Shoe Sense & Cents & Scents

Part of my job as coach includes helping people with equipment and fit of that equipment. Outside of nutrition, I feel like the biggest area of misconception and misinformation happens with regard to people's running shoes. Simple and understandable misconceptions such as, "If the tread is worn it is time to get new shoes," or "I have high arches so I must need a stability shoe" can permeate the dialogue.

So let's set the record straight on some key points.

First of all, how do you determine what's the right fit for you? That's simple: Go to a store that specializes in running shoes. These staff members are usually competitive runners who know the sport and have been trained to do a gait analysis. They can place you into the right category and help you select the proper shoe.

But here are a few simple rules to follow. If you have high arches and run more on the outside of your foot, you need a nice neutral, cushioned shoe. Heading into anything that provides stability (which corrects pronation and that is the opposite of what you need) can cause all kinds of issues from IT band problems to plantar fasciitis. If your feet tend to the flatter side and you collapse in on the arch area, you need some kind of stability shoe. The more you collapse, the higher level of stability. This being said, I know runners who have minimal or no arches but do not collapse and they are in neutral, cushioned shoes. Again, amount of stability is in proportion to the amount you sink to the inside of the foot upon foot strike.

There are two levels of stability followed by something called, "motion control." Very few people need motion control shoes. A very severe case of arch collapse and a large frame would put you in line for an MC shoe. But that's it.

The biggest problem I encounter with people and their running shoes is over correction. For example, if you have orthodics, do not go to a high level of stability. You are then essentially doubling the correction of the issue, which then puts you out of balance and out of whack when your feet strike the ground. That causes many, potentially long-term issues. Make sure the fitter at your running shoe store knows you wear orthodics, so he or she can put you in the shoe that works with the orthodic -- not in addition to it.

Once you have figured out which category you belong in, try on different styles in that category. The major shoe makers, Adidas, Nike, Asics, Mizuno, Saucony, Brooks and New Balance all have shoes in each of the four categories (neutral/cushioned, light stability, stability and motion control). Each model feels different on the foot. If you have a larger forefoot and need more toebox space, choose the model that feels roomier on your foot and takes care of that for you. The fitter will also be able to tell you which brands specialize in what kinds of fit.

When you put on a running shoe, you should never have a "break in" period. They should feel good right out of the box and you shouldn't really feel like you have anything on your foot. Even if the shoe is a bit heavier due to a larger level of stability it should still be comfortable right away. If it isn't, keep trying styles in your category til you find a pair that is.

After purchase, remember that you should only run in your shoes. Don't run errands in them, or use them for gardening. They won't last and you'll wind up having to replace them much soon. Put them on right before a run and remove them right after.

Also, treadwear is not how to tell when to replace shoes. Once your tread is going and/or gone you are well past replacement time. And if the shoelaces seem to be extremely long and you are having to pull them tighter and tighter to get the shoes to fit, your shoes are broken down. Time for a new pair.

Conventional wisdom says replace them every 300 to 500 miles. All miles are not equal. If you treadmill run you will get closer to the 500 mile mark. If you run outdoors in all weather, your shoes are going to take more of a beating. Getting them wet in particular compromises the shoe. Should that happen, remove them immediately. Place them near a heat source and stuff them with newspaper. When the paper is wet, replace is immediately with dry newspaper. Continue to do so until the shoes have dried completely. Try not to throw them in the washing machine and drier. Again, it is hard on the shoe and its structures.

Couple more quick thoughts. Make sure when you go to get fit for your shoes, you wear the kinds of sock you will run in. If you don't, the fit will be off and you'll wind up back in the store again trying to get it right. Be prepared when you go in. Also bring in your most recent pair of shoes so the fitter can look at your wear patterns. Generally they will watch you walk and/or run as well, so they can see the biomechanics in action. If they don't do this, head out to find another place that knows enough to handle a fit from start to finish.

Shoes are the most important piece of equipment we use as runners. Having shoes that aren't right for your feet and stride can cause a whole host of issues that can become chronic problems, especially as you increase your mileage.

So take the time and spend the money to do it right. You'll be oh so glad you did.