A good pair of shoes can enhance your performance and help prevent injuries, while the wrong pair can leave you missing toenails or covered in blisters. Ouch! Whether you’re gearing up for your next race or just beginning your running journey, here are some tips to help you find the perfect pair of shoes:
1. Bring Your Own Socks
The type of socks you wear can have a big impact on how your shoes fit and feel. Be sure to bring your trusty running socks when trying on new shoes. A different thickness or material can alter the fit, and you want to know exactly how the shoes will feel when you’re out on the pavement or trail.
2. Compare Different Models Side by Side
Don’t settle on the first pair you try on. Instead, compare multiple models to get a real feel for the differences. Try putting one model on one foot and a different model on the other. This side-by-side comparison allows you to feel the subtle differences in cushioning, support, and fit. You might be surprised by which one feels better after this method!
3. Take Them for a Spin
Before you buy, take a few strides with the shoes on. Many running stores offer treadmills or have designated areas where you can test the shoes. Pay attention to how they fit your heel, how they cushion your step, and how comfortable they feel with each stride. You want shoes that work with your running style, not against it.
4. Know Your Running Style
Are you a heel or midfoot striker, or do you run on your toes? Your running style can affect the type of shoe you need. Some shoes provide extra heel cushioning for heel strikers, while others are more neutral or support forefoot runners. If you’re unsure of your running gait, many specialty running stores offer gait analysis to help you figure it out.
5. Consider the Terrain
Where you’ll be running plays a significant role in your shoe choice. Road runners need different shoes than trail runners. Road shoes are designed for smooth surfaces and often prioritize cushioning and flexibility. Trail shoes, on the other hand, offer more traction and support to help you navigate uneven terrain. It may be best to have different pairs for different terrains.
6. Allow for Some Breathing Room
Your feet swell as you run, so having extra space in your shoes is essential to preventing unneeded friction injuries like blisters and lost toenails. A good rule of thumb is to have about a thumb’s width of space between your longest toe and the front of the shoe. For most people, this is about a half size up from your normal shoe size.
7. Replace Worn-Out Shoes
Running in old, worn-out shoes can lead to injury. Most running shoes last between 300 to 500 miles, depending on your running style, body weight, and surface. Keep an eye on the wear and tear of your shoes, and replace them when you notice the support and cushioning start to fade.
BONUS TIP
We recommend heading down to Milestone Running for help finding the right pair. You can even join them for their weekly run group!