Top 5 Tips For Choosing Running Shoes

Running shoes are an essential part of any runner’s gear. For women, finding the right pair of running shoes can make a significant difference in their running performance and overall comfort. With so many options available on the market, it can be overwhelming to choose the perfect pair. Let’s discuss everything you need to know about women’s running shoes, including what to look for when buying them.

1. Consider Your Foot Type

Before choosing a running shoe, it’s essential to know your foot type. Everyone’s feet are different, and there is no one-size-fits-all when it comes to running shoes. There are three main types of feet, and each one requires a different type of shoe:

Flat Feet

Flat feet, also known as fallen arches, have little to no arch, causing the foot to roll inward, which is called overpronation. Overpronation can lead to various injuries such as plantar fasciitis, shin splints, and Achilles tendonitis. Therefore, it is essential to look for running shoes with stability features and motion control. This then helps to prevent overpronation and maintain the foot in a neutral position.

Running shoes for flat feet typically have a firm midsole and a rigid arch support that keeps the foot in place. Look for shoes that have a medial post. This is a feature that reinforces the arch area, reducing inward rolling of the foot. Choose shoes with a straight last. This means the shape of the shoe is straighter from the heel to the forefoot. Therefore, this is beneficial for flat-footed runners.

Neutral Feet

Neutral feet have a moderate arch that absorbs shock and provides cushioning when running. The foot rolls slightly inward when running, but not as much as flat feet. Runners with neutral feet require running shoes that offer moderate stability and cushioning. They require support for the foot’s natural motion.

Running shoes for neutral feet typically have a blend of cushioning and stability features. This is to provide the necessary support and shock absorption. Look for shoes that have a balanced mix of cushioning and stability features. For example, a midsole is made from a combination of foam and rubber materials. Shoes with a semi-curved last are also recommended for neutral-footed runners. This is because the shape of the shoe follows the natural curve of the foot.

High Arches

High-arched feet have a pronounced arch, causing the foot to roll outward, which is known as underpronation. Underpronation can lead to various injuries, such as ankle sprains, plantar fasciitis, and stress fractures. Runners with high-arched feet require running shoes that provide extra cushioning and flexibility. This is to absorb shock and support the arch.

Running shoes for high-arched feet typically have ample cushioning in the midsole. This is to provide shock absorption and comfort. Look for shoes with a curved last that follows the natural curve of the foot. This will help distribute the impact of the foot strike across the entire foot. Shoes with a neutral design or slight rocker shape are also beneficial for high-arched runners. This is because they promote natural foot motion and flexibility.

2. Cushioning and Support

When it comes to cushioning, it’s important to find a balance between too little and too much. Running shoes with inadequate cushioning can cause discomfort and injuries. However, shoes with too much cushioning can feel bulky and affect your performance.

Ample cushioning is essential in the heel and forefoot areas of the shoe. The heel cushioning helps absorb shock and reduce impact when your foot strikes the ground. Furthermore, the forefoot cushioning helps with push-off during the running stride.

Running shoes with high-quality cushioning materials such as EVA foam, polyurethane foam, or gel are great options to consider. These materials provide excellent shock absorption. They can help protect your feet during long runs or high-impact activities.

Support is another important factor to consider when selecting women’s running shoes. Overpronation is a common issue that affects many runners. Running shoes with stability features such as medial posts or TPU shanks can help prevent overpronation by keeping your foot in a neutral position. Medial posts are firmer materials located on the inside of the shoe’s midsole. TPU shanks are hard plastic pieces that run through the midfoot area of the shoe.

3. Size and Fit

Size and fit are crucial when it comes to selecting the perfect pair of women’s running shoes. Wearing ill-fitting shoes can not only hinder your performance but can also cause discomfort, blisters, and other foot injuries.

Firstly, you need to measure your feet to get an accurate size. It’s important to measure your feet regularly, as your foot size can change due to factors such as weight gain, pregnancy, and aging. You can measure your feet at home using a ruler or tape measure and the size chart provided by the shoe manufacturer.

Consider Socks and Laces

When trying on running shoes, make sure to wear socks that you would typically wear while running. Socks can significantly impact the fit of the shoe, so it’s essential to choose the right socks.

Your shoes should fit snugly around the heel and midfoot but not feel tight or constricting. The laces should be tight enough to hold the shoe in place, but not so tight that they cause discomfort or restrict movement.

One crucial aspect to consider when it comes to fit is the toe box. The toe box should be spacious enough for your toes to move and wiggle comfortably. If the toe box is too tight, it can cause blisters, calluses, and other foot injuries.

Shoe Width

Another important aspect to consider is the width of the shoe. Women’s feet come in different widths, and it’s essential to choose shoes that are wide enough to prevent discomfort or rubbing. If you have wide feet, look for shoes that come in different width options or brands that are known to make shoes with a wider fit. 

It’s also important to consider the type of running you’ll be doing when selecting shoes. If you plan on running long distances, you may want to consider shoes with a slightly looser fit to accommodate foot swelling. On the other hand, if you plan on doing short sprints or interval training, you may prefer a tighter fit for better performance and stability.


When it comes to choosing a durable pair of women’s running shoes, it’s important to keep in mind that they will be subjected to a lot of wear and tear, both from the impact of running and exposure to the elements. Therefore, it’s important to look for shoes that are made with high-quality materials and designed to withstand the rigors of regular use.


One of the most important features to look for in a durable pair of running shoes is the outsole. The outsole is the bottom part of the shoe that comes in contact with the ground, and it’s what provides traction and stability while running. Look for shoes with reinforced outsoles made of durable materials such as rubber or carbon rubber. These materials are designed to hold up against the wear and tear of running and can provide a long-lasting grip, even on wet or uneven surfaces.


Another important feature to consider is the upper. The upper is the part of the shoe that covers the foot, and it’s what provides support and protection. Look for shoes with breathable mesh uppers that are both lightweight and durable. Mesh materials allow for proper ventilation and help to keep your feet cool and dry during long runs. Additionally, look for shoes with reinforced stitching and overlays in high-stress areas to prevent premature wear and tear.


Finally, it’s important to consider the quality of the materials used in the midsole of the shoe. The midsole is the layer of foam between the outsole and the upper that provides cushioning and support. Look for shoes with high-quality foam materials that are designed to withstand regular use and maintain their shape over time. EVA foam and TPU foam are popular materials used in midsoles, as they are lightweight and durable, making them a great choice for long-distance running.

5. Style and Design

It’s true that the style and design of running shoes should not be the only factor considered when choosing a pair, but it’s worth noting that there are many options available that combine both function and fashion. In recent years, running shoe companies have started to put more emphasis on design, recognising that women want shoes that not only perform well but also look good.

Bold Colours

Bright colors and bold patterns have become increasingly popular for women’s running shoes. These designs can add a pop of personality to your running outfit and make a statement on the road or trail. They can also make it easier for drivers and other runners to spot you from a distance, which can be a safety feature if you frequently run in low-light conditions.

Minimalist Design

On the other hand, some women prefer a more understated, minimalist style. These shoes tend to have a sleek, streamlined look, often with neutral colors and minimal embellishments. While they may not stand out as much as a brightly colored shoe, they can still offer plenty of support and cushioning for your feet.

Ultimately, the style and design of your running shoes are a personal choice, and what matters most is that you feel comfortable and confident in them. So whether you prefer a bold, colorful shoe or a simple, streamlined design, there are plenty of options available to choose from.

Find A Pair Of Running Shoes

In conclusion, choosing the right pair of running shoes is crucial for any runner, and it is no different for women. To make the process easier, it’s important to consider your foot type, the level of cushioning and support you need, the size and fit of the shoe, and any other specific requirements you may have. 

By following these top 5 tips, you can find a pair of running shoes that will not only improve your performance but also provide you with the comfort and support you need to achieve your running goals. Remember, investing in a good pair of running shoes is investing in your overall health and well-being, so take the time to find the right pair for you.