NEW YORK — If you run, you’re a runner. And if you’re a
runner, especially one who has hit the pavement more in the past year, there’s
a good chance you need to upgrade your running shoes.
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“The most important thing for us is that you’re moving,
that’s great,” said Kate Reese, a manager at Brooklyn Running Co., a running
shop in New York City. “But if you’re starting to feel beat up, a footwear
change can help.”
The good news? Even if you haven’t changed your sneakers in
years, you most likely do not need the latest carbon-fiber technology or the
coolest new shoe. You just need guidance to find your best fit.
Start with the bottom of your current shoes.
To begin, look at what you’ve been working with. Have you
been running with an old pair of trainers? A pair of shoes you bought years
ago, or ones you purchased on a whim a few months back? How many miles do you
think you’ve run in the past few months? And do you have any aches or pains?
When a shoe begins to wear down, the support and cushioning
becomes less effective. The bottom of your shoes will give you some guidance as
well. If you notice the tread is worn out, or even “balding” in some places,
it’s a sign that you are due for a new pair of sneakers. The patterns of wear
and tear will also provide clues as to how you load your weight as you run, and
these markers could be helpful when you look for your next pair of shoes.
Next, head to a local running store.
A specialty shoe store should be staffed by local runners
who know the sport and have had their own aches and pains.
Ideally, a staff member will take a look at your feet and
watch you walk or run to evaluate your stride. You want a conversation where
you have the opportunity to run or walk (on a treadmill or outside) in a
handful of shoes and discuss goals and concerns, such as specific pain points
or training plans.
You may try on a variety of shoes with different levels of
arch support and cushioning. Make sure you have about a thumbnail-width of
space between your toes and the end of the shoe, and pay attention to what
feels most comfortable.
Finding expert advice has become easier during the pandemic,
thanks to the emergence of virtual running-shoe appointments. Many running
stores now have the option of making a video appointment and will ship a
selection of shoes to you. Expect all of the same service you would get in
person, including some walking tests and discussions around any specific
physical concerns and running goals. Make sure to read the fine print before
taking any shoes out for a test drive, as some retailers take returns with
minimal hassle while others may have more restrictive return policies.
Regardless of where you try your new shoes, you should have
a Goldilocks moment when you find the right fit, something only you — and not
the experts — can identify.
“It should feel very intuitive, very natural, like an
extension of your foot,” Reese said. “I encourage people to walk around or jog
around or even get on a treadmill. It should feel as if it’s moving with you.
It should 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 over fashion. That new sleek shoe you saw a photo
of in a health magazine may not be the one that works for you. Reese urges
runners to think of their shoes as a tool being purchased for a purpose, not as
a fashion statement being made in the park.
Know when it’s time to move on.
Shoes should be replaced, but runners wear through their
shoes based on their routines; trail runners may wear through shoes differently
than a former college linebacker. You can safely assume that if you continue
running, you will need to invest in new pairs of shoes pretty regularly.
Take note of what you like and don’t like — considering
cushioning, stability and the weight of the shoe. Then make sure to mentally
note how supportive your shoes feel as the miles and minutes tick on.
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