Finding Comfort at Any Size

There's no universal one-size-fits-all approach when it comes to running, but there are some tried and true ground rules to help plus-sized runners find the shoes of their dreams. Here's why proper shoe selection is critical to help you go that extra mile—or ten.

THE IMPORTANCE OF SHOE FIT

Long-term data has shown that the vast majority of runners experience some type of injury related to their practice of the sport. While this includes common afflictions like blisters and shin splints, running can also cause more extensive and long-term injuries, including stress fractures and iliotibial (IT) band syndrome, an overuse injury that causes pain and swelling around the knee.

While improving your running form and adopting a consistent training routine can prevent some of these problems, other issues may arise for people who are overweight, especially if they're new to the sport. Steven Smith, an orthopedic chiropractor and author of "Run Healthy, Run Strong: Dr. Steve Smith's Guide to Injury Prevention and Treatment for Runners," says that plus-sized runners not only experience more back, knee, and hip injuries, but they also tend to have wider feet.

“They often will wind up with a shoe that's too tight," says Smith. “It often causes foot problems, and the knee doesn't do what it's supposed to do—it doesn't rotate correctly. That can really cause big trouble for your overweight runner."

When patients come in complaining of knee or foot pain, Smith's first step is often to remove their insoles and place them on floor, asking the patient stand on top to assess whether their feet extend past the sides. Quite often a too-narrow shoe is to blame for any pain or discomfort.

While it might seem like an easy fix to simply buy a wide width version of your favorite shoe, Smith suggests that runners first visit a specialty store for a proper fitting. This can help identify any number of additional issues—from low arches to bowed knees—that could lead to discomfort or injury if not mitigated with proper footwear. He also offers one simple tip to ensure an accurate fit: Get measured toward the end of the day when your feet reach their maximum volume. This will ensure that you don't wind up with a shoe that's ultimately too narrow or too short.

Sergio Medina a fit specialist with running specialty store in Pasadena, California, understands the importance of analyzing a person's feet.

“If they're in the wrong shoes before they get rolling," he says, "they're going to just end up stopping because they're going to be in pain."

Medina takes his job seriously, looking at foot structure, checking for overpronation (whether the ankle rolls too far inward, flattening the foot's arch)—a common issue for plus-sized runners—or supination (i.e. underpronation, when the ankle rolls too far outward), and evaluating a person's gait before recommending shoes. A running specialist might also check your current pair to analyze the wear patterns. Uneven wear can indicate a physical imbalance or asymmetry, such as a difference in leg length or muscle strength or tightness on one side of the body, that may need to be addressed with footwear.

UNDERSTANDING SHOE CHARACTERISTICS

The variety of running shoes on the market is staggering, and selecting the right pair can feel overwhelming. However, after a proper shoe fitting, you'll be able to laser in on the type that works best for your body and running style.

As Smith mentioned, many plus-sized runners tend to have a wide or high volume foot, so it's important to consider shoes that will accommodate the entire foot without any tightness or pinch points. Medina also points out that from a biomechanical perspective, an appropriate shoe width allows the foot to rest in a natural position through every aspect of the running gait cycle, from push off to landing.

Another thing to consider is shoe structure—although what Smith has to say on the matter of shock absorption might surprise you.

“What we're finding is that the more control mechanisms that you put into your shoes, the less shock attenuation you get in the upper joints," he says. “When you have a lot of knee issues and things like that, using your body's own natural shock-attenuating mechanisms is far superior to any shock attenuating mechanisms that can be built into the shoe itself."

Rather than looking for shoes with extra cushion or a thicker sole, it's more important to think about overall structure, especially as it relates to foot width and pronation issues that can affect plus-sized runners. If you have wide feet, look for brands that offer expanded sizes. Smith points to New Balance as one company that produces an array of wide-width shoes.

If your fit analysis shows that you overpronate and have lower arches, Smith would recommend “a motion control-type shoe" that offers a bit more support and stability. Medina agrees, and says that these types of shoes will “lift that foot in a better position and more of a natural position so the knees and the hips don't wobble back and forth."

THE BEST RUNNING SHOES FOR PLUS-SIZED RUNNERS

Taking width and structure into consideration, here are some top picks for supportive, comfortable shoes for plus-sized runners.

Adidas Running Supernova Stability: This shoe offers one of the lowest heel-to-toe drops on this list (8mm) without sacrificing stability.

ASICS GEL-Foundation® 13: A roomy, comfortable, supportive shoe made for people with high volume feet or those who use orthotics to correct their gait.

ASICS GT-2000 6: Just a hair lighter than the GEL-Foundations, these feature the brand's Impact Guidance System, which is designed to encourage the most natural foot motion while running.

Brooks Beast '16: These are plus-sized than any other shoe on this list, but that comes with incredible structural support intended to benefit people who experience severe overpronation. The Brooks Ariel '16 is the women's version.

Brooks Adrenaline GTS 18: Don't let the lighter weight fool you—these shoes feature a Progressive Diagonal Rollbar in the midsole to provide stability and account for overpronation.

Mizuno Wave Inspire 14Another lightweight shoe that holds its own when it comes to stability, the Wave series features great arch construction, along with a fanned plate in the midsole that offers extra support.

New Balance W1540v2: New Balance is known for their selection of naturally wide shoes, but these were designed specifically to assist with overpronation and motion control with a flexible shank, mid-foot support, and a stability-enhancing midsole. A men's version is also available.

New Balance M990v4: This one comes with a nod to classic New Balance style in the pigskin upper. However, don't let the appearance fool you – there's a supportive midsole tucked beneath the aesthetics.

Saucony Hurricane 4: Saucony left no detail unconsidered in this well-constructed shoe that offers stability, structure, and comfort at every turn.

Saucony Redeemer ISO 2: Designed for severe overpronators, this shoe has some of the same features as the Hurricane 4, but with the added bonus of a Tri-flex outsole that increases weight distribution and assists with toe-off.