If you run, you are a runner. And if you’re a runner, especially one who hit the pavement the most last year, there’s a good chance that you need to update your running shoes.
“The most important thing for us is that you are moving, this is great,” said Kate Reese, manager of the Brooklyn Running Company, a running store in New York City. “But if you’re starting to feel down, a change of shoes can help.”
The good news? Even if you haven’t changed shoes in years, you probably don’t need the latest carbon fiber technology or the coolest new shoe. You just need guidance to find your best fit.
Start with the sole of your current shoes.
To begin, see what you’ve been working on. Have you been running with an old pair of sneakers? A pair of shoes that you bought years ago or that you bought on a whim a few months ago? How many miles do you think you have run in the past few months? AND do you have any pain or pain
When a shoe starts to wear, support and cushioning become less effective. The sole of the shoes will also give you some guidance. If you notice that the tread is worn, or even “going bald” in some places, it is a sign that it is time to buy a new pair of sneakers. Wear patterns also provide clues as to how you carry your weight while running, and these markers can be useful when looking for the next pair of shoes.
Then, go to a local running store.
A specialized shoe store should be run by local runners who know the sport and have had their own pain and suffering.
Ideally, a team member should watch your feet and watch you walk or run to assess your stride. You want a conversation, in which you have the opportunity to run or walk (on a treadmill or outdoors) with a handful of shoes and discuss goals and concerns, such as specific points of pain or training plans.
You can try on a variety of shoes with different levels of arch support and cushioning. Make sure you have the width of a toenail between your toes and the toe of your shoe and pay attention to what is most comfortable.
Finding expert advice became easier during the pandemic, thanks to the emergence of virtual consultations with running shoes. Many running stores now have the option to bookmark a video and will send you a selection of sneakers. Expect all the same service that you would receive in person, including some walking tests and discussions about any specific physical concerns and running goals. Be sure to read the fine print before taking any shoes for a test drive, as some retailers make returns with minimal hassle, while others may have more restrictive return policies.
Regardless of where you try your new shoes on, you should have a Goldilocks moment when you find the right fit, something that only you – and not the experts – can identify.
“It must feel very intuitive, very natural, like an extension of your foot,” said Reese. “I encourage people to walk, run or even climb on the treadmill. It must appear to be moving with you, it must be aligned with where your foot wants to move. “
Expect to spend around $ 130 on a good pair of running shoes and focus on function and fit rather than fashion. That new, stylish shoe that you saw in a photo in a health magazine may not be the one that works for you. Reese encourages runners to think of their shoes as a tool purchased for a purpose, not as a fashion statement made in the park.
Know when it’s time to move on.
Shoes should be replaced, on average, every 350 miles, run experts say. But runners wear their sneakers very differently based on their routines; trail runners may wear shoes other than a former college linebacker. You can safely assume that if you keep running, you will need to invest in new pairs of sneakers quite regularly.
Write down what you like and what you don’t like – considering the cushioning, stability and weight of the shoe. Next, be sure to mentally observe how your shoes support you as the miles and minutes go by.