The Keys to Running: Buying Shoes

So last time we talked (The Keys to Running: Getting Started) we discussed how running/jogging can be a very easy activity to engage in, and how to get started with it. Now that you (hopefully) have gone out a few times you might have realized your feet are disagreeing with this newfound attempt at fitness. So that means it is time to buy some running shoes! Buying a decent pair of running shoes should be a pretty straightforward and simple affair, right? Oh contraire! It’s not. So let’s break it down by type of runner and shoes.

For the Novice Runner

If you are just getting started, and trying to figure out if running is for you, I would not spend a lot of time or money when selecting a shoe.  You can get away with a trip to Sports Authority, Modells, Dick’s Sporting Goods or even online through vendors such as Amazon Online.

Find something that fits well:

• The toebox (the front of the shoe) should be snug, but doesn’t pinch or constrict.
• When laced up, there is no wiggle room for your heel, and they are secure across the top of your foot.

These shoes should cost between $50 to $80.  You can save some cash by buying last year’s model.  Go have fun.

For the Runner Who is Getting Serious

There are a few different types of shoes out there.  This post is going to cover traditional running shoes.  We will get into minimalist and barefoot running much later.

Know your Feet!

The Jerd cannot be held responsible for care-free running through the Shire

There are two things to know about that will help determine what the best shoe for you is.

Pronation is the amount of ‘roll’ when your foot hits the ground.  It’s likely that your heel will roll to the inside or outside, and that is known as pronation (rolling to the inside) or supination (rolling to the outside).

The arch of your foot refers to how much of the bottom surface of your foot hits the ground when your foot strikes.  If the whole bottom of your foot hits the ground, you are flat-footed or have low arches.  If only the heel and the ball of your foot touch, you have high arches.

The Traditional Running Shoe

The vast majority of running shoes out there are the traditional ones.  These are the ones you see all the time.  The colors are getting brighter, the designs are getting bolder, but this has been the standard running shoe for the past 40 years.  There are three main types, but you can find variations on all of these.

Neutral

A neutral shoe is for someone who has no noticeable arch or pronation issues.  So if there is nothing indicating a high arch, being flat-footed, or any pronation, this is the type of shoe for you.

Stability or Motion Control

If you are flat-footed, you likely over-pronate during your stride.  Get a shoe that is built to provide greater stability – think of it as providing more support, and keeping your foot in the right position when your foot strikes the pavement, and helping prevent any rolling.

Cushioned or Flexible

If you have high arches, you likely supinate, (rolling outward) when your foot hits the pavement. Cushioned of flexible shoes seem to be less of a big deal for correcting when compared to pronating, but cushioned shoes tend to provide more shock absorption than either Neutral or Stability shoes.

Now What?  How the heck am I supposed to know these things?

Okay, that’s a lot of information to digest.  It’s running, it should not be that complicated.  Don’t worry about it.  No one, let me repeat – no one – has a perfect stride.    The very best thing to do when getting a new pair of shoes is to go visit a specialty store and let someone help you out.

Seek out a local Specialty Store

At this point you have probably decided that you actually enjoy running, it’s time to invest in yourself a little bit.  A specialty store dedicated to running or athletic shoes is worth it.  Seeking out expert advice will help your run, and also help prevent injury.

A good specialty store will have staff that can tell you if you pronate or supinate just by watching you walk or jog the length of the store.  They will likely also have a treadmill in the store, and video cameras so they can analyze your gait.  After that they can help you pick the best shoe for your stride and gait.  Odds are the people there are also serious runner, and probably know these products inside and out.  It can be a little intimidating, the guy selling you the shoe probably runs ten times as far as you do, and in half the time.  It’s okay, they were a first time runner once also.

Expect to spend a little more.  You can expect to spend between $100 and $130 on a good pair of shoes.  I have to remind myself that shoes are the single most important piece of equipment I have, and it’s worth the investment.  I also have to remember that I am paying for their expertise and advice.  In my opinion, the premium I am paying at the specialty store when compared to the big chain discounter is money well spent.

What do you run in?  What is your favorite brand?  Leave a comment below!

– Brian Kehs

About the Author:  Brian Kehs is a husband, father of two, a runner, and a manager in IT.  In addition to running, Brian is an avid Star Wars fan boy who thinks Neil Gaiman’s Sandman may be the best literature out there.  He regularly run 5Ks, 10Ks, 10-milers and half marathons.  In his free time he coaches an elementary school running club.