Tips

Regular and committed runners and walkers will tell you that there are a few essentials in order to improve your chances for long term commitment and injury prevention. Some initial tips include start slow, don't run/walk too far and add no more than 10% to your total mileage per week, go with a friend, listen to music or a book on tape, have proper (loose, breathable) clothing and pay particular attention to your feet. A running shoe is very different from a general athletic shoe. In general, a running shoe is designed for forward motion as opposed to a general athletic shoe [tennis shoe] which is designed for lateral (side to side) motion. Therefore, a well fit running shoe is also appropriate for walkers. Below is a list of things to consider when buying a pair of running shoes.

Tips for buying running shoes

1. You’ll begin where most people begin when purchasing new running shoes—in a sporting goods or running/jogging specialty store. Peruse the selection, and take note of the types and brands of running shoes you want to try on. More expensive running shoes are not necessarily better, they have particular attributes you may not need, i.e. stability is important if you are a severe pronator or supinator or run on unstable surfaces, very light shoes are important if you are focused on speed, support becomes more important depending on your weight (this relates to the amount of force you exert when you land on your foot). On the other hand shoes that retail for under $50 can be suspect and while they may look like a running shoe generally have excessive weight or are of poor quality. Equally running shoes that retail over $90 have attributes that may not be necessarily improve your running except for how you look.
2. If you have an old pair of running shoes you’re replacing, bring them with you. Often times a salesperson will be able to tell you which running shoes you should buy based on the wear and tear of your old shoes (think pronation and supination). The salesperson should ask you to walk barefoot for them so they can see the pattern of your heel to toe strike.
3. Ask a salesperson to bring you the running shoes you want to try on in your size, or if you’re unsure of your size, multiple sizes. Shoes of the same size may fit very differently depending on the manufacturer. Also note that most people have one foot that is slightly longer than the other so also be sure try on both shoes. Talk to the salesperson at this point about any good running shoe sales that are currently happening, or coming up in the near future. Err on the side of the shoe being roomy versus tight fitting, your foot expands as you run/walk and tight running shoes can create havoc on your feet.
4. Begin trying the running shoes on. Be sure you have the socks on you know you’ll be wearing when running/walking. Wearing excessively padded socks is not necessarily a benefit, many runners prefer thin socks. If you are prone to blistering apply vaseline to your toes before running.
5. With each pair of shoes you try on, press your thumb into the space between your big toe and the tip of the shoe. If your thumb fits comfortably in that space, then the shoes are a good fit.
6. Take a stroll around the store in the shoes. Wiggle your toes a bit to make sure you have enough room up front. If your toes press uncomfortably against the tip of the shoe, then the shoes don’t fit.
7. Also be sure your heels fit comfortably in the running shoes. If they slip up and down and out of the shoe a bit, then you’ve got on a pair that’s too big.
8. Finally be sure to change your running shoes about every 500 miles, they do wear out and it important to protect your knees and joints for the long term. In fact, while a treadmill can be difficult mentally for the untrained mind, the cushion it provides helps significantly reduce impact and wear and tear on the body.

Caution

Running shoes are no different from regular shoes—you will need to break them in a bit. On your first run with your new running shoes, go a short distance—this will help you avoid the painful, annoying blisters that can pop up with new shoes.

Where to buy running shoes

You’ll find plenty of great places online to shop for running shoes and apparel. Below are just a few. However, you should always get fit properly in person at the beginning. I recommend Jock and Jill at Greenlake, and The Footzone on the Eastside.

Amazon.com has amazing deals for runners in its Sports & Outdoors department. Find shoes for men, women and children, plus clothing, water bottles and reflective gear.

Road Runner Sports is “the world’s largest running store.” Find running shoes, apparel and accessories for both men and women, plus a device that allows you to shop by brand.

RunningShoes.com has men’s and women’s shoe stores carrying such popular brands as Asics, Saucony, Reebok and New Balance. Place orders online or through the 1-800 number.