Welcome to Shoeology!

Welcome to Shoeology, your go-to resource for everything you need to know about finding shoes that make your feet happy.  At The Right Shoe, we believe that your feet are your foundation of health and happiness. Whether you’re looking for information on selecting the right running shoe or guidance on appropriate footwear for specific medical conditions, Shoeology has you covered. Check back with us regularly for educational tips that will help you make informed footwear decisions! 

 

Recover Right: The Importance of Recovery Footwear for Long-Distance Runners

There’s nothing quite like the thrill of pushing your running mileage beyond what you once thought possible. From 5Ks to 10Ks, to convincing your best friend to run a half-marathon together—before you know it, you’re training for your first marathon!

A key part of any long-distance running plan is a solid recovery routine, which includes the right shoes to rest your tired feet after a run. The right footwear not only supports recovery but also reduces injury risk and enhances overall performance.

Why Proper Recovery Footwear Matters

  • Alleviates Post-Run Fatigue: Long-distance runs put a lot of stress on feet, ankles, and lower legs. Proper recovery footwear can help reduce soreness and provide relief.

  • Promotes Foot Health: These shoes are designed to improve circulation, reduce inflammation, and help align the body to relieve pressure on joints and muscles.

  • Supports Proper Alignment: Post-run, your body may be slightly misaligned from the exertion, and recovery footwear can support better posture and foot positioning, promoting full-body recovery.

  • Reduces Injury Risk: Over time, improper recovery or footwear can lead to injuries like plantar fasciitis, shin splints, or tendonitis. Good recovery footwear helps prevent these common issues.

Benefits of Recovery Footwear

  • Cushioning: Soft, cushioned footbeds provide immediate comfort and absorb shock after intense runs, giving your feet time to rest.

  • Arch Support: Recovery shoes often have excellent arch support, helping to relieve stress on tired arches and maintain healthy foot mechanics.

  • Enhanced Circulation: Many recovery shoes feature designs that stimulate blood flow, aiding in faster muscle recovery.

  • Breathability: Often made with materials that allow for maximum airflow, they help prevent swelling and reduce sweat, keeping feet cool and dry.

  • Easy to Wear: Recovery shoes are often slip-ons or slides, making them easy to wear and a convenient option for after a run.

The Right Shoe’s Top Picks in Recovery Footwear:

Oofos Active Recovery Slide:
Oofos' revolutionary impact-absorbing technology absorbs 37% more impact than traditional footwear, offering superior cushioning and arch support. Slide your post-run feet into the Oofos Ooah Slide or the Oofos Oocloog Matte for ultimate comfort.

Hoka Ora Recovery Slide:
HOKA's signature oversized midsole provides plush cushioning that absorbs impact, reducing stress on tired feet, joints, and muscles. Its Meta-Rocker design promotes a smooth, rolling motion while walking, helping to reduce pressure on the foot and allowing for a more natural stride—perfect for post-run relaxation. This slide also features ample arch support to relieve strain after long-distance runs, slip-on convenience, and a durable, grippy sole for both indoor and outdoor wear. Prefer a clog or mule style? The Hoka Ora Recovery Mule offers the same great features with vented airflow channels for ultimate breathability.

If a versatile recovery slip-on is more your style, check out the Hoka U Restore TC for maximum lightweight comfort. It provides all the benefits of the Hoka Recovery Slide with a full-knit, sock-like upper for barefoot-friendly breathability. Ahhh!

Birkenstock Sandals:
There’s nothing quite like the feel of a Birkenstock Arizona  or a Birkenstock Boston clog after a long run! Known for their anatomically shaped cork-latex footbed, Birkenstocks offer excellent arch support, cradle the foot, and promote natural foot alignment. This is essential for reducing strain on the arches and promoting recovery after long runs. The cork footbed absorbs shock with every step, easing pressure on tired feet, joints, and muscles, helping to reduce post-run soreness and fatigue. Birkenstocks' design ensures weight is evenly distributed across the foot, preventing strain on specific areas like the heel or forefoot, which is especially helpful after the impact of long-distance running.

Your recovery plan deserves as much attention as your training routine, and the right footwear plays a critical role in enhancing performance and reducing injury risk. Book an appointment with one of our Certified Fit Specialists or visit us at The Right Shoe to find the perfect recovery footwear for you. Happy Feet = Happy People!

 

What are the best shoes for bunions?

Argh, the dreaded B word! Bunions! The bony bump that forms on the joint at the base of the big toe that can be downright painful if not managed properly.

Bunions can certainly take the wind out of your sails when shopping for a somewhat fashionable shoe, or if you’re simply looking to alleviate discomfort and prevent the condition from worsening. When dealing with bunions, choosing the right footwear is essential for happy feet, and an absolute game-changer when you find a shoe that works for you.

Bunions (hallux valgus) affect a significant portion of the adult population. Studies estimate that between 23 and 36 per cent of adults suffer from bunions. Women are more commonly affected than men, and the condition is more prevalent in older adults, with up to 60-70 per cent of older adults experiencing them.

Arch Support

At The Right Shoe, our Certified Fit Specialists regularly help customers who come into the store looking for suitable footwear to alleviate bunion pain. The first thing we address during our one-on-one journey with a customer who has bunions is proper arch support. An unsupported arch will eventually worsen the condition, and cause the bunion to get larger and more painful.

For indoor (or outdoor) wear we will often recommend a Birkenstock or a supportive indoor slipper by Haflinger. If you’re looking for a casual shoe, Dansko offers excellent arch support and often a roomier toe box, and comes in regular and wide widths. 

Fit

Equally important is a good fit. Immediately defaulting to wide or extra-wide models may compromise fit, as the shoe may become sloppy through the midfoot or heel. Often a regular-width shoe with a more generous toe box will alleviate bunion pressure. Working with a Certified Fit Specialist and trying on different brands and models for a proper fit is critical. 

Shoes for bunions that tend to have a wider toe box, and that we carry at The Right Shoe, include Altra, Keen, Hoka, Dansko and New Balance.

Shoe Construction 

Examining a shoe’s construction and features is important when finding shoes for bunions. Shoe models with a broader base/sole will provide better support for the toe joint. Good cushioning provides additional padding under the foot, reducing the impact on the bunion when walking. It’s also important to look for soft, flexible upper materials. Shoes made with flexible upper materials, such as soft leather or fabric, can adapt to the shape of your foot, including bunions. Stretchable fabric reduces friction and pressure on the bunion, helping to prevent irritation and discomfort. Shoe adjustability can also be helpful for bunion relief. Shoes or sandals with adjustable straps can help you customize the fit. In the sandal category, a Birkenstock Franca or a Wolky Jewel may offer a solution. The HOKA Ora Lux slide is another option.

In the running shoe category, try the Brooks Ghost Max 2 for walking and running, the Asics Nimbus 26 or the Altra Olympus. As an indoor slipper or recovery shoe, try the HOKA U Restore.

Last, but certainly not least, is heel height. Shoes with a low, broad heel (less than two inches) can provide better stability and reduce pressure on the front of the foot. Lower heels help distribute weight more evenly across the foot, which can alleviate stress on the bunion.

If you are experiencing bunion pain, arch support, a proper fit and examining a shoe’s construction and features to ensure they meet your needs is critical to finding greater comfort and mobility in your daily life. It’s also important to work with an expert to find the right shoe for your needs. At The Right Shoe we offer you one-on-one support and take the time required to  find your perfect fit! 

Book an appointment or drop into our store to experience our memorable customer journey.

This elite runner and personal trainer identifies three common running injuries and what you can do to prevent them

Running is one of the most accessible and rewarding forms of exercise, but it doesn’t come without its risks – especially for those just starting or increasing their mileage. Whether you're training for your first 5K or looking to improve your personal best, avoiding injury is key to staying on track with your goals. Unfortunately, injuries can sneak up on even the most cautious runners, leading to discomfort, frustration, and time away from the sport you love. 

 

Gemma Slaughter, The Right Shoe’s Saturday Morning Run Series lead runner and personal trainer, has taken time to identify three common running injuries and offer practical advice on how to prevent them. By understanding the causes and taking the right steps, you can keep your body strong, your runs consistent, and your motivation high.

 

1.Runner’s Knee (Patellofemoral Pain Syndrome)

What it is: Inflammation or irritation of the cartilage under the kneecap due to repetitive stress. 

Where it’s felt: Pain around or behind the kneecap, especially during running, squatting, or sitting for long periods.

Recovery time: 4-6 weeks (mild), longer if severe.

Muscles to stretch/lengthen: Quads, hip flexors.

Muscles to strengthen/stabilize: Quads, glutes, hamstrings, hip abductors.

Facts: In active individuals, Runner’s Knee can account for 25-40 percent of knee problems seen in sports medicine and affects women more than men at a ratio of close to 2:1.

Prehab Tip: Use a foam roller, such as the Travel Roller 4.3, to release tightness in the quads. Incorporate a trigger ball such as the TR Ball Pro to target tight areas around the kneecap and hips.

Footwear Tip: Replace worn-out running shoes every 450-800 kilometers. Running in old or unsupportive shoes can contribute to misalignment and poor shock absorption, increasing the risk of Runner's Knee. Look for shoes with proper cushioning, arch support, and a comfortable fit to improve running mechanics and reduce stress on the knees. Maximalist designs such as the New Balance Fresh Foam More V5 and the ON Cloudeclipse or ON Cloudmonster Hyper are good options to consider.

Your running shoe should be viewed as medicine. When prescribed correctly, a Certified FIT Specialist from The Right Shoe can help to set you up for injury-free, goal-crushing miles. The right shoe for someone else may not be the right shoe for you. Book an appointment or come into the store to have one of our experts help you find your perfect fit.

 

2. Shin Splints (Medial Tibial Stress Syndrome)

What it is: Inflammation of the muscles, tendons, and bone tissue around the tibia caused by repetitive stress.

Where it’s felt: Pain along the inner edge of the shinbone (tibia).

Recovery time: 2-6 weeks, depending on severity.

Muscles to stretch/lengthen: Calves (gastrocnemius and soleus), Achilles tendon.

Muscles to strengthen/stabilize: Anterior tibialis (shin muscle), calves, foot muscles.

Facts: Shin Splints occur in 14-20 per cent of runners, most commonly in female runners, and individuals with less than optimal plantar flexion range of motion and hip external rotation range of motion.

Prehab Tip: Use a foam roller on the calves and shins to reduce tension. In smaller areas of the body like the Achilles and foot muscles, a trigger ball is a better tool to use for mobilizing and relaxing the muscles.

Footwear Tip: Wearing supportive footwear outside and inside the home can support foot alignment and provide arch support. This helps reduce stress on the shins by encouraging proper foot mechanics. The Birkenstock Arizona and the HOKA ORA Recovery Slide or HOKA ORA Recovery Mule double as a great indoor slipper!

3. Plantar Fasciitis

What it is: Inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, caused by overuse or strain.

Where it’s felt: Sharp pain in the heel or along the arch of the foot, especially in the morning or after long periods of rest.

Recovery time: 4-12 weeks, depending on severity and treatment. Recovery length can lengthen greatly if ignored.

Muscles to stretch/lengthen: Calves, plantar fascia (foot arch), hamstrings.

Muscles to strengthen/stabilize: Foot muscles, calves, ankles.

Facts: Your feet are thicker in the morning. Many people with plantar fasciitis feel more pain in the morning because the plantar fascia contracts while you sleep. When you first stand up, the sudden stretching can cause a sharp pain that lessens as the day goes on and your foot tissue warms up and loosens. Plantar Fasciititis affects roughly 10 per cent of all runners, specifically those who log higher mileage, such as marathoners.

Prehab Tip: Use a trigger ball to massage the foot arch and release plantar fascia tension (under foot). Roll your calves with a foam roller to further reduce strain on the plantar fascia.

Footwear Tip: Arch support helps alleviate pressure on the plantar fascia, which can reduce foot fatigue and support proper posture. Try using an over-the-counter arch support such as the Sole Active Medium with Met Pad footbed or the Superfeet Run for performance and comfort. Weakened, flat arches that are unsupported over time can negatively affect other areas of the body due to our kinetic chain checkpoints (feet/ankles, knees, lumbo-pelvic hip complex, shoulders, head/cervical spine). Avoid walking barefoot and limit repetitive exercises that traumatize the heel, like running, while trying to heal the injury!

Gemma's Pro TIPS: Prevent Runners Knee, Shin Splints, Plantar Fasciitis and almost every unwanted running injury by wearing properly fitted athletic footwear and indoor foot support like the Birkenstock Boston and Hoka ORA Recovery Slide as slippers. Seek professional support when starting to run for the first time, after a hiatus from your regular run schedule or when increasing your overall mileage. Cross training and strength resistance training are valuable and important tools in preventing overuse injuries and will contribute to increased speed, power, recovery time and optimal running mechanics. 

When it comes to preventing running injuries, it's essential to listen to your body. Take time to mobilize and lengthen muscles and joints using tools such as a foam roller and trigger ball, and strengthen key muscles to build a resilient and powerful body. Pay attention to any aches or pains to catch potential issues early. Fuel your engine with the calories your body needs to sustain your personal training goals and lifestyle with adequate carbohydrates and fats. Repair damaged muscle tissue with proteins and amino acids through whole foods and supplementation where needed. Recovery length and needs vary between individuals, but SOME is needed for ALL and MORE is needed for SOME. Consider seeking the help of a certified personal trainer for guidance on strength training, a certified run coach for specific run goals and/or a certified sports nutritionist to ensure you're meeting your personal nutritional requirements.

Lastly, treat your feet like one of your most valuable possessions (because they literally HOLD YOU UP everyday), and show them the love they deserve by wearing supportive footwear!

Gemma Slaughter, NASM, Can Fit Pro, Sports Nutrition CHI, Pre/Post Natal Fit4Two

Gemma is a multi-sport endurance athlete with 25 years of strength training experience and 10 years of personal training experience. You can follow her on Instagram @gemmaslaughter

 

 

Interested in joining us for one of The Right Shoe's monthly Saturday Morning Run Series events? Click here for details and registration.

Would you like to learn more about running shoes, including new releases and the latest features? Follow us on Instagram @therightshoevan and tune into Barry's Best!



The Importance of Rotating Your Running Shoes: Why It's a Good Idea

Are you experiencing recurring running injuries, performance dips or feeling just plain blah about your training?

Running in the same shoes for every run could be the problem. Rotating running shoes is a strategy that many seasoned runners use to improve their performance, extend the life of their shoes, reduce the risk of injury or sometimes just to give themselves a psychological reset.

Here are a few things to think about when determining if you should consider rotating your shoes:

Different Shoes for Different Runs

Different shoes offer varying levels of cushioning, support, and stability. By rotating running shoes, runners can match their footwear to the type of run they’re doing. Consider more cushioned shoes such as the On Cloudeclipse  or the Hoka Skyflow for longer runs. For speedwork, a shoe like the On Cloudflow 4 or Asics Magic Speed 4 will offer a more responsive feel.

Adaptability is another key consideration. Switching running shoes helps runners adapt to different terrains and weather conditions. For example, using a trail shoe like the Hoka Speedgoat 6  or the Altra Lone Peak 8 for off-road runs and a road shoe like the Hoka Clifton 9 or the Altra Via Olympus for pavement, can improve performance and safety.

 Injury Prevention

Rotating shoes distribute the repetitive stress running places on your muscles, joints, and tendons by changing stress patterns. Different shoes can alter your gait slightly, which can prevent overuse injuries by varying the load on your body. By alternating running shoes, runners reduce the risk of certain overuse injuries like plantar fasciitis or Achilles tendonitis, which can result from repetitive stress in the same areas of the foot.

 Extending the Life of Your Shoes

Using different pairs for different runs helps ensure that wear is more evenly distributed across multiple shoes, rather than one pair breaking down quickly from daily use. Just like your muscles need recovery time, so do your shoes. Rotating them gives the cushioning and support materials time to decompress and recover, which can prolong the life of the shoe.

Improved Performance

Sometimes a fresh pair of shoes can give runners a psychological boost or mental reset when it comes to training. The change in feel can make a runner more aware of their stride and form, leading to improved performance. Rotating shoes helps runners stay versatile and prepared for various conditions, allowing them to perform at their best whether they're on a long-distance run, speed training, or navigating technical trails.

There are many benefits of rotating your running shoes. Whether it’s improved performance, reducing risk of injury, extending the life of your shoes, a mental reset or all of the above, a shoe rotation strategy may be just what you need to reinvigorate your training.

Explore our wide selection of running shoes and schedule a fitting with one of our Certified FIT Specialists today! From speedwork and endurance models to selecting the ultimate trail shoe to conquer the most rugged of B.C. terrain, we’ve got you covered. The Right Advice. The Right Fit. The Right Shoe.

Interested in joining us for one of The Right Shoe's monthly Saturday Morning Run Series events? Click here for details and registration.

Would you like to learn more about running shoes including new releases and the latest features? Follow us on Instagram @therightshoevan and tune into Barry's Best!

 



Running Shoes 101

Key terms and features that will help you get started in selecting the right shoe for you!

If you’re new to running or just getting into this rapidly growing activity to get fit, explore cities and trails, meet new people or all of the above, walking into a store and staring at a wall of running shoes can be intimidating! 

There are so many options and endless features. It’s hard to know where to start. So as you begin your quest to find the ideal running shoe for you, we thought we’d walk you through the four things that matter the most when selecting a running shoe.

These features are essential for choosing the right running shoe based on your running style, distance, and the surfaces you run on. Each element contributes to comfort, performance, and injury prevention.

 Cushioning

What It Is: Cushioning refers to the padding within the midsole of the shoe, designed to absorb impact as your foot strikes the ground.

Why It Matters: Proper cushioning reduces the stress on your joints and muscles, especially during long runs. Different levels of cushioning suit various running styles, distances, and terrains. For example, maximalist shoes, like the Hoka Bondi 8, offer a lot of cushioning, ideal for long-distance runners who need more shock absorption, while minimalist shoes, like the ON Cloudflow 4, have less cushioning, promoting a more natural foot movement.

Heel-To-Toe Drop

What It Is: The heel-to-toe drop, or simply “drop”, is the difference in height between the heel and the forefoot of the shoe.

Why It Matters: The drop affects your running gait and how your foot strikes the ground. A higher drop (8-12mm) tends to promote heel striking, which can be beneficial for runners who need extra cushioning in the heel. A lower drop (0-6mm) encourages a midfoot or forefoot strike, which can help improve running efficiency and reduce certain injuries.

High Drop Shoes: 

Asics Nimbus 26 (8mm drop)

Brooks Ghost 16 GTX (12mm drop)

Low Drop Shoes:

Altra Via Olympus 2 (zero drop)

HOKA Clifton 9 (5mm drop)

New Balance Fuelcell Supercomp Trainer v3 (6mm drop)

 

 Outsole

What It Is: The outsole is the bottom part of the shoe that makes contact with the ground, usually made of rubber or other durable materials.

Why It Matters: The design and material of the outsole influence the shoe's grip, durability, and traction. For trail running, a more rugged outsole with deeper lugs, like the HOKA Speedgoat 6, is essential for better traction on uneven terrain, while road running shoes, like the HOKA Mach 6, typically have smoother outsoles for a lighter, more streamlined feel.

 Upper

What It Is: The upper is the part of the shoe that wraps around the top of your foot, including the laces, tongue, and fabric.

Why It Matters: The upper's design and material impact the shoe's fit, support and breathability. Modern uppers often use engineered mesh or knit materials that provide a snug, sock-like fit while allowing for flexibility and ventilation. A well-designed upper can prevent blisters and provide the right amount of support without restricting movement.

When selecting the right running shoe for you, it’s important to speak to a knowledgeable, Certified FIT specialist. At The Right Shoe we’ll provide you with one-on-one attention, ask you the right questions, and offer you guidance and support in finding your ideal fit and feel.  Book an appointment or come in to experience our exceptional service and memorable support. We’re excited to help you get started and experience the joy of running!

 

Interested in joining us for one of The Right Shoe's monthly Saturday Morning Run Series events? Click here for details and registration.

Would you like to learn more about running shoes including new releases and the latest features? Follow us on Instagram @therightshoevan and tune into Barry's Best!