Ever wonder if picking the right running shoe requires an advanced degree or maybe just a little Luck o’ the Irish? The truth is it lies somewhere in the middle.
Get to know your running shoes. – Dean Karnazes
Let’s dig in to the art and science of finding your perfect match: a little bit of intuition, a dash of advice and a whole lot of running.
Know Before You Buy
It’s time to finally get a new pair of running shoes…long time runners know this is both a fabulously exciting moment and terrifying because they’ve likely changed the model you’ve just broken in like your favorite pair of jeans.
Are department store shoes ok?
Great for walking, even some short miles, but not consistent running. Department store shoes do not contain the same features as the pricier shoes at your local running store, which is indeed why you need to go to a running store to find a proper distance shoe.
Why running stores? They feel scary!
Running stores are staffed by runners, which means they can provide you valuable feedback from fitting thousands of people, along with their own experiences. And no, they don’t care how new you are, slow, fast or long distance, they’re excited to have someone else running.
Also important to note that while they will put you on a treadmill to look at gate, if the shoe the recommend doesn’t feel good, don’t buy it!
Just because a store offers a gait analysis and then states you “need” a stability shoe, don’t buy the shoe if you find it uncomfortable in your test run.
- Running store tests look only at the roll of your foot and ankle
- Stride uses the WHOLE leg, so a recommendation for a stability shoe could be a clue you need to do some hip strengthening and not get a shoe that allows your poor form to continue
- Consider a stride analysis if you are consistently being recommended a stability or motion control shoe
- As you can tell I’m a fan of fixing what’s wrong vs shoes which often lead to injury. This is not to say some don’t benefit from them!
How long do shoes last?
Running shoes can last more than 400 miles if you are on a treadmill or a lighter weight runner or using a more minimalist shoe. If you’re hitting the roads, the shoe is likely to break down faster.
Many runners use the feeling of their legs after runs as a gauge for when it’s time for new shoes, rather than focusing on a specific amount of miles on the shoe. For example, if my calves start to feel tight or my quads a little sore when I’ve been training consistently, I know that usually means my shoes have reached their limit.
Did they just change the number on my shoe?
Don’t assume that if you like your current shoe, you’ll like the updated version. Some of their upgrades can change the feel of the shoe from a slightly higher arch to a more narrow toe box, definitely test it out before you buy.
How do I know if I need minimal or maximal?
Looking at the wear patter on the sole of your shoe can help pin point if you have any gait issues, like rolling your foot inward consistently and wearing down the inner side of your shoe. This let’s you know that support shoe and PT are going to help prevent injury…but the minimal vs maximal is a different ballgame! I wrote an entire post on why I actually use both and how you can decide >>
Why do they cost so much?
Marketing? No really, having worked with a lot of brands over the years I can tell you that an immense amount of science and testing goes in to every brand. As someone who doesn’t like to waste money, it took me awhile to swallow the cost of $100+ for a running shoe, but once you break down the cost per run and the bonus of injury prevention they become worth every penny.
Can I just use the same pair all the time?
NO. Long run shoes, speed workout shoes, trail shoes, there are different reasons to have multiple shoes, but the biggest is actually injury prevention. Part of that is not letting your body get lazy by allowing say a support shoe to compensate for your weak hips. There’s also a lot of science behind it, check out this entire post on why and how to rotate your running shoes!
What’s Your Purpose?
Let’s not get carried away, we’re talking about shoes not life here, but still you need to go in with a clear purpose to help guide your selection.
Don’t worry if you are a newbie! Every runner started somewhere and folks at running stores LOVE to talk running whether it’s a 5K or an Ultra. It’s a judgment free zone! Let them know what you plan to do because this will help them find the shoe that’s going to best meet your needs…like one to handle the mud and much of Costa Rica :).
- Trail shoes will have more grip and ridges on the sole to provide better grip and traction.
- Racing flats will have no cushion or support, they basically protect you from something on the ground, but may not be enough cushion for marathon training.
- Give an accurate account of your current mileage, planned mileage and injury history to the clerk.
- If you’re planning to do more walking than running that’s important too! There are many shoes better for walkers than some traditional running shoes..
Should They Fit like a Glove or a Slipper?
While your running shoes don’t have to feel like stepping on a cloud, it’s kind of a nice little bonus. What’s most important is how they stay in place when you move and how much space is available for your foot to swell with increased mileage.
Shop for your running shoes at the end of the day when feet tend to be more swollen, no need to jam them in to something pointy at this point, let them out in all their glory!
Since feet swell during endurance events, this will help ensure you get a great fit not just for the beginning of your run, but for the end when you don’t want to suddenly develop blisters or feel cramped.
- A thumbnail between your toe and the end of the shoe allows for this swelling and pushing forward as you run downhill.
- Many runners buy shoes in a full size larger than their casual shoes (I swear my feet have grown a full size since I started running!).
- Wear the socks you plan to run in to try on shoes; this helps prevent blisters later as the thickness of your sock can change the feel of the shoe.
- Bring your old shoes so they can see any wear patterns to help guide your choices.
- Get your feet measured – You might be surprised! Size and shape can change overtime.
- Wider feet runners often find New Balance to be a good option, those with more narrow feet seem to really like Saucony. It’s important to know width is as important and length.
- Try different lacing techniques to provide relief from things like hammer toe or heel slipping {checkout the details on KatieRunsThis for each technique). I have long changed up my lacing to keep my heels in place and even when running with a broken toe.
Run in it!!!
For goodness sake would you buy a car with out seeing how it drives? Then don’t ask your body to haul you around in a shoe that feels like a pea in the proverbial mattress.
- Running shops allow you to put on the shoe and take it outside for a spin if you frequently run on the road. A short jog around a show room with cushioned carpet doesn’t give you the same feel as a few minutes on concrete.
- Many running shops will also let you bring it back after just a few weeks for an exchange if you find you just hate it upon taking it for a real run.
- Unlike a new car you shouldn’t get carried away with features or make a decision on color, unless you are a super start
I run in a variety of shoes, part of that is discussed in rotating your running shoes.
Has finding the right running shoe been hard for you??
Do you buy multiples when you find one you love?
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Emily Swanson says
I loved getting fitted for a running shoe for the first time at a running store; it was really a good way to get started. I have found a brand of shoe that really works for pretty much all the kinds of running that I do. I can’t quite do minimal, but I don’t need a lot of cushioning.
You really explained this so well; it’s so important to have those good shoes for taking care of your feet.
Katie @ Hungry Runner says
It’s kind of annoying how many things you need to know before actually being able to pick a good shoe for yourself, but this is a great guide! I’ve gone through this so many times and sometimes I still feel overwhelmed! :P
Lillian says
Thank you for the very informative post! I am a new runner and in need of some serious shoes. Thanks for the guidelines. I did not know soo much was involved in the process of picking out shoes but now I feel more confident to approach the shoe store.
Lisa @ Mile by Mile says
I’ve tried a bunch of different shoes over the past year, and keep ending up in Brooks. They are the only ones that fit me perfectly right out of the box! I’ve been mostly wearing the Pure Flows for about 5 years. I like a low heel to toe drop and a neutral shoe, although I feel like I could use a tiny bit of stability (or just better hip strength!!)
Eric Troldahl says
It took me three tries to find a shoe that really worked well for me as a walker. The first one was too stiff and the second one doesn’t give me enough support on long walks so I only use it for 10K or shorter walks. Starting from a EEEE width narrows down the options though.
amanda says
Have you tried New Balance, they seem to be the best with width options!