A few thoughts for new runners on buying running shoes
May 16 '01
The Bottom Line Seek qualified advice. Don't be (too) cheap. Skip the fashion-statement jogging suit in favor of the better pair of shoes.
One of the great things about the sport of running is that just about anyone can participate at some level. All it takes is the desire to hit the road (or track or treadmill). To begin, there is only one essential piece of equipment you need to be concerned about - your running shoes. Your choice of running shoes can make the difference between having good experiences and bad, running in comfort or pain, and, most importantly, whether you stay healthy or get injured.
The biggest and most common mistake I've seen novice runners make, (and yeah, I did it too), is to bargain shop for a inexpensive first pair of "running shoes" off the shoe store clearance table, or worse, off the rack at a department store. After all, who wants to pay a lot for shoes when you may not actually use them much? How do you justify a higher priced shoe to your spouse? Aren't you just paying a lot for a swoosh on the side?
All these observations make sense. But this kind of thinking will likely lead one to the equally sensible decision to quit after a couple of miserable runs. The very tenacious among us may wait until they get a blown-out knee or serious shin, hip or foot problems. So forget bargains. What you need to get running is the right shoe, not the cheapest.
Then how do you find the right shoe? The only answer I know is to get personalized advice from someone who understands running shoes, and is willing to take the time to find out how far and often you run, your running form, your foot shape, what surfaces you run on, and so forth. And at this point I vent a personal peeve against the vast majority of "athletic shoe" stores. I won't name names, but they are the type found in malls and shopping centers everywhere. The salespeople may be very knowledgeable about what's hot among the latest flashy basketball shoes, but generally know very little about the limited lines of running shoes they carry, and even less about whether those shoes will meet your needs. I was recently shown a new pair of running shoes by a friend who, as it turns out, was never informed by the salesperson that the shoes were trail running shoes. They were good shoes, granted, but this runner was planning to do most of his running on the roads, including several upcoming races. Clearly not the best choice for that type of running.
If at all possible, find a specialized running shoe store, or at least a store that devotes a good part of its business to runners. There is also a great benefit in finding a salesperson who is actually a runner. Informed non-runners often seem to know about the various features about running shoes, but have a difficult time getting beyond the assumption that more equals better for a particular runner. A common example of this is the often-heard claim that the Nike Air Max is the "top of the line." It is certainly is a top of the line cushioned shoe, but many lighter runners can't begin to compress those big air pockets. The result is that they buy a $130.00 pair of shoes that feel like bricks on their feet.
Good deals on shoes can be found online and through some catalogues, but again beware. Unless you are already thoroughly familiar with a shoe, don't try to buy based on someone else's description. Also beware that manufacturers change shoes on a maddeningly frequent basis, so that they can market the shoe as "updated" model. This serves to get them a review in Runner's World and some very valuable marketing exposure. Every runner I know has at some time or another had the experience of finding the seemingly perfect shoe, only to find six months later that the updated model is entirely different, and often very disappointing. Sizing, too, can vary even within models. I've had the experience of having to buy two different sizes of the same model Nikes, based on their country of origin. (I'll leave the politics of Nike's policies concerning labor practices to another time). At least one excellent store (Bill Rogers Running Store) will NOT sell shoes online because they feel they can't adequately fit the customer with the right shoe.
Once you have found a store with a good selection and a salesperson who can actually assist you, start trying on shoes. Lots of them. As many different brands as possible. Most runners find over time that certain brands fit them better, and develop a loyalty to the brand or brands. Asics, Brooks, New Balance and Saucony are all specialty running shoes that have large numbers of devoted adherents, and excellent lines of shoes for various types of runners. Adidas, Reebok, Mizuno, Nike and a number of other manufacturers also have good lines that may meet your needs. Different makers style their shoes differently, with narrower or wider fit, and sometimes a choice of widths. Once you have found shoes that feel right, walk/jog/run in them as much as you can. Some stores have a treadmill, some allow a run around the parking lot, some don't let you do anything other than bounce up and down. Ask about the store's return policy. Most stores won't let you bring back shoes after actually running in them, because they show wear and become too dirty to sell. I find this to be a ridiculous policy in spite its prevalence. It is often impossible to tell how a pair of shoes is going to work prior to a 25-50 mile break-in period. Good running shoes are expensive, and part of the price component should be a warranty that the shoe will work well for you. Again, running shoe stores with knowledgeable staff will be much more understanding and are generally more willing to work with you in an effort to make you a repeat customer.
Finally, have a basic idea of what type of shoe will work for you. Any issue of Runners World with a Shoe Review section (usually 2-3 times per year) or the Runners World website will give you a detailed descriptive breakdown between the basic types of shoes: Motion Control, Stability, Cushioning, Lightweight Training / Racing, and Trail. Heavier runners, runners with low arches, and runners who are severe pronaters (with the foot rolling to the inside) are candidates for motion control shoes. On the other end of the spectrum, light runners, runners with high arches, and runners whose feet doesn't roll at all (neutral) or outward (supination) should look at cushioned shoes and lighter weight trainers. In between, stability shoes suit the majority of runners and come with various degrees and combinations of anti-pronation devices and cushioning.
Once armed with a basic running shoe vocabulary, hit your local shoe store and see what you can find. Be prepared to spend at least $60.00 on a pair of running shoes. There is really nothing out there worth buying for less, but remember that the shoes that will work best for you may cost more. Be honest with the salesperson as to your level of running, and make it clear if cost is a major factor in your considerations. A good salesperson should be able to find something suitable within your budget or be willing to tell you outright if they can't fit you.
Once fitted, break your new shoes in gradually. Start with a couple of miles and see how they feel. Be sensitive to "hot spots" that will develop into blisters. Try using a pair of coolmax or other type of synthetic running sock to prevent friction. Then have a great time on the roads, trails, beach, or wherever you choose to run. Hope to see you out there.
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Member: Tim Frazier
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