Yes – that’s right, it’s that time of the year when all of our favourite magazines and publications are coming out with their shoe reviews. We will see things such as, “Top Shoe of the Year” or the “Most Innovative” or the “Most Cushioned”, etc. For a shoe lover, this is geeked out heaven, however, for those of you who are new to the sport of running or unsure what it all means, this can be a bit overwhelming.
As I was reading through the latest shoe review in one magazine, I thought this might be a good topic on which to educate people.
I present to you, my Top Ten Things to Remember When Purchasing Running Shoes (in no particular order):
1 – GIVE YOURSELF TIME
Make sure you don’t show up 10 minutes before the store is closing. (or when you have to get your kids to a birthday party or soccer practice in 20 minutes). Purchasing shoes should be like meeting a friend for coffee… an enjoyable experience, not rushed and with no distractions. Give yourself 30-60 minutes (especially if this is a new endeavor for you). You and your feet will appreciate the time taken up front at the 5, 10, 20k mark of your long run.
2 – SOCK IT TO ME
When you head out to get your new shoes, take along your favourite running socks or be prepared to buy yourself a new pair. There is nothing like a new pair of socks when you buy new shoes to complete the whole experience. You need to know exactly how the shoes are going feel with your socks. Very important: ensure you are wearing a polyester blend sock (NOT cotton – as they don’t allow your feet to breathe and pull away the moisture). REMEMBER – “COTTON IS ROTTEN”
3 – “BUT MOM, ALL THE COOL KIDS ARE WEARING THEM”
Just because they’ve won the award for the best shoe for 10 years in a row, doesn’t mean that they are the best shoes for you. Perhaps you need a stability shoe or a cushioned shoe instead. That minimalist shoe may look great and feel great, but it may not be ideal for your running goals. Get the shoes that feel best and are designed for your foot type and training needs.
4 – INSERT HERE
Take your prescription orthotics when going to get your new shoes. You won’t know whether you will LOVE your new shoes if you haven’t had them fitted with the orthotics. The shoe may feel great without but could feel miserably small with the orthotic inserted.
5 – WHAT ARE YOUR GOALS?
Are you running for health, fitness or sport-specific reasons? Are you running a 5k, a marathon or ultra-distance race? Are you running on the road, trail or mixed terrain? Whatever your goal or terrain, make sure you are getting the right shoe for your purpose and goals.
6 – SIZE DOES MATTER!
Sorry to say but size does matter when purchasing new shoes for running!! Leave yourself a little bit of space at the end of the toes for some wiggle room (for swelling of your feet as you are run farther). You also want a ensure a snug fit at heel and instep. Whenever possible, try to go shopping at the end of the day, after your feet have had a chance to swell.
7 – TRUST YOUR SALES PERSON
Finding someone you can trust with your running shoe fitting/purchase experience is essential. Make sure that they are runners – or at least understand the science behind your needs. These people have historically been found at your local running shop but with the increased focus on customer service and consumer awareness over the years, the “big box” stores are making great strides at finding good people and training them on the importance of fitting customers with the right shoe for running (and the difference between models and what it means to you, the consumer).
8 – NOTHING LASTS FOREVER
Your shoes are generally good for anywhere from 500-800km (300-500 miles). However, you have to take into consideration the type of shoe and it’s intended purpose (ie. a racing flat will be good for far fewer miles than a nice cushioned training shoe designed for longer distances). I like to write the purchase date in the tongue of my shoe. It can also be useful to keep a log of how many kilometres/miles you have used them for.
9 – DON’T JUDGE A SHOE BY ITS COVER
We always joke that if we can’t run fast, then at least let’s look the part. This is very true but don’t pass by the ideal shoe for you for the one that just looks pretty. Find the right shoe for you first, and THEN see if it’s available for you in a colour to match your outfits. Colour/styling isn’t going to matter when you are a few weeks into your marathon training and you are dealing with injuries because it wasn’t the right shoe for you.
10 – COMMUNICATION IS KEY
When you are purchasing your new shoes, a reputable person with your shoes, they should be able to assess your feet (supinator, pronator), ask you about any previous injuries that could be running or shoe-related, discuss what has worked for you in the past, your future goals etc. That being said, you should be volunteering all sorts of information as well and answering their questions honestly. Think of this as building a trusting relationship with your new shoe-loving friend (see TRUST YOUR SALESPERSON).
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