Running 101: Shoes

Running is a simple sport--you can do it with very little gear. The one piece of gear that is essential, though, is a good pair of shoes. (Unless of course you're a barefoot runner, but that's a whole 'nother post.)

Running shoes come in a number of types, and the selection can be a bit overwhelming. If you haven't done so before, I would highly recommend going to a local running store (not a big-box store like Sports Authority) and being professionally fit for shoes. At a good running store, they'll watch you run and fit you with shoes that are right for your gait. It's a spendy way to go, but having the right shoes can prevent injuries as your mileage increases, and I can tell you from personal experience that $100 for a pair of shoes is a lot cheaper than visiting the doctor for an injury!

That said ... if being professionally fitted is out of your price range, there are some simple things you can do to make sure you're wearing shoes that work for you.

1. Make sure you're wearing the right size

Because your feet expand during long runs, you'll want running shoes that are a half- or full size larger than what you normally wear. This will help prevent the dreaded black toenail (click at your own risk). You want a good finger's width between your toe and the end of the shoe. (Jesse will tell you otherwise, but look at his toes before you take his advice!)

2. Replace your shoes when they're worn out

The usual recommendation is to replace your running shoes every 300-500 miles. Some people go much longer than this without problems, but running on worn-out shoes is another thing that can lead to injuries. Your joints will likely let you know when it's time for new shoes! If you can see the white midsole material showing through on your soles, or if the heel is visibly crushed, it's past time for new shoes.

3. Determine what kind of arches you have

The "Wet Test" can easily tell you if you have high or low arches. Get the bottom of your foot wet, step on a piece of paper, and take a look at your footprint. Here's a video:

4. Determine your gait pattern

In a "normal" footstrike, your foot rolls about 15 degrees inward after your heel hits the ground. In overpronation, the feet roll too far inward, while in underpronation (or supination), feet don't roll inward enough.

As the above video indicated, your arch type is often a pretty good clue about your gait. Another clue might be found in your old running shoes. If your shoes tend to wear out first along the outside edges, you might be an underpronator, while wear along the inside edge of the forefoot and outside edge of the heel can indicate overpronation.



So, now that you've figured all that out, which shoes should you buy? I'd recommend trying out the Runner's World Shoe Finder, which lets you plug in your arch type, gait and other relevant information, and spits out a list of suggestions. You might also try Road Runner Sports' Shoe Dog. (RRS also has great sales from time to time!) In general, if you overpronate you're looking for Stability or Motion Control shoes, while if you have normal or under pronation, you'll want Neutral or Cushioned shoes. Weight can also make a difference--heavier runners will want additional stability.

So there you have it ... more than you ever wanted to know about running shoes, right?