I hope that I am not the only one that love-hates buying new running shoes. There are several factors to consider and more often than not, I don’t always get it right on the first go. Luckily, my new shoes always compensate for the difficulty I faced in finding them.
I recently had to buy new running shoes and initially bought the same size as my previous pair. I will not mention the size, but it is fair to say I have big feet and big dreams. On my first run in my new shoes, I felt a lot of movement (backwards and forwards) and experienced some discomfort in my knees afterwards. Back to the store (sigh). Thank goodness for the Brooks 90-day Run Happy Guarantee (check out the policy: Run Happy | Brooks Running), as I was able to exchange the shoes for a smaller size which now fits me perfectly.
Mary Arnold of JackRabbit Sports told The Huffington Post: “Every time you put your foot down while you’re running, imagine that weight times three, because that’s the amount of force you’re generating when you’re running no matter how fast or slow you’re going.”
No wonder it is so important to buy the right running shoe!
To make sure you buy the best fit, here are some lessons learnt / factors to consider when buying your new shoes:
1. Size
The size of your old running shoes serves as the starting point for sizing your new shoes. Buying a different brand or a different type of shoe can impact the size. It is therefore important that you feel comfortable in the shoe that you are fitting. I generally apply the following rule of thumb (literally): the distance between the front of the shoes and your big toe should be equal to one thumb. More than a thumb is too much and might result in you having too much movement on your run. This can influence your running technique and can lead to injury.
Another way to know that your shoe is too big – you overcompensate on the laces. When you need to make the laces too tight it is an indicator that your shoe is too big. The inverse is also true and therefore it is equally important to avoid buying a shoe that is a “perfect fit”. Your feet swell (especially on longer runs) and you need to accommodate that in your shoe.
2. Fitness Level and Goals
The total weekly mileage as well as your fitness goals determine the type of shoe you will need. Each shoe is made with different cushioning, stability and durability. You need to buy a shoe that supports your goal.
I run 5-6 times a week and my training schedule includes interval training, tempo runs AND long runs. I used to run with one pair of shoes (for all trainings), but have recently decided to buy tempo shoes. The shoes are very different to my endurance shoes when I compare the cushioning and support. Although both are super comfortable, I can fully understand the need for more than one pair of shoe. As a result of choosing a shoe that compliments my goals, my goals and results are more closely aligned.
3. Injuries
If you are injured or recovering from an injury, it is good to mention this when buying shoes. The seller needs to consider this to make the optimal suggestion for a running shoe.
4. Your Gait While Running
Your gait is the alignment of your hips, knees and ankles when you run. Understanding whether you are a neutral runner, overpronator or underpronator is essential in deciding which running shoe to buy. The type of gait determines the level of support needed in the shoe.
5. Test Run
Ask to run in the shoes before you buy them. Running feels very different to walking or standing in the shoes. To make the best decision, take the shoes for a little run. Be sure to jog at a comfortable pace, change direction and up the tempo in your test run.
6. Working Your Shoes Into Your Running Schedule
I believe that your running shoes should be comfortable from the start, but I also believe that you gradually need to rotate your new shoes into your current running schedule. I do one run old and one run new until I have done 10 runs in my new shoes. I use the new shoes for the shorter runs. After 10 runs I start to build the mileage on the new shoes.
7. Don’t Settle
My last consideration is that settling is not an option! Running with your new shoes should bring only joy to your world. If you experience pain, excessive movement, sore feet or any discomfort not previously experienced while running, it is a sign that the shoes are not the best fit and you should return them to the store. Hating your shoes will demotivate you and can lead to injury. Your shoes should inspire you to run!
Running shoes have a lifetime of 800-1200km. Be sure to replace your shoes before it reaches the end of their mileage to allow yourself time to find new shoes and avoid injury. Remember to apply the lessons learnt from this post on your next shopping spree. Happy shopping! And Happy Running!