The right running shoe is undoubtedly the most important piece of gear for runners. Anything else that you get wrong, like a long training run in a cotton t-shirt, is likely to end only in short-term discomfort. I think we all know the feeling of the shower hitting chafed areas!. But with the wrong shoes, or worn-out shoes, runners are putting themselves at risk for injury. Our feet are our point of contact with the ground. Anything that goes wrong with your feet is going to manifest all the way up your body, to your knees, hips, and spine.
So how do you know what the right shoes for you are? And once you have them, how can you make sure you’re getting the best out of your very important (and usually pretty expensive) purchase? Let’s find out how you can make sure you have the right running shoe.
Try Before You Buy
If we weren’t already online shopping enough, a pandemic came along to guarantee we were hitting ‘add to cart’ a whole lot more. When it comes to running shoes, though, actually wearing them, and seeing how they feel is key. Even if you can shop local, trying on running shoes isn’t a very involved process. It generally means standing up in a pair, maybe walking a bit, or hopefully running a few minutes on a treadmill, if you happen to be in a specialty running shoe store. That doesn’t really give you a good sense of what the shoes will feel like for an actual run, though.
If you’re shopping in a running or sports store, ask them what their refund/exchange policy is for shoes you’ve worn for a run, but just don’t feel right. With the abundance of online options, many brick and mortar stores are expanding their return policies to be able to compete with online stores that offer the same. If you’re shopping online, check the same policies – some running sites give you 30 days of actual use of the shoes and still let you return.
In-store shopping in specialty running stores can be helpful because the staff members are nearly always runners themselves. They will have the knowledge of what type of shoes suit different types of runners. You can also crowdsource running groups, or ask a running coach or personal trainer for recommendations.
Running Shoes are for Running
And running only. Running shoes are not for ducking into the grocery store after your run. Running shoes are not for walking the dog. They’re definitely not for going to the gym, for fitness classes, or for strength training.
I have my running shoes (plus a new pair ready to switch to toward the end of their life), I use a specific sneaker for walking, and my partner bought me specialty hiking shoes for my birthday (yay!). The group fitness classes I teach require different shoes, I wear flatter, more minimalist shoes for strength training, and I use cycling shoes with clips when I teach spinning. It’s a lot of shoes, yes. But I know that no matter what I’m doing as my workout, my feet are being supported with shoes specifically designed for what I’m doing.
If you want the right running shoe that’s going to support your feet when you run, then you really can’t do anything else but run in them. Why is this so important? Because…
Your Running Shoes Have a Mileage Shelf Life
When do you need to replace your running shoes? When you hit a certain number of miles run in them. And not just running miles count. If you’re running 25 miles per week, but you’re also walking about 10 miles a week, you need to add that mileage up. Not tracking the walking miles means your shoes will be worn out before you realize they are. What happens when we run in worn out shoes? Almost always an injury!
Most coaches will tell you running shoes need to be replaced within 300 to 500 miles. Now, 200 miles is a big difference in that span. If you have a pretty consistent high weekly mileage, shoot for the lower end of that range. If you’re a more infrequent runner, you may be able to stretch them to closer to 500. Giving your running shoes time between runs helps your shoe bounce back from the impact of your run. I consistently run between 30-40 miles per week, and run every day. Since my shoes are used daily, when I hit 300 miles I get a new pair, and start to alternate runs in new versus old. 350 miles feels like the limit for my running shoes most of the time.
How can you track your mileage? Most apps or programs you use to track your runs will have an option to add gear. That way, you can easily check the mileage you’ve accrued on your current pair. You could also make a note of the first day you wear a pair, and check the mileage on them monthly.
They Need to Feel Good
Your ultrarunner friend swears by their Altras. A colleague who runs every race possible loves their Brooks. Your favorite blogger wears New Balance for roads and Hokas for trails. Guess what? This is only important for your ultrarunner friend, your racing colleague, and the blogger. You should definitely try out a few different brands, and different models within brands. In the end, though, your feet are the ones that need to feel good, and your body is what will complain if it’s not quite right. Also see: Try Before you Buy, above! 😉
Size Matters
A general rule of thumb is to buy a half size bigger than your regular shoe size when buying running shoes. Your feet tend to swell and expand a little when you’re spending a good amount of time running, so having a little size wiggle room is a good idea. However, this can also be dependent on brands and models. I like Hokas for trails, but I consistently find that sizing up in them doesn’t work. They are big enough that my regular shoe size is correct for running in them. Every other brand I’ve ever worn, a half size up is the right way to go. That’s why testing a pair on a run of at least a couple of miles is a good idea. You want to see how they feel when you first put them on, versus once you’ve been in them for a while.
Know Your Type
There are lots of different features of running shoes, like how wide the toe box is, or how much arch support is built in. But running shoes fall into three main shoe types. Once you have the right type for you, you can experiment with all those extra features.
- Neutral Running Shoes: If your arches are Goldilocks (not too high, not too flat, just medium!) then neutral shoes may be a good type for you. These shoes have midsole cushion and support, but not much cushioning. Your feet will be able to flex pretty easily in a neutral shoe. If you overpronate (your foot rolls inward when you run) then neutral shoes are not for you.
- Stability Running Shoes: If you are an over-pronator, stability shoes are a good choice. Likewise, if your arches are flat, or pretty low, try stability shoes. How can you tell if you over-pronate? Look at an old pair of running shoes. If the inside of the heel and under the ball of the foot are more worn than the rest of your tread, it’s a sign of over-pronation. Stability running shoes have extra cushioning in the midsole area. This design feature shifts your pronation into a more neutral alignment.
- Motion Control Running Shoes: Like stability shoes, motion control running shoes are also a good type if you’re prone to over-pronation. They’re also a great pick if you are a heavier runner, and especially if you have flat feet. These are not the running-on-clouds type of running shoe – they tend to have less cushioning than the other types, and they are heavier on your feet.
So there you have the basics of choosing the right running shoe for you. With these tips in mind, finding the right pair for what you need should be that much easier. Happy running!
