How to pick the right running shoe
Congratulations on starting your running journey! You could have tried to start this journey in the past and for whatever reason, that journey had a few detours, BUT you’re here now. Thousands of runners lace up every day to reach their fitness goals, new PRs, or to unload from a stressful day at work. Running can be that simple! HOWEVER, you do need the proper pair of shoes. Improper footwear/shoes that don’t compliment your running style can lead to blisters, black toenails, or overall just discomfort. When you don’t have to worry about what your feet feel like on a run, imagine how much more fun you can have?!
Step 1: Find a local running store
You can find local specialty running stores by simply typing that into your google maps app on your phone. Some perks of shopping at one of these stores vs a big box store are: specialty run employees are specifically trained in running shoe specs, how to assess your running gait, and how those two things correlate in finding the best she for you. The help you get at specialty run stores is very individualized compared to Dick’s Sporting Goods, Amazon, or any large retailer.
Click the image to find YOUR local running store!
Step 2: Get your gait analyzed
Like I mentioned above, a gait analysis will help significantly in determining what running shoe is going to work best for you. At minimum, the run specialty associate will be able to determine if you strike more prominently fore footed or towards the back of your foot (I won’t use heel strike because I think there is a negative associate with this phrase), or somewhere in between. The associate might also mention that you’re a neutral runner or someone who could benefit from a stability shoe due to “over-pronation”. (insert photo for of neutral and over pronation) —> link to other blog that talks about neutral vs stability
Step 3: Try on suggested models
When I was a run specialty worker, I usually brought out two pairs that I thought would work based on the customer’s gait and one pair that maybe they thought they loved/the flashy one that intrigued them from the beginning. Another thing I love about local running stores vs DSG is that they will let you run on their treadmill to try the suggested shoe models. You don’t need to run more than a couple of minutes to know if a shoe feels good or not. The right shoe will feel good from the first stride and be ready for a run right out of the box. I don’t believe a shoe should have to be “broken-in”.
Step 4: Assess your budget
You’ve probably heard that running is a “cheap hobby” -for the most part it is, however the price of your first pair of running shoes might surprise you. For a mid cushion, current model, road shoe you are looking at $100-$140 and the higher cushion models costing a bit more at $150-$200. A PROPER PAIR OF RUNNING SHOES IS SO WORTH IT THOUGH! You will not regret it!
Step 5: Take care of your new babies!
You will get your money’s worth out and the full potential out of your running shoes if you ONLY wear them to run. I know, I know. You just bought a super comfy pair of shoes and I’m asking you NOT TO wear them to work, around town, or walking the dogs. The cushion on your shoes will be at their max when you aren’t already spending 8 hours a day in them. Plus if you’re just recreationally running (3x a week), one pair of shoes will last you an entire year! If you’re wearing them everyday, not just to run, they will only last 6 months at the most. I always love having a couple of pairs in the rotation to keep everything fresh and cushy for as long as possible—> link to shoes in my rotation
Tips-
Typically most run specialty associates don’t work on commission, so don’t feel bad if you got fitted, loved the shoe, but aren’t ready to spend the money. Just don’t forget about the amazing customer service around the holidays or when you need other run supplies :)
Another way to save some money is buying the previous version. Most running shoe brands don’t change their models too drastically from year to year. Ask the store you are at if they have the previous model on a sale rack or in the back. If not, you may be able to find an awesome deal on Amazon on previous models! Most shoes get upgraded every year, that’s why you’ll typically see a number after the name- “Ghost 13”. Once you’ve figured out what shoe works for you, don’t fix what isn’t broken!
Certain running store chains, like Road Runner Sports, offer a cash rewards program where you literally make money on all your purchases to use later! I love saving my rewards for other run related things, like socks or sports bras.
P.S. There is totally nothing wrong with Amazon, Dick’s Sporting Goods, or DSW if you know what you’re looking for. I personally just love supporting local, small businesses if I can swing it.