(The shoe in the photo is not the shoe being described in the first paragraph. It–and its right shoe counterpart–work well for me.)
These shoes look phenomenal, like I’ve been gifted a pair of custom-made racing flats from a company who used their extensive resources to pour in the latest, greatest technology to what’s on my feet. But, my feet hurt. Not because of running an excessive distance but because instead of buying a pair of running shoes based on fit and comfort, I went solely with the flashy, intimidating, cooler-looking shoes. I thought I would break them in, that the odd feeling they created in my arch would go away. I had been running for about twenty years at this point and I knew better. If they don’t feel awesome in the store, if there’s something nagging your foot, then keep trying on shoes. But the cooler-looking-shoe bug can always bite, regardless of your experience.
Shoes are the most important item for enjoying running. This can be an intimidating purchase for many people. What does neutral or cushion mean? Does stability mean there’s no cushion? Why do the trail shoes look cooler?
My favorite (and currently only) way to buy running shoes is to visit my local local running store. Running stores (and there are a bunch out there) are typically staffed with runners who have gone through many pairs of shoes and have worked with many customers and received their feedback. They will be able to diagnose your footstrike (how your foot hits the ground) and recommend an appropriate pair of shoes. Also, if it’s a well-regarded, established running store, all the brands they carry (such as–in alpha order–Adidas, Asics, Brooks, Hoka, Mizuno, Nike, Saucony, etc.) will be “good” and you only need to worry about whether the shoe works for you and not how the brands stack up against each other. Shoe reps bring in products to these stores all the time and if the owner/manager doesn’t think they’ll work out for their clientele, they won’t stock them.
Prepare to spend in the $120-150 range for a pair of shoes. This may seem expensive but if you’re serious about running, these shoes will pay off in the long run (pun intended). They typically will last 400-500 miles or one year, whichever comes first. If you run 3 days a week and 3 miles each of those days, the shoes will last you a year. If this seems expensive, keep a couple of things in mind. You’ll want proper running shoes and they will cost something. Also, it’s expensive (and irritating) if you develop any repetitive motion injuries and have to spend money on a doctor visit and/or take time off from your running.
If you don’t understand what the shoe technology means, you have two options. The first is to be aware that any running shoe recommended by a running store specialist that’s in the $120-150 range is an outstanding shoe. This is a head-in-the-sand approach, but it avoids the dizzying array of shoe tech talk if that’s not your interest. The second is to talk to the salesperson about it. Runners love to talk running and all the gear. The folks who work in these stores are more than happy to discuss their products and the technology that goes into them.
Be open to suggestions. The “neutral” shoe may look flashier but if you’re concerned about your foot health and want a successful running career, finding the appropriate fit is best.
If you don’t live within a reasonable distance of a running store, buying the correct shoe can be tricky. I went to college in a small town in Ohio and had to buy shoes via a catalog. Being young and with the internet existing as more of a wild conglomerate of information, I got lucky with what I picked. If you don’t want to depend on luck, you could consult a local physician/podiatrist. And, these days the internet has many more reputable ways to research shoes and whether they’re appropriate for you. If you have to order them online, make sure there’s an easy return policy, just in case. The obvious advantage of the store is you can get a feel for them right there.
Three times I’ve gone with a “cooler” shoe and I regretted it all three times. I’ve lived to tell about it and my feet forgave me, but these were decisions based on vanity and not long-term running health. When I’ve chosen shoes that feel like a glove and are appropriate for my footstrike, I barely feel them on my feet and I’m a better runner for it.
Trail shoes. You really only should wear them if you’re primarily running trails. Yes, one of my three “cooler” shoes was wearing trail shoes while training for a road marathon. I’ve not done that again.
Once you’ve found a brand and model that work, stick with them. I’ve been wearing the same model for a few years and most of the adjustments by the manufacturer have been cosmetic and enhancing the cushioning. If they ever alter the stability or shape, I’ll need to explore other options (and I’ve had multiple brands and models over the years) but as long as the shoe feels good and you’re staying injury free, go with what works.
The running shoes are just the beginning of the apparel and equipment you’ll want, but they are the most important. You may need other items depending on what your running goals are, where you run, and what time of day you run.
Running food/drink review of the week (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Honey Stinger Gingersnap waffle. Excellent taste and more like a cookie–a plus. I prefer these either a little while before my run or as a replenishment snack after. A fair number of crumbs but if you’re outside, you’ll make some local insects happy.
Socks next time and how you can go with the cooler, more intimidating look with those, and an overview of running treats…