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What is the best running shoe?
by Johanna Bjorken

Biomechanics
Biomechanics of Running
Fit
Running Goals
Budget
Frequently Asked Questions



The answer is easy: it’s the shoe you find to be most comfortable that also works for your biomechanics, fits you well, and meets your running goals and budget. What’s right for you will likely be different than what is right for your friends, family or running partner. It may even be different from when you first started running.

In general, running shoes can be divided into two basic categories: those that let the foot move unhindered through the gait cycle, and those that correct a runner’s gait. The first category, that just let the foot do its natural thing, is called neutral or cushioned (at JackRabbit, we prefer to say neutral, since almost all running shoes these days are cushioned). Those intended to correct the most common biomechanical inefficiencies are known as stability or, at the extreme end, motion control shoes.

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Biomechanics
The most important consideration when choosing a running shoe is that it be right for what your foot does during the gait cycle. Being in the wrong type of shoe is one of the leading causes of injuries in runners – most commonly from not having enough stability to correct overpronation, but also sometimes from being overcorrected by a shoe. Establishing what you need a shoe to do for you is one of the most important reasons to come to JackRabbit. Rather than make a guess based on your foot type, we will actually record you running and slow down your gait frame by frame to see what you need the shoes to do for you. You won’t have to trust us – you’ll see for yourself what your feet are doing, and any changes as you try different types of shoes.

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Biomechanics of running.
Runners whose feet move naturally through the gait cycle are called runners with neutral biomechanics, or “neutral” runners. Runners whose biomechanics are not neutral fall into two categories: overpronators and supinators. Overpronation is very common. At JackRabbit, more than half of customers we fit for shoes overpronate at least slightly. Supination is very rare.

Understanding how the foot moves through the gait process is key to understanding overpronation and supination. One of the most important things that happens after the foot makes initial contact with the ground is pronation. Pronation is the initial roll of the foot from the outside to the inside. Almost all runners pronate, whether heel or forefoot strikers – this is normal. Pronation is how your body absorbs the impact of landing, both through the initial rolling motion, and also as the arch flexes, thus absorbing some of the shock. Pronation also allows your body to adapt to uneven terrain. It is why many runners’ shoes show the most wear on the outside corner of the heel.

As the weight passes over the foot, pronation should stop and the plantar fascia (tough fibrous tissue of the arch) turns the foot into a rigid lever, propelling the runner forward.

Many people do not turn their feet into rigid levers efficiently. Instead they continue the roll of pronation through the mid-stance, as the runner’s weight passes over the foot. This is overpronation, and is most common for people with flexible arches. Overpronation puts excessive lateral force on the leg. Given the amount of force on the foot at the time and the repetition of running, it correlates strongly with running injury. Exactly what types of injury will depend on the individual and his or her personal weaknesses.

Runners who do not pronate on initial contact are known as “underpronators,” or more technically, supinators. Supination is external rotation of the heel and tibia – runners who supinate on initial contact land on the outside of the foot and stay on the outside of their foot – their feet never become flat on the ground. Supination is relatively rare – most people who appear to underpronate are actually being overcorrected by stability shoes. Most of the time, true supinators will have very high, rigid arches.

Some runners land on their midfoot or forefoot – commonly sprinters, but also some distance runners. Forefoot striking is a more efficient way of running and is the way most elite runners run. If runners want to try to switch from a heel strike to a forefoot strike (and there are schools of thought that advocate this), be careful – it puts a lot of extra stress on the calf and achilles tendons, and injury is common in runners who try to make the switch. At JackRabbit we feel that people should run the way that is most natural to them, but if you want to switch your style, know that it can be done.

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Fit
Different brands of shoes fit different shapes of foot better. You may think you know how your foot is shaped; but how many feet have you looked at to be a basis for comparison? Do you really know if your foot is wide or narrow, if your arch is high or low? At JackRabbit, we see hundreds of feet each week, and can advise you which brands and models are likely to fit your feet best. Different brands fit different foot shapes better; we also carry many of our more popular shoes in special widths. A good fitting shoe is a comfortable shoe.

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Running goals
Do you run 10 miles a week or 50? Do you train on New York City’s sidewalks, or on trails in rural New Jersey? Do you prefer a lightweight shoe for track workouts and races or one that will hold up to a lot of pounding before it needs to be replaced? Are you looking to train your feet to get stronger and need “less shoe?” The answers to these questions will help you decide what type of shoe to buy – there may be a specialized running shoe out there for you.

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Budget
JackRabbit sales staff do not work on commission. As a result, you can trust us to work with you and your needs, not try to sell you the fanciest shoe in the store. We only sell technical running shoes; they range in price from $80 to $165.

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Frequently Asked Questions

What does the video analysis cost?
There is no extra charge – it is part of our normal shoe fitting process.

Do I need to make an appointment?
No. We fit people on a first come-first serve basis. It can get busy, especially during peak hours on weekends, but typically customers don’t have to wait more than 10-15 minutes for a fitting.

What should I bring with me?
Your feet. It is helpful, but not necessary, to bring your latest pair of running shoes. There is no need to bring workout clothes -- you will only be running for a minute or two at a time. Most of our customers just wear their street clothes with their pant legs rolled up. If you wear custom orthotics, you should definitely bring those as well.

How long does it take?
Much depends on you, but most customers take approximately 20 minutes to be fit – for good measure, give yourself a good half hour.

How long do running shoes last?
Most runners can get 300-400 miles out of a pair of standard training running shoes, although that number can vary if a runner’s gait is particularly heavy or light. Your body is likely to be the first to tell you that its time to replace your shoes – they’ll feel flat, you’ll start getting aches and pains that you haven’t had before. Worn out shoes may tip out or in if you put them on a flat surface. If the midsole looks like a dried out old wrinkly sponge, that’s also a sign that it is no longer bouncing back and providing good shock absorption. Shoes will wear out faster if you use them for other activities aside from running.

I’ve always been a size 8.
Why are you putting me in size 9 shoes?
It is possible your feet have grown, feet do expand with age. But even if not, most people take a bigger size in running shoes than they do in street shoes. You should have a thumbs width between the end of your longest toe and the end of the shoe when standing. If your feet are different sizes, you should fit the bigger foot. It is important to have that extra space in a running shoe. Your feet expand while you’re running, and too small shoes can lead to black toenails, blisters and worse.

What is your return policy?
At Jackrabbit, we understand that you can’t really get a sense of shoes until you’ve done a run or two in them. We are committed to work with you to find the right shoe; if not, we will exchange them (for store credit) within 14 days of purchase, provided that they are still in good condition (just don’t wear them through the mud or in the rain for your first couple of runs).

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