How to Find a Running Shoe that Works for You
Shoes are an important piece of the running puzzle to keep your body supported, happy and injury-free. After all, every time your foot strikes the ground your shoes are helping to absorb the impact on your body and thus helping you to prevent an injury.
"Every time you put your foot down while you're running, imagine that weight times three, because that's the amount of force you're generating when you're running no matter how fast or slow you're going." (Mary Arnold, Jack Rabbit Sports)
While everyone’s shoe needs will be different (we’re all unique, after all!), the good news is that we’re living in the golden age of the running shoe. There are countless brands and options out there, it’s really just a matter of finding what you like and works best for your body.
Let’s start by looking at some easy ways to know if you’re ready for new running shoes:
Your current shoes are showing wear, especially in mid-sole area. Think cracking, wrinkling or just feeling less cushiony overall.
You start to notice new pain, likely in your knees or hips.
You can’t remember when you purchased your shoes, but you wear them often. Generally, running shoes last for 300-500 miles (depending how often you’re using them). Remember, if you’re using your running shoes beyond just running (think walking, strength training or just to run errands), those miles all count.
You’re changing your mileage significantly. If you’ve decided to increase your mileage into the half marathon or marathon distance, but you’ve generally been running shorter distances or vice versa, it may be useful in looking into a new shoe to ensure you’re in the right model for the distance you’re aiming for.
Ok, now that you know if you need the shoes, how do you find them?
If you can do so safely right now, I’d encourage you to get to a running store (though REI is currently doing virtual consultations which is pretty cool!). Most running stores have the ability to evaluate your gait which usually consists of you running on a treadmill for a few minutes while filming your feet. Using this, store associates can provide recommendations on the best shoe for your foot. This is a great way to narrow your options and get intel on the type of shoe best suited for your foot.
Here are a few tips for shoe shopping:
Bring your old shoes with you to the running store. Even if the store doesn’t offer gait analysis, being able to see how you wear your shoes and how your shoes wear can be a useful way to know which kind of shoe you should be wearing.
Look for a shoe that is properly aligned to your feet and gait. Generally, people fall in to three gait categories: neutral runners, over pronators or supinators (more on that below!).
There is no “one brand fits all” but Brooks, Saucony, Mizuno and Asics are all the big brands in specialty running (meaning they either started in the running space or dedicate a significant portion of their business to running). Most of the big athletic brands (Nike, Adidas, New Balance, etc.) have running facets and create great running shoes as well so, again, it’s really a matter of figuring out what you like best.
Make sure you know the return policy of the store you purchased from. Most running stores will allow a grace period, usually between two weeks and a month, for you to test your new shoes and bring them back worn if they aren’t working out for you.
As mentioned, gait is a useful thing to know for shoe shopping but also in terms of understanding your personal running form. Here are the three basic gait patterns:
Neutral (basic pronation): Your foot has a slight inward roll as is needed to keep your body (hips, knees and ankles) in alignment and the arch flexes a small amount.
Over Pronation: Your foot has an excessive inward roll. Wear patterns here will show on the inside sole of the shoe, usually at the ball of the foot and big toe.
Supination (underprontation): Your foot rolls outward. Wear patterns here will show on the outside heel and outside top of the shoe.
REI provides a great visual of these three patterns. Again, the easiest way to tell your gait without specialized filming is to look at the wear of your current shoes.
Happy shopping and happy running!
