6 Steps to Finding the Right Running Shoes

Knowing Where to Shop and What to Look For

Female executive looking at running shoe
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Choosing the right running shoes is one of the most important decisions you can make as a runner. The investment in time and money will more than pay off in the end, improving your performance and comfort while keeping you safe and injury-free.

Where to Shop

The ideal running shoe is not designed solely for comfort but to address (and sometimes correct) irregularities in your foot position and gait. This includes the pronation of your foot as it strikes the ground. The shoes also need the appropriate breaks and support so that they flex in tandem with your foot movement and redistribute the concussive impact from the more vulnerable parts of your feet.

To find the right shoe, always go to a specialty running store rather than a retail sports shoe outlet. The sale professionals there will be better appraised of ideal fit and performance and have the tools on hand to properly measure and analyze your feet. Plan on spending some time there as the salesperson will likely ask questions and want you to try on several options.

6 Steps to Finding the Right Shoe

There are several steps a running shoe specialist will take to help you find the right shoe:

  1. The salesperson will look at the shape and arch of your foot to establish your foot characteristics, including whether you have flat feet or high arches.
  2. Your feet would be measured while standing (never sitting). It is not enough for a salesperson to ask your foot size. Age, pregnancy, and injury can significantly alter your foot structure. Moreover, a running shoe would need to be at least a half-size larger than your regular shoe to accommodate for any swelling that can occur when running.
  3. The salesperson will usually take a look at the shoes you're wearing to see if there is any unusual wear on the soles or heels. For example, lateral wear on the outer edge of a shoe is indicative of underpronation (supination), while medial wear on the inner edge of a shoe is indicative of overpronation.
  4. A running analysis may be performed either on a treadmill or outside on the sidewalk to establish your running style. The salesperson will usually stand behind you, crouched low, to check whether your foot placement is level or is rolling inward or outward.
  1. To help the salesperson, provide as much information as you can about the kind of running you do, the surfaces you run on, your training schedule, and whether you are training for a race or a marathon.
  2. Instead of just trying on the shoes and walking around, ask if you can run in them. As long as you don't do any damage to the shoes, such a running through dirt or an oil stain, they usually won't mind.

Unlike a shoe outlet at the mall, a specialty running store wants your repeat business. To this end, take your time and try on as many shoes as needed to find the pair that meets your specific needs.

After Buying the Shoes

Once you have purchased the shoes, test them for the next four to five days to see how your feet respond to them. If you develop blisters, numbness, or foot pain, they are probably the wrong pair for you. If properly sized and fitted, a running shoe does not require breaking in.

If you start to develop aches or discomfort in the arch, ankle, knee, or hip, it could be due to an over-correction in the insole. This can happen if a shoe designed to correct a misalignment adds more support than is needed.

If any of these problems occur, call the running store and let them know. Many specialty stores have liberal exchange policies and allow you to return the shoes within a week even if you've worn them.

Reordering the Shoes

Once you have found the perfect running shoes, you don't need to keep going back to get your foot remeasured. You can simply replace the pair every 300 to 400 miles,

With that being said, speak with the salesperson when reordering as some companies will tweak the design of a shoe annually without changing the model name. Some of the tweaks are incidental; other may increase the heel depth, cushioning, or stability and completely throw off your stride.

As a general guideline, it is worth getting your feet and gait re-analyzed every three to five years depending on your age and the amount of running you do. Competition runners may want to do this more frequently.

Additional Tips

When shopping for running shoes, aim to visit the store at the end of the day after you have been on your feet for a while. Your feet will have swollen by then and be closer to the size needed for your running shoes. Let the salesperson know so that the sizing is accurate.

If you already have a pair of running shoes, bring them with you. This will give the salesperson greater insights into your foot alignment and gait style. The same applies if you use corrective orthotics or custom-fitted insoles.

Finally, never buy a shoe based solely on its color, style, or brand name. While fashion will certainly play a part in your decision, do not let it do so to the detriment of your comfort, safety, or performance.

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