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Whether you’re training for your 10th marathon or working your way up to a mile, one of the first things to consider is the shoes on your feet!
Having a good pair of running shoes can make or break your experience, both by increasing enjoyment and limiting injury risk. However, every shoe and every runner is different. Some may prefer something tall and bouncy, while others need stability.Â
Since March, I’ve been working at Marathon Sports, selling shoes and learning best practices for fittings. In my (biased but professional) opinion, the best thing you can do is go to your local running store and go through the complimentary fitting process yourself. Your needs will be assessed, and then you’ll have the opportunity to try on and compare several different pairs of shoes before making a decision.Â
That being said, if you’re hoping to do some of your own research, here are some things to take into consideration before investing in a new pair of running shoes:
- GAIT
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Take a look at your arches and ankles. Do they cave in towards each other as you walk? This is called overpronation and is often a sign that stability-focused shoes are the way to go.
Most brands carry stability shoes. They tend to be stiffer and push your feet into a neutral gait. Overpronation is normal, but leaving it uncorrected can lead to pain and injuries down the road.
- PURPOSE
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Are you looking for a daily training shoe or a workout/race day shoe? New runners should focus on a daily trainer first. If you are more advanced and looking to maximize speed, an additional workout shoe (which tends to be lighter and/or bouncier) may be a good idea.
How much are you running per week? For higher mileage runners, a high cushion shoe is a good option to reduce the overall impact on your body.
- HISTORY
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Are you coming off an injury, or do you have a history of pain in a specific area? What shoes have you liked in the past? What did you not like?
Each brand has different types of cushioning, support, and structure. Some may fit your foot and preferences better than others. Brooks, for example, uses a firm cushion while New Balance tends to be much softer.Â
- SIZE
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Typically, it is a good idea to size up a bit in your running shoe. As you run or walk for long periods of time, your feet will swell and take up more space! If you haven’t been fit for shoes before, you may be surprised by how much space your feet take up.
Width is also important to pay attention to. Some people need a “wide” version of the shoe. Others may be okay in a regular width, but prefer brands with a wider toebox.Â
- COMFORT
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Above all, the shoe needs to work for you. It should be something you could picture yourself running in, and that makes you excited to get out there!Â
Shoes are an investment, so you should be sure to talk to your salesperson about budget, sales, and discounts as well.
Test your shoes thoroughly, voice your opinions, and enjoy your run!
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