Running Shoe Selection
Running shoes have a huge influence how you run. Picking the right ones can take some trial and error. Finding what does and does not work before you nail down a shoe that feels perfect for you is challenging.
Above all else the shoes should be comfortable.
If a shoe rubs, feels overly loose or tight on the foot, it will likely get worse. Strive to find a shoe that is comfortable for you and try to run in the shoe before buying. Make sure there is a return policy so you can return it if it is not a good fit.
Stack Height
Shoes that have large stack heights tend to slightly increase the ground reaction forces. Shoes that are lighter and more flexible will increase foot sensations and tend to improve running economy. If the goal is performance, explore shoes with carbon plates with very light midsole foam and high stack heights. These shoes have been shown to help improve performance, but are not ideal for every runner. Ultimately there are advantages and disadvantages to just about any shoe. It is important you find a shoe that will allow you to run as comfortably as possible. The best bet is to get a running assessment to get advice on shoes that will work specifically for you.
Once you have found a shoe that works, do not be afraid to continue to try new shoes out. Shoe models change, and new models may not fit you the same. How long shoes will last is a bit of a matter of personal choice. Shoes break down over time and will not feel the same at mile one as they will after 500 miles. The amount of distance you get out of shoes depends on your running form, body weight, and the materials of the shoe.
Replace every 400-500 miles
Some signs that indicate it is time for new running shoes include:
- Wearing through the outsole on the bottom of the shoe
- Decreased midsole cushioning response
- Creasing, and wearing through the upper portion of the shoe in the toe area.
Running Assessment = Comfort and Performance
As you get more comfortable with shoe wear, you may be able to feel the shoe changing. If you feel like you’re losing support, it may be time to go shopping!