Choosing a Running Shoe
Running in the “old days”
When I started running I actually used sneakers that were probably 8-10 years old, and were mainly for walking.
I was not an athletic person and didn’t really wear sneakers that much…so it was a long time between purchases. In those days (over 14 years ago), I knew nothing about running. At all.
The only thing I knew (and only because I did some research) was that it burned more calories than anything else I was considering. I wanted to lose some middle-age weight and wanted an exercise that would help.
Now that I know better, I can’t believe I kept at it. I wore plain t-shirts, shorts that really weren’t for athletic use, socks that were just…socks.
Of course, there are plenty of people that run and are fine with those things. I consider myself a “high maintenance” runner though, and it is hard for me to stay motivated if my clothes are wet or I have blisters. The non-tech fabric definitely was not as comfortable.
When I finally learned some things about running and chose a “real” running shoe, my feet were much happier.
If you’d like to listen to the podcast episode on Choosing a Running Shoe, you can find it under The Wrinkled Runner Podcast tab at the top of the page.
Get Thee to a Running Store!
If you live in an area that has a running store…either a chain like Fleet Feet or a Mom and Pop shop, my recommendation is to go there.
The staff in those kinds of stores are usually runners and knowledgeable in what may work for you.
There are tools at their disposal that will “analyze” your foot or sometimes they have a treadmill to run on so they can see what your gait is like. No matter what these machines may tell you, go for comfort. It seems cool and “professional” to hop on and get a result, but these tools can only tell you so much. Each runner is individual and even if you have the same results as someone else that doesn’t mean you should be in the same shoe.
All that being said, while I think these methods are “gimmicky”, I would rather you go to an actual running store where the staff are runners.
Most of these stores also have running groups and training for different races that you can learn about and join in.
Make sure to run in the shoes you try on. Many times I have put on a pair of shoes and think they feel great, and then run around the store or outside and find out I hate them. I go to a Fleet Feet near me, and they let me run outside in the shoes to try them out. Don’t just run on a treadmill, run around the store if you have to.
A good running store will give you a nice window of opportunity to return the shoes if they aren’t working for you. The store I use has a 60-day guarantee! This benefit of shopping with them is nice in case what I think is a “break-in” period turns out to be I just don’t feel great on my runs with that particular shoe.
Don’t Just Go for Cute
One thing that is tempting when first starting out is buying stuff just because it is cute, looks good on you or everyone is wearing it.
Most of my friends have heard me say I want to take up golf, just so I can wear golf clothes!
Not a good plan for a running shoe (or for starting to play golf, for that matter).
There are many brands out there, and some are really popular and have great ad campaigns.
But if you get blisters or they aren’t comfortable…you will quit or become injured.
The first thing you need to go for is comfort. There are all kinds of other things you can focus on when you are first starting out. Don’t. Be comfortable first.
Studies have actually shown that for beginning runners, running in a comfortable shoe will help stave off injuries.
Bigger May be Better
My shoe size for running is a FULL size bigger than my “regular” shoes. I just started going for the full size, instead of the half-size with my last pair of shoes.
You want room in the toe box (front of the shoe) for your feet to spread out. I didn’t stop getting blisters until I started getting shoes that were wide.
Feet swell both during the day and as you run, so you want them to be able to do that without causing friction. If the fitter at the running store encourages you to go for a larger size it may seem weird when you first put them on. Like I said before if you are at a reputable shoe store you should have a window where you are able to bring the shoes back if they are not working for you.
Cushion or not?
As older runners, my husband and I both benefit from a bit more cushioning.
The pendulum seems to swing from minimalist (remember when everyone was wearing Vibram FiveFingers?) to high cushioning like Hoka’s. Again, this is personal preference and you may need to run a bit to find out what you like.
New Shoes, New Style?
Don’t think of your running shoes as something you can pair with something you will wear to the grocery store.
I’m also a sewer and one of the cardinal rules of sewing is to only use your sewing scissors for fabric. I feel that the same goes for running shoes…only use them for running.
I even have a different pair of sneakers for the gym, and use clip in shoes for spin class…I am a sucker for shoes even if they are only used for one thing!
You will hear over and over that you should change out your shoes after you hit 500 miles (if you are a new runner, it may seem like you will never get there…but if you stick with it, trust me you will).
If the shoes start to feel “dead”…less cushiony, the bottoms are wearing away, running on them feels like you are running on concrete barefoot…it is time to change them. They may not have reached the magic 500, and that is ok.
I suffered a stress fracture a few years ago and my sports therapist told me to change out my shoes every 300 miles instead of 500. I find if I get new shoes after running 300-350 miles in the old ones that is best for me.
Shoe Log
Once you have your new shoes and start to go out for runs, tracking how many miles on them is a good practice to get into right away.
I set up a Running Journal on Evernote and have that tutorial here on the website. You can use whatever you want to track, including a paper journal if you prefer.
Just make sure you have some way to figure out how many miles is on those shoes.
One rule I follow for replacing everything from laundry detergent to shampoo to running shoes is to get that replacement when the product is 75% used up. That way I always have it when the old runs out.
Socks
One word about socks…buy good ones. I personally use Balega after much experimentation.
You may find a different brand works for you, but do invest in some good running socks.
And only use them when you run!
Discount Shoes
Once you find a brand and version of shoe that you can’t live without, you will be able to shop for them online without having to get fitted.
The other advantage of getting replacements online is you should be able to get the particular version for a few years at a discount. Eventually, that specific version won’t be available and you should go back to the shoe store to try on different shoes.
I usually start with the newer version of whatever brand I have been using. Sometimes the newer version works for me, other times I find I need to find a completely different shoe. Again, going to a running store can help with this process.
Some of the online stores that will (probably) have your shoe for a few years are:
I personally use Shoes.com and occasionally Jackrabbit.
Go Run!
When you have made the decision to start running, getting that first pair of shoes is such a treat.
And since you have made the investment, it is a great motivator to get out and try them out. Even for those of us who have run for a number of years, getting a new pair and feeling that spring in our step can be very exciting.
Questions about starting to run? Go ahead and send me a message through the contact form on this website, or send an email to sherry@wrinkledrunner.com. I answer every inquiry and try the best that I know how to help out.
