Choose, Lace And Replace Your Running Shoes Based On How You Run

Choose, Lace And Replace Your Running Shoes Based On How You Run

There are a bunch of factors that go into choosing the right running shoe, including what kind of surface you run on and if you have a high or flat arch. This infographic from REI summarises all the basics of running shoes, including tips for when to replace them and how to lace them.

The graphic, for example, suggests you choose shoes with more cushioning and flexibility if your ankles tend to roll out (underpronate) or ones with motion control and extra stability if your ankles roll in (overpronate). How to tell? One clue may be the height of your arches: High angles probably underpronate, while runners with flat feet normally overpronate.

Another tip is to estimate about how many miles you run and how fast, so you can figure out if it’s time for new shoes. (The average shoe lasts between 480-800km, according to the graphic, but if you run very fast shoes will get extra wear and tear.)

There’s also a handy guide to lacing shoes to alleviate foot problems (a topic we’ve mentioned before, but now summed up here graphically).

Running Style and Your Shoes [infographic] [Daily Infographic]


  • Much of this is a load of bullcrap. If you have a way that works for you, don’t change it based on a infographic or something.

    I was running fine on some old random runners, Wore them out and upgraded to a more serious pair. This caused a major case of shin splints and lower back problems. After I almost stopt running because the pain became unbareable I switched to vibram fivefingers and true barefoot running. Never looked back, this has been four years ago.

    I am not saying everybody should change to barefoot running, not at all. All I am saying is that having proper technique and finding a way of running that suits you is important. Don’t get to hung up on all the technical stuff, just go out and try and enjoy running!

  • Its not ‘bull crap’ actually a very good rule of thumb article. Just sounds like you either chose or were sold the wrong shoe. Bare foot running is fine on a track or cross country…but most people run on the street. So choosing the right shoe is critical.

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