EmailRunning-shoe shopping notes
All experts agree that the place to purchase running shoes is a running store -- the kind of store that hires experienced runners to help shoppers buy the right shoes. It's a good idea to go shopping late in the day after your feet have expanded after a day of walking.
When you shop, be sure to bring along socks and any orthotics you plan to wear. If you're replacing a pair of running shoes, bring them too. An experienced salesperson can make suggestions based on the wear patterns on your current shoes. Expect your salesperson to ask how long you've been running, how many miles per week you run, the predominant surface you run on, etc.
If you don't have a good running shop nearby, many online retailers are getting better at serving runners. Most don't charge for return shipping if the shoes you order don't fit, and exchanges are free (as long as the shoes are in new condition), even if you need to exchange shoes more than once.
Most experts say that when you try shoes, you should ignore the price tag until you have your choice narrowed down -- then if you have two or three pairs you like, you can decide based on cost or aesthetics. Most experts say you'll need a running shoe that's a half-size larger than what you wear in street shoes.
Unlike street shoes, running shoes shouldn't require a "break-in" period -- if they don't feel good right away, try other pairs. Take a little jog around the store to try them out. Many stores have treadmills meant expressly for shoe testing.
If you run every day, consider buying two pairs and rotating use. The cushioning in running shoes breaks down in about 300 to 500 miles. How often a pair of shoes should be retired depends on your size, footstrike and running surface. Lighter runners will take longer to wear down their midsoles. Neutral runners wear down a shoe less than overpronators or underpronators. Hard surfaces, like concrete and asphalt, take a harder toll on shoes than grass and trails.
To get the longest life out of your running shoes, don't use them for anything other than running.
In summary, experts say the following about shopping for running shoes:
- Buying running shoes is an individualized process. Brand name and style might factor into which shoe you initially look at, but ultimately, the brand is irrelevant. It's whether the shoe fits well and provides the support for your foot and gait type that is important.
- You'll get the best service at a specialty running store. Get the advice of a runner/salesman before purchasing. Try on a wide variety of pairs in all price ranges and gauge which ones fit you best. Running shoes should not need a break-in period -- it should feel great right off the bat. Try the shoes on with the same socks and orthotics you will be wearing during your runs.
- Use your running shoes only for running. Mark your shoes or note the purchase date. Most running shoes lose their cushioning after 300 to 500 miles of use, depending partly on your weight and the type of shoe you buy. Even if a shoe doesn't look worn out, you may notice that they feel less cushy or you start to develop nagging injuries. Keep track of your mileage and buy a new pair before problems start.