoes available on the market today. There are many brands and styles to choose from, but aesthetics take a backseat to the more important details. In this case, runners must focus on functionality and performance. A variety of shoes are designed to meet the discerning needs of runners.

• Cushioned shoes are ideal for individuals with normal arches. People will normal arches don’t need select functions in their footwear, like motion control, since the foot tends to roll inward naturally to absorb shock. Cushioned shoes are flexible and offer the benefit of added shock absorption. These shoes are also great for those with high arches.

• Stability shoes are also great for people with normal and low arches. Though this extra support is not necessary for most individuals with normal arches, it can come in handy if the foot tends to roll (or pronate) in a certain direction ever so slightly. Cushioned midsoles keep stability shoes extra comfortable.

• Motion control shoes are another great choice for individuals with low arches. Offering a bit more in the stability department, these shoes are ideal for severe overpronators. They provide extra support of the arch. Motion control shoes are also great for larger runners who require excess support with their steps.

Choosing the right shoe is about more than just knowing what type of arch you have. Keep these helpful tips in mind to get the most out of your performance footwear:

• Rotate your shoes. If you’re an avid runner in particular, this can help avoid the wear and tear that is bound to occur over time (which can lead to irritation).
• Size up. Since the foot expands when an individual runs, it’s helpful to go up at least half a size so that your foot has some room for comfort.
• Choose the right socks. Believe it or not, these are important, too! Avoid cotton socks that don’t breathe and that might cause blistering; stick with moisture-wicking socks designed exclusively for running.
• Quality is king. If you are serious about running, avoid the temptation to purchase a running shoe solely because of its appearance. Proven labels are almost always no-fail choices. Do your research prior to making your first big purchase.

For your convenience, here’s a curated, comprehensive guide showcasing the top 5 running shoes available this year. Explore options tailored for easy runs, long distances, race days, and specialized needs, such as beginner-friendly and overpronation support.

Asics Novablast 4

The Novablast 4 weighs 260g (M) and 225g (W), featuring an 8mm heel-to-toe drop. It falls under the category of neutral running shoes.

Since its debut in 2020, the Novablast has been recognized as a top-tier neutral trainer praised for its remarkable bounce, and the v4 version continues to enhance its exceptional fusion of cushioning and responsiveness. Testers admire its immediate comfort and the new breathable woven upper, providing a snug fit. Featuring a slightly higher stack height and a thick FF Blast Plus Eco foam layer, the shoe offers a lively ride, complemented by features like a rocker for seamless transitions and a toe spring for added propulsion. The innovative ‘trampoline-inspired’ outsole boosts energy return, rendering the Novablast 4 suitable for various activities, including faster sessions, long runs, and easy miles.

On Cloudeclipse

The shoe, weighing 285g for men and 240g for women, boasts a 6mm heel-to-toe drop. It falls into the category of neutral/max-cushioned running shoes.

The Cloudeclipse by On features its thickest midsole, housing Helion super-foam (37mm heel; 31mm forefoot), aiming to elevate comfort levels significantly. Despite On’s cushioned shoes typically riding firmer than competitors’ plush offerings, this model incorporates a double layer of signature CloudTec, ensuring a soft landing and smooth feel without being excessively pillowy. A flexible speed board enhances stability and toe-off propulsion, resulting in a firmer and more responsive ride than other max-cushioned shoes.

While not ideal for tempo or more strenuous efforts, its added zip appeals to many for longer runs. The 100% recycled polyester mesh upper offers breathability and a roomy toebox, while a structured heel counter ensures secure lockdown without causing hotspots or blisters. Although not the lightest option, the Cloudeclipse strikes a compelling balance between cushioning and firmness, delivering a forgiving yet enjoyable ride for longer, easier runs.

Nike Invincible 3

Nike’s latest iteration of its super-cushioned trainer introduces thicker stacks of ZoomX foam, known for its lightweight, soft, and responsive properties, offering about 70% energy return with each footstrike. The updated design features a sleeker Flyknit upper for improved breathability, replacing the previously thick and hot version. Additionally, the bulky padding around the collar has been removed, enhancing overall comfort. Our test team has praised this trainer for recovery runs and easy jogs, and it is ideal for most of your mileage.

Nike Pegasus 40

With a weight of 283g for men and 232g for women, this neutral shoe features a 10mm drop.

Celebrating its 40th iteration, the Pegasus remains a trusted staple in the running world. With minor updates, including a redesigned mid-foot band and mesh upper for enhanced fit and breathability, the Pegasus 40 retains its signature comfort and responsiveness. It features Zoom Air units at the forefoot and heel, offering a plush feel while providing stability and cushioning for long-distance runs. While not the lightest for speed workouts, 

its robustness and consistent functionality render it a superb option for daily training sessions.

Adidas Supernova Rise

With a weight of 277g for men and 243g for women, this neutral shoe features a 10mm heel-to-toe drop.

Adidas introduces the Supernova Rise, a versatile daily trainer featuring the new Dreamstrike+ foam, offering comfort as its primary focus. The plush step-in feel, cushioned heel counter, and engineered mesh upper ensure a secure yet soft fit. Its balanced ride provides a mix of cushioning and responsiveness, and it is suitable for long, easy miles and faster tempo runs. While not excessively soft, the midsole stack may pose challenges during cornering at speed. Designed with a pronounced heel bevel to aid heel strikers, the Supernova Rise caters to various running needs, making it a reliable choice for any session.