Purchasing Running Shoes

Finding the right pair of shoes can be the difference between being comfortable during your training and being sidelined. The shoes can improve alignment and prevent injuries.  Typical injuries that can occur from utilizing the incorrect shoes include: stress fractures, shin splints, plantar fasciitis, ankle pain and knee pain.  The right running shoes also improve performance.

Know the answers to the following questions before you look to buy:

1) What will you be using the shoes for?

Will you be training for a race?  Will you be running longer distances, jogging walking, or some combination of these options?  Different activities require a different shoe structure. For example, running and walking shoes are designed for forward movement. Walking shoes may not be as breathable as running shoes and may be heavier.  Cross training shoes are designed for forward and lateral movement but are not designed for higher weekly mileage or longer runs.

2) What surface will you be training on?

If the surface you are running on is harder, you might need additional shock absorption. If the surface is uneven, you will want a shoe that offers more stability. Here are some things to consider:

Sidewalks and paved roads: You may want additional cushioning to help with shock absorption, because the surface is very hard.

Dirt roads: If the surface is packed, you may need the comparatively least amount of cushion and support.

Grass and trails: You may need less cushioning because the surface is soft, but more support if the surface is uneven.

Sand: You may require the most support when training on sand.

3) Any previous or existing issues?

Be prepared to give a brief history of any issues you have had in the past or are currently experiencing. Issues can include structural problems like narrow heels, high arches, wide feet, bunions, and ankle instability. Additionally, you should be prepared to mention if you have had problems with knee pain, shin splints or hip issues.

Before heading to the store, you might also want to check with your running coach and podiatrist. These professionals can provide you with valuable feedback about the way you are moving and what to look for in the shoes you are purchasing.

Bring your worn shoes with you. The wear pattern can offer insight into the type of shoe you should purchase.

Now you have all the personal information you’ll need . . .

Where do you go to purchase running shoes?

Before heading out to the store, check that the store provides the following:

• 90 day or more return policy
• Analyzes your arch height: high, medium or low
• Analyzes the position of your feet when you stand: straight ahead, toed out, toed in, or uneven
• Analyzes where you put most of the weight on your foot: heels, balls of the feet, even or uneven weight distribution
• Measures the length and the width of your foot
• Determines your ankle position: neutral, pronation or supination
• Provides a video analysis of you running either without shoes or in a minimal shoe
• Recommends numerous shoes to try on
• Provides a video analysis of you running in the recommended shoes
• Encourages you to move in the shoes in the way that you are planning to use them

More on the return policy:

I have been purchasing running and cross training shoes from Road Runner Sports  http://www.roadrunnersports.com/ for years. The main reason I have been a loyal customer is the company’s shoe return policy. Road Runner Sports offers a 90-day return policy for all V.I.P members. I have returned shoes that were too tight around the front of my foot, cut into my ankle, were too high off the ground, made me feel like my feet were wrapped in bubble wrap, slipped in the ankle, had too much cushion, irritated my arch and didn’t wear well. The generous return policy allowed me to take shoes for a thorough test run and return shoes until I found just the right pair.  Being able to return the shoes is my top priority when purchasing.

If you are unable to find a store that offers all the items above, consider ordering online. Look for an online shoe assessment guide as well as knowledge salespeople who can guide you through the purchasing process.

Now that you have found the store and are testing the shoes, here are some other things to consider.

How do the shoes feel when you are standing? moving?

Shoes should be comfortable when you are standing and moving in them. You should have plenty of room to spread and wiggle your toes. Try this quick trick. Pull the insole out of the shoe, stand on the insole and spread your toes (with your hands if needed). If the shoe is the correct width, the ball of your foot and your toes should remain on the insole. The shoes should not slip in the heel. Many shoes have a heel lock. Consider using the heel lock to adjust the fit in the heel.

How do you look when running in the shoes?

Ideally your feet should be pointing straight ahead, and your ankle should be in a neutral position. Remember to try a variety of different shoes. Get videos in all the ones that seem to fit. Remember sometimes the shoe you think is best will not look good on the video.

Now that you have found the shoe that fits, start using them. Remember, if the shoes aren’t exactly what you wanted, you can always return them. Enjoy!