Choosing the Right Shoe, For You

If you’ve come this far, you are likely one of those people who has been burned by a “bad” pair of running shoes. But was the shoe actually bad? Or was it bad for you? More often than not it’s the latter. The only thing I’ve been doing longer than swimming, cycling, and running is selling running shoes.

Here’s my quick and dirty on where to start and what to consider

Rule Number 1: Don’t Buy Shoes Online.

As a local run shop employee, you probably think I’m just saying this because I want you to buy from your local store…. that is completely true, but I digress. Seriously, buying shoes online is like throwing a dart at a board with your eyes closed. Especially if it’s a shoe you’ve not tried before. Even the newest updated models host changes that cannot be felt through the computer keyboard or mouse. Do yourself a favor and make time to get to a local shop with experienced employees who can help guide you in the direction you’re looking to go.

I use the word “guide” above and I want you to let that sink in.

Ultimately the choice needs to be yours and everyone’s feet are unique.

And your left foot is likely different than your right! Go in ready to feel what’s best for you with some guidance and analysis from someone who has been trained to do so. Don’t just assume that what works for your training buddy or the pros on Instagram will be what’s best for you. Go in with an open mind and be ready to talk about the good, bad, and ugly when it comes to your feet.

Much of this process will depend on biomechanics, training volume/frequency, and race specific goals.

If you are new to the sport of running or triathlon and have never had a good pair of shoes before, that opens the door to quite a few brands and options. Likely this novice would be fine getting started with one pair of training shoes that would be worn for all workouts and maybe even their goal race. If you are a more seasoned athlete that is doing longer sessions, more frequently, with some higher intensity intervals then it might be a good idea to start the conversation about having more than one shoe in your rotation. Maybe there’s a long day shoe that can be depended on for those lengthy aerobic miles and a fast day shoe for those sessions with higher intensity intervals. And more often than not that fast shoe becomes your go-to for race day.

The other important topic I would like to touch on is footwear trends.

Back in the earlier 2000’s the barefoot running movement had people taking off their shoes completely and running barefoot in the local 5ks. Luckily that was fairly short lived and now the pendulum has swung to the max cushion side of things, where more is more! And we can’t forget to mention the latest and greatest: plated shoes. All of these types of footwear have their purpose and can be useful tools that you keep in your shoe shed. Touching back on having multiple pairs in your rotation, I truly believe having 2-3 completely different types of shoes that you strategically pick for each session can be greatly beneficial in your overall foot health and to a degree injury prevention. So, if you have the means I highly recommend playing the shoe field!

Most shoes see a yearly update so don’t assume the newest model will be as pleasing for you as it’s predecessor.

With that said, “if it ain’t broke, don’t fix it” rule certainly applies here. And sometimes those updates actually do feel new and improved to your feet and good just got even better. Don’t fret if your beloved trainer has been ruined by the latest changes company XYZ decided to make in order to potentially capture a larger audience. There’s likely something else out there that you’ve not tried, and it opens a door to introduce a new fit and feel to the foot.

When trying a completely new shoe I typically have a three strikes rule.

If the first run isn’t fantastic, I’ll give it two more chances to redeem itself. Keep in mind these opportunities should be well within your range of ability. Meaning if your long run is 10 miles at roughly 9:30/mile, don’t take the new shoe out for an 18 miler at sub 8:00 pace and expect to feel great. That wouldn’t be fair. I suggest taking it out for your very comfortable distance/paced run and really focus on what feels right as well as what feels off. Obviously if you run once and have a laundry list of intense problems, then maybe you’ve missed the mark and need to revisit the drawing board.

Hopefully this provides you with some valuable information and guidance in finding the right shoe(s) for you. I’ve worked in the run specialty industry for over 15 years and thoroughly enjoy helping people find that perfect fit. Keep in mind, there’s going to be some trial and error but it’s worth it to invest in the fitting process in order to keep you moving for miles and miles.