Beginner Tip: Running Shoes

There was a time in my life when I had three jobs at once:  full time advertising employee + Marathon/Half Marathon Coach + A Snails Pace Running Shop shoe sales associate.  Life was busy.  I think my only true free time was Sunday mornings before my noon time shift at the Running Store.  I was exhausted but focused.  I wanted to learn as much as I could about Running.

I will tell people today, the best way to learn about running is to work at a Running Specialty Shop.  I quickly learned the difference between Adidas, ASICS, New Balance, Nike and Saucony running shoes.  It's mostly the difference of their patented support system.  Everyone is familiar that Nike = air, but few know the others.  And truthfully, why do you need to??  What it comes down to is what shoe works best for you.

My easiest clients were the newbies.  They soaked up every piece of information I provided.  They were open to trying any shoe (unless they didn't like the color), and joyfully took a test drive in any combination I provided.  The hardest part for them usually was the concept of picking the "winning" shoe that didn't pinch, tug or pull on their feet while they were running.  In other words - a shoe that was so much a part of your foot bio-mechanics it didn't work against you but with you.  As if you didn't know it existed on your foot.

The first part of shoe fit (back in the day) was to assess what type of foot strike you have:  Neutral, Pronate or Supinate. 

Then it's onto what type of extra "bells and whistles" might you need:  more cushion, medial support, bigger toe-box, lighter weight, etc.

Next was sizing.  When you walked in the door I was playing 20 questions with you:  How long have you been running?  What are you training for?  What shoe are you currently using?  How long have you had that shoe?  Do you have any complaints about that shoe?  Any issues overall on aches and pains?  How many miles per week are you running?  What type of terrain?  On, and on...  Most were informed that their "casual, everyday" shoe size didn't equal "running" shoe size.  Yet some (ladies) were distraught when I'd bring them a shoe 1 -1 1/2 sizes bigger.  (In time, runners certainly get over their vanity for comfort quick...)

Lastly, I'd bring out a variety of (tried and true) brands.  I wanted to show them the difference in support and mechanics from each manufacturer.  Never pushing my own favorites because it's different for everyone.

Personally, in the beginning I was a Saucony fan.  I ran two or three marathons in those bad boys and was scared to try anything else.  It wasn't until I started coaching and our sponsor was ASICS that I switched (for free shoes).  Ever since they I've been a loyalist... loving the 2000 series. 

Below are some additional pointers that are always good to keep in mind:

• General rule:  new pair of shoes every six months (or every 300-400 miles)
• 20 miles/week = 80 miles a month.  That's 480 miles in six months
• Never run a race with new shoes.  Work them in 2-3 weeks before the event
• Thumb's width typically allows for enough room to avoid black toe nails when your feet swell (and they do when you're running for over an hour) 

Last year minimalism was all the rage (personally, the word minimalist caused my knees to ache). This fall, it feels like the pendulum is starting to swing back and you are seeing more light weight shoes that took some learnings from the minimalist.  10-13oz shoes are still around, but new lines are coming out touting 6-10oz.  Mesh shoes provide for a lighter material and are more breathable.  A great article on Competitor talks about this very shift, highlighting the learnings we gained with the Minimalist phase.  (One of which was minimalist shoes uncovered the importance of improving our running forms to help overcome injuries.)



The point of this blog entry:  Get properly fitted for your shoes!  

NOTE:  The number two cause for shin and knee pain in running is bad shoes (number 1:  too many miles, too soon, too fast).



photo credit: D.H. Parks "Hit The Road, Jack" <a href="http://www.flickr.com/photos/parksdh/6026882517/">D.H. Parks</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>