Although buying running shoes online can be convenient, it comes with certain risks. There’s no substitute for visiting a store and trying on shoes. Without this opportunity, it’s easy to choose the wrong size or model. In this guide, I will tell you what to look for to avoid these pitfalls and minimize risk when buying running shoes online.
How to Choose the Right Pair Online
Identify Your Running Needs and Foot Shape
Before deciding to buy, determine your needs. Are you looking for shoes for running in the city and on hard surfaces? Or do you run on forest and mountain trails? There are different shoes designed for each of these surfaces. This information is usually clearly described on online store websites.
What about foot type? It’s a complicated issue, but the safest choice is always shoes described as neutral if you are unsure. If you want to learn more, know that running shoes are often labeled as neutral, pronating, or stabilizing. These classifications are intended to match footwear to a specific foot strike pattern, which is particularly important for training shoes used on hard surfaces.
There are three main types of foot rolling:
- supination, when the ankles “roll out” and you roll your feet on their outer edges.
- neutral, when the ankles are straight and do not turn inward. This is by far the most common case.
- overpronation, when the ankles tilt, i.e. turn inward. Your feet then tend to roll on the inner edge.
There are two main types of shoes for these types:
- neutral shoes – without additional stabilization, designed for runners with supinated and neutral feet,
- stability shoes – with additional stabilization, designed for runners with overpronating feet.
It can be difficult to determine your foot roll type at home. Overpronation is often visible to the naked eye – your ankles will appear to “roll” inward. Maybe you noticed that your feet were flat when you were young, which is why you wore corrective insoles, which you may still use today. If your ankles tilt inward significantly when you stand, you probably need running shoes with stability.
A popular way to determine your foot type at home is the wet foot test. This test involves analyzing the footprint left by a wet foot on a dry surface. The less pronounced your arch, the greater your likelihood of overpronation. If your arch is clearly visible and your footprint resembles the letter “C,” you may have supinated feet.
However, the wet foot test can be misleading. Not everyone with a flat arch has overpronation. Similarly, people with very high arches may overpronate when moving. When choosing shoes, treat the wet foot test as an important guideline, not a definitive indicator.
Make Sure to Check Sizing and Allow Toe Space
Since each brand may have different sizing, it is best to use the length of the insole in centimeters rather than the size number when buying running shoes. Also, remember to allow at least 0.5 cm of extra space in your running shoes, especially if you run long distances. This is because your feet may swell slightly during exercise.
The easiest method is to use well-fitting running shoes as a reference. In this case, simply choose new shoes with the same insole length. For example, if you have been running in shoes with a 28-centimeter insole, choose 28 centimeters when buying new shoes. This is the safest solution.
If you don’t have running shoes to use as a reference, you can measure your feet yourself. How do you do this?
- Stand with your bare foot on a piece of paper and make sure you are standing straight. Ask someone else to trace the outline of your foot to ensure accuracy.
- Repeat the process with your other foot, as the lengths may vary slightly.
- Measure the distance from the heel to the tip of the longest toe at the longest point of each foot.
- Using the larger measurement, add about 1 cm to determine the appropriate insole length for your running shoes.
Browse Ratings and Runner Opinions Before You Buy
If you have a few models in mind before making a purchase, it is also worth checking out reviews of those models. Reviews on forums, running blogs, and social media can provide valuable information about the shoes’ comfort, durability, and features. Pay attention to whether the reviewers have similar needs and running styles to yours. For example, a lightweight runner who runs at a high level will have a completely different perception of a given model of running shoe than a heavy runner who runs slowly and is not interested in competition. Similarly, women and men will have different perspectives.
Buy from Trusted Online Stores
Only buy shoes from reputable stores. If you decide to buy running shoes online, pay attention to the return and exchange policy. Make sure that you can return the shoes if they are not suitable. It’s also worth checking if the store offers free returns, as this makes the entire purchasing process much easier. Keep in mind that despite the store’s best efforts, the shoes may not fit properly.
Potential Risks of Buying Running Shoes Online
Choosing the Wrong Size
It is easy to choose the wrong size without being able to try shoes on. Different brands use different sizing systems, and models within the same brand can vary in size. Sometimes, shoes with the same insole length in centimeters can differ significantly in actual length. Wearing the wrong shoe size can cause discomfort, chafing, nail problems, and even running injuries.
Choosing the Wrong Shoe Type
Every runner has different needs, depending on factors such as the type of surface, running style, and foot biomechanics. Without professional advice and a test run, it’s easy to choose an unsuitable model when buying online, which can lead to poorer performance and even health problems.
Not Knowing What Shoes Can Really Do
Photos and descriptions on websites can be misleading. They don’t always accurately reflect a product’s actual characteristics and can sometimes be confusing. Different online stores may describe the same parameters differently. It is also difficult to describe the flexibility of the upper, the softness of the midsole, and the level of stability. Without the opportunity to evaluate the product in person, you may find that the shoes are completely different from what you expected.
Return and Exchange Restrictions
Not all online stores offer free returns or easy exchanges. Sometimes, customers must pay for return shipping or wait a long time for a refund. If possible, it is worth checking this in advance.
Fake and Low-Quality Shoe Purchases
Online, you may come across dishonest sellers offering low-quality imitation shoes from well-known brands. This type of footwear is often poorly made and lacks adequate cushioning and stability, making it unsuitable for running and increasing the risk of injury.
When buying running shoes online, it’s important to be mindful of your needs, such as your foot type and size. By taking simple measurements and making an informed choice of model, you can minimize the risk of mistakes and enjoy comfortable running.
