Finding the Right Running Shoes

           It may sound silly, but it is essential that you get running shoes to run.  It may feel as if you can run in other shoes, but as you start to run regularly, you will have a variety of problems with your feet, ankles, knees and back using just any pair of shoes.  A good pair of running shoes will cost $50-70, but you will pay your doctor much more if you don’t get a pair specific to running. 

There are many options when it comes to running shoes.  There are shoes specific to road running, trail running, cross training, and many others.  Consider the type of running you will be doing and get shoes to fit that purpose.  It is important to understand that your shoes are specific to that type of training.   Perhaps the best general option if you will be doing a variety of running is trail shoes.  Trail shoes tend to be a little heavier, but also more durable.  Road shoes are light, but if you decide to run some trails, they may start to fall apart sooner than expected.  Trail shoes are very versatile, durable, and perhaps the most comfortable.  But if you live in the city and will only be running on roads and treadmills, road shoes will be best for you.  If you are starting a general fitness program with a variety of exercises and less than 12 miles of running each week, cross training shoes are probably the best.

            After determining the kind of running shoe you need, find a price range that you are comfortable with.  Try the shoes in that range and see what feels best.  You will want a thumbs width of room at the toe of the shoe but not too much excess width.  Your foot will need to spread out on impact and having a shoe too tight will make your runs miserable.  When trying on shoes, run and jump around in them.  Any good shoe sales associate understands the necessity of this, and will often let you take them for a jog in the parking lot to see how they feel (some larger stores will actually have an indoor track to try them out).  If you don’t put them to the running test, you may be disappointed when you go on a run.   Also, try on shoes at the time of day that you plan to run.  For example, if you plan to run in the morning, try them on in the morning.  Your foot varies greatly in size throughout the day, so a shoe may fit a little differently throughout the day.

            After all this, pick the running shoe that fits best within your price range.  Remember that just because a shoe is more expensive doesn’t mean that it is better.  The shoe that I have used for almost 10 years is the Addidas Trail series, which cost about $55 (half of what some shoes go for).  They have never failed me and feel the best on my feet.  On the flip side, a brand you have never heard of at $20, probably won’t last long.  Over time, you will find a brand and series that you really like and shoe shopping will be really easy.  But for your first pair, plan some extra time and wear the socks you plan to run in.

            Once you have your new running shoes, wear them around the house for a few hours to break them in.  Then, for your first couple runs with new shoes, make sure you run close to home, that way if you get a blister or something doesn’t feel right, you aren’t too far from home.  I made the mistake one time of not doing this and ended up 3 miles from home with bad blisters and had to walk all the way back barefoot.  So run around the block a track a few times so you are too far from relief if your feet are having trouble with your shoes.

            Lastly, make sure you only use your shoes for running.  They will be very comfortable, so you may be tempted to wear them as their “everyday shoes”.  The problem with this is that a shoe is really just a fancy sponge, and the material needs to regenerate before its next use.  Failure to not allow your shoe to regenerate will result in decreased longevity of the shoe and decreased shock absorption.