Sarah Waterman is a guest blogger for The RunDown. Keep up with Sarah daily musings on her personal blog, Runner Under Pressure.
Running shoes are arguably the most important piece of gear you’ll use in training and time spent now selecting that shoe will make a huge difference in comfort and injury prevention. Thanks to Joe and SkiRack for guiding Rookie Justin through the fitting process and letting us capture every moment.
Do I need new shoes?
If your running shoes are more than a year old, have more than 500 miles on them, are starting to show signs of breakdown (foam permanently compressed, tears in fabric or worn soles) or you’re experiencing achy knees or shins (that aren’t part of another injury), it’s time for a new pair of shoes.
How do I start?
If it’s been a while since your last fitting or you’ve never had a shoe assessment done, get thee to a local running store with qualified fit experts. It will take a little longer than grabbing a box at the sporting goods store, but is worth it for great fit and function.
Despite the well-meaning shoe guides that are released every season, the bottom line is that running shoes are individual. What works for another person with the same foot type may not be the best choice for you. Shoe companies are forever tweaking small things even in popular models, so the upgrade of your favorite running shoe may no longer fit the same. Whether you do a full fitting or not, try on every shoe before buying to check fit. And no, color is not a good reason to pick a running shoe.
What happens at a shoe fitting?
Be prepared to answer lots of questions about how many miles you run, how many runs per day, any injuries or other restrictions and your training plans. You will get your foot measured, the expert will watch you walk barefoot and possibly ask you to run in your old shoes. All of these things allow them to assess your level of pronation and examine your biomechanics.
Once you start to try on shoes, expect to run on the treadmill and review videotape of you in each shoe. You may be able to see differences between each shoe, but if you don’t see or don’t understand why one is a better shoe, ask! The staff is highly trained on all lines of shoes and should be able to answer almost any question.
Some Basics:
Don’t be alarmed if you’re told that you pronate. The majority of us do; it’s the way our bodies are set up to move forward. Pronation isn’t typically a major issue, but sometimes does require the addition of an insole or a shoe with some stability in the post area to help correct.
Expect to wear a larger size running shoe than street shoe. Because our feet swell when running and because a snug fit will result in blisters and lost toenails, running shoes are usually a half to full size larger.
Be honest about fit and feel. Do you like the lacing system? Does the shoe feel secure in the heel cup and roomy enough in the toe box? If a shoe isn’t comfortable in the store, it’s not going to get better on a run.
The Rookie Says:
(This was Justin’s first experience with a full shoe fitting, so who better to summarize the experience.)
For going back at least 15 years I have always approached shoe buying with little to no enthusiasm, primarily since running shoes are 1) expensive and 2) I knew nothing on the topic. I would only buy new shoes after my old ones had developed open, visible sores by means of ripping/tearing and falling apart.
Many people are VERY uninformed when it comes to shopping for running shoes. Joe brought out at least six pairs of sneakers and I tried them all on. I “test drove” a few on the house treadmill which allowed Joe to film my running style. From the video, Joe was able to recommend the proper pair of shoes.
So happens the pair of Brooks that I had been running in had support in all the wrong places, something about my foot’s pronation. Joe was able to fit me in the right shoe and today I remain a happy customer. Joe selected the Brooks Ghost 4 for me; but this one was vastly different than the standard “off the shelf” Brooks shoes I had picked for myself, by myself, in the past. It had support in the right places and felt like a natural fit.
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{ 4 comments… read them below or add one }
Contrary to what Justin says I would say that many people are overly misinformed by the running shoe manufacturers which is different from being VERY uninformed. The less shoe the better. Simply Google: studies running shoes to find the research that is out there. There is a reason that every company has started producing thin soled, neutral shoes ever since Nike released the Free. Whether Vibram, Reebok, New Balance or Sketchers (don’t laugh they have some seriously nice minimalist racers) the shoe has returned to the basics. Protect the foot from sharp stuff leave the rest to the runner. The advice you give “If a shoe isn’t comfortable in the store, it’s not going to get better on a run.” Is probably the best advice anyone can give when it comes to choosing a shoe/
@Bernicky I respectfully disagree with your opinion that less shoe is better for everyone. For every study that says that minimal is better, there is a rebuttal that discusses the injuries associated with minimal shoes. Over the past few years, we’ve seen an emergence of injuries that are associated with minimalist shoes. As I state above, the shoe that works for one person may not work for another. I choose to train in a minimal shoe (the Saucony Kinvara) because I am biomechanically efficient, have a neutral foot and high turnover. That said, minimal shoes are just another option of many and runners should evaluate their needs and their feet to find the appropriate shoe for them.
Very informative post, thanks for sharing the experience!
There is no doubt someone can pull a pair of minimalist shoes out of a box and wind up injured. The same thing occurs daily with “traditional” running shoes, as we have all proven to ourselves at one time or another. There is a huge conditioning curve to simply start running, let alone running marathons. Some folks have said transitioning to minimalist/barefoot running style is a one to three year process. The answer is not in the box. It is in diligent and careful training.
Seasoned runners can detect a few millimeters of difference in heel to toe drop in two styles of shoes after a few miles of running, but that little pain goes away in a week or so. Your feet and legs can adapt.
Shoe manufacturers do a great job of creating ways for you to start running, no matter how poor your form or conditioning, but that does not mean you are stuck there for life. There are no quick out-of-the-box permanent solutions. If you keep running, you will see the wisdom of moving toward more minimal shoes that let your own feet develop, but don’t expect instant results.