Running hardly ever came to me as painful as it did to most of my friends. I participated in sprint races during school track events back in the day, and running was my go-to activity to shed some inches off my waist whenever my trousers started fitting a bit tight.
It wasn’t until the Covid lockdowns (or “Circuit Breaker” as the Singapore government termed it) that running became an actual form of escape. The only way to avoid going stir-crazy was to do something outdoors that was still within safety guidelines, and exercising was one of them. Running is technically free—one just needs a pair of running shoes and some willpower. But as I have learnt from seasoned runners I’ve met along my running journey as well as my physiotherapist, the right running shoes play a part in helping one run faster and more comfortably.
Here’s the kicker: there is no one-size-fits-all solution in terms of perfect running shoes. We’re all physiologically different, with minute differences to how our legs work, which means no pair of off-the-rack shoes is a universal running tool. Brand XXX may be touted as the running shoe that’s superior to others, but if it doesn’t fit the shape of your foot or how it moves, then it’s not the right one for you.
Understanding your running profile is essential to finding the right running shoes for you. It begins with knowing how much your feet arch, determined by the shape and the curve of your feet along the inside. Most people would fit into one of three categories—low, medium, or high. A low arch (or what is also referred to as being flat-footed) means that the arch of the foot is almost close to the ground, a medium or neutral arch lies in between, while a high arch is distinguished by the inside of the foot appearing somewhat hollow.
There’s no good or bad arch, unless one is suffering from serious mobility issues from flat feet. Being aware of one’s arch makes understanding the one’s body better and helps to prevent injury while running.
How high or low one’s feet arch naturally affects one’s gait and how the feet pronate. Pronation is the way one’s feet roll for impact distribution when they strike the ground. Even if you’re uncertain where your feet sit on the arch spectrum, a good tell of your pronation type can be from the wear patterns on your shoes. Where the most wear of your shoes are located will indicate where your feet absorb impact.
Overpronation tends to be linked to low-arched feet, where the outside of the heels meets the ground first and the feet roll inward excessively. This, in turn, puts the weight of the body on the inside of the feet, and the big and second toes take in the most pressure to lift each foot off the ground. Because of this, the inside of shoes get the most beating and it also means that overpronators require structured support and cushioning in their running shoes.
Medium-arched feet are neutral pronators, evident from wearing of shoes that are concentrated on the front and back. Neutral pronators land on the outside of their heels that then roll inwards, and push off evenly using the front of the feet.
Underpronation affects high-arched feet with pressure typically concentrated on the outside of the feet. The outside of the heels land an at increased angle and little to no rolling is experienced. Underpronators would require running shoes with extra cushioning in order to assist in absorbing impact.
Running Lab Singapore offers a free gait analysis at its Novena Square and Marina Square outlets should you require a more in-depth look at how you run. It only takes around 10 minutes before the results are discussed and explained. And because Running Lab stocks a list of brands the likes of On, ASICS and HOKA, you can find the right running shoe for you right after your analysis.
There’s no hierarchy of brands to go through because not every running shoe is made equal. The search for your individual perfect running shoe depends on your personal goals. If you’re running no more than five kilometres each time, a lightweight and flexible running shoe should be sufficient. Longer distances would often require more robustly cushioned shoes to help absorb impact for a longer period.
Where you’re doing your runs also plays a factor in the type of running shoe you need. The most common type is the road running shoe that’s perfect for urban runners. They’re well-cushioned and shock-absorbent to aid in reducing impact when running on the hard surfaces of pavements and tarmacs. On the other hand, trail running shoes are for those who prefer running on more off-road surfaces such as grass, fields or muddy trails. They’re often constructed with more aggressive tread patterns and multidirectional lugs that assist in better grip on uneven surfaces for better traction.
The general consensus is that road running shoes and trail running shoes are not interchangeable. Using one in place of the other would lead to higher risk of injuries and accidents as, for example, a road running shoe is not equipped to handle the rough terrain and uneven surfaces of a trail run.
At the end of the day, it all boils down to one thing: your own comfort. It’s very important to try on a pair of running shoes before purchasing them. Specialty running shoe stores such as Running Lab and iRun provide treadmills to test out a pair of shoes. Certain brand stores also offer the same service. It’s always best to try out shoes towards the end of the day because feet typically swell over the course of the day or after a run, and you definitely don’t want to start a run with a pair that’s too tight at the start.
It does seem like a lot to consider for simply running, but trust that it’s all to ensure that your running experience doesn’t end in pain. And hopefully, good experiences will spur you to run regularly as a way to achieve your health goals.
Here is a final pro tip I’ve had to learn after a number of running-related injuries: always stretch and warm up before any type of run. Your legs will thank you, and running will feel that much less of a chore. And if you’re anything like me—north of 35 years old—the gears actually do need some oiling up. Now, run and run well.
