How I pick shoes: The very first pair of running shoes I ever
bought in the early 90s were Asics Gels.
They were a basic, mid-priced running shoe and I think back then they
were the GT series. When I started
running again 2 ½ years ago, I went back to what had worked before. I picked up another pair of the Asics in the
same family and I was off and running!
Up to this point, all was going well.
As I started running and increasing mileage, things went
pretty well for me. I did not have any
major issues and no additional injuries after I recovered from a slight case of
planter fasciitis right when I started running again. Keep in mind I was very heavy then and
attribute the injury to being out of shape and overweight.
Over a year ago, I read “Born to Run.” This is an excellent book about the history of
running and a considerable amount of time is spent on running shoes and the history
behind them. There is also a lot of
information about natural running in the book (runners who wear no shoes or
minimal shoes). This made me wonder if
this approach would work for me! I
recently read “Tread Lightly.” This is a
detailed book about running form and shoes and, while they had a lot of
information, they did not have any specific conclusions either.
The first change I made in my personal running was to focus
more on “mid-foot striking.” This is
where you transition from landing on the heel to more of the middle or front of
the foot. I have always been a heel striker
and who wouldn’t be if you had a big cushioned sole to land on, right? As I made this change, I quickly realized
that the shoes I wore actually made it hard for me to run the way I wanted to. So off I went to the running store and started
asking about lower-heeled shoes.
I was currently in a 13 mm drop shoe (heel height compared
to toe height) and wanted to get to a 4 to 6 mm drop. I ended up buying the Brooks Pure Flow
II. They felt good and accommodated my
wide toes. These shoes have worked well
for me and I run more and more forefoot these days. The other change that has recently occurred
is my foot has gotten wider - I now wear a ½ size larger running shoe. This is a result of running more mid-to-forefoot
and spending more time barefoot. I made
a conscious decision to go barefoot around the house and wear five-finger shoes
when I walk. Our feet were not designed
to be cooped up in shoes. Shoes actually
prevent our feet from being as wide as they might normally be. For the fashion conscious, this is a disaster
BUT we need to take care of our feet.
Walking barefoot also helps to build up the foot’s own natural ability
to support our bodies without relying on shoes to make our feet weaker.
Here is what you have to look for in shoes. First, the store clerks may not be your friend! They are typically trained by the shoe companies
to focus on the latest features, current lingo and using the approach that “more
expensive” is better. This simply is not
true in most cases. You can find very
reasonable priced shoes to accommodate your running needs. Heck, I look for last year’s models and save
30-50%! How much can technology change
in one year to magically fix all that ails us?
For you fashion-minded runners do not get caught up in the
look or color of the shoe. Focus on fit
and function - not razzle and dazzle!
Most shoes offer color choices, although you may have to order the color
you want.
I suggest you seek out a shoe store with real runners
working there; at least they have personal experience. Second, go to several specialty stores. Big
box retailers are fine if you know what you want, but they are horrible places
to get advice and recommendations. Ask
around, try various shoes on and go for a quick jog in the store! Many of the good running stores will let you
run in the shoes for a short period of time and still exchange them. Having salespeople tell you that you need to
fix your own natural running form can be a stretch! You certainly can change your running form
and make corrections, but you are who you are.
So what if you pronate, 80-90% of us do.
It does not mean we need to overcorrect it and cause our feet not to
naturally land and then push back off.
A running analysis in a shoe store may also be
counterproductive. How can one person
tell how well the shoes fit by watching you run for 5 to 10 seconds in the
store? The naked eye is not that
perceptive. Video analysis is much
better if you are not running in your normal environment. Would you want to buy shoes while running on
a treadmill while 90% of your runs are on pavement?
If you can get away with less shoe and still run comfortably,
then this may be your best approach.
Buying big bulky over cushioned shoes prevent our foot’s own natural
ability to support our bodies.
Shoe Mileage – you will hear a lot about how many miles you
can run in a pair of shoes. The typical
manufacturer says 300 to 500 miles. So
how do they know this? Your own style of
running will determine this. The type of
runner you are, your weight, and the surfaces you run on, etc. I
usually get twice the distance out of my running shoes.
You should also consider having multiple pairs of running shoes. I typically use two of the same pair and
rotate them. As the shoes age, I use them
more for shorter runs and the newer shoes for longer runs (after they have been
broken in).
I have other long distance runners tell me they like a
variety of shoes. Their thought is - why run in the exact same pair? Change it up so your feet are more
adapted. I see their point and have no
issues with it; however, for me personally I run in the same environment week
after week, typically paved trails and roads, so I want the consistency. Obviously if you run on a track, do trail
runs, or run on dirt, then this will lend itself to having to stock up on a
wider variety of shoe types.
I find that brand matters as it relates to the shoe fitting
your foot. For example, I love Nike
shoes, but I cannot run in them because they tend to be narrower. You may find that certain brands will fit
your feet better and you can then narrow down the choices among those brands.
You want to be sure and get the right size shoe. Most brands of shoes will require that you
buy a ½ to a full size larger. You want
at least the width of your thumb between your longest toe and the end of the
shoe. Trust me - this is important! Your feet will swell while running and the
extra room is needed as you run because of the contact flexing of the
foot. If you have issues with blisters
or bruised toenails, it may be time to size up or change shoes.
If you decide minimalist running is for you - be cautious in
your approach. You never want to make
drastic changes in shoes or running style, especially if you are in the middle
of your training season. Going from a
full-sized heel to a minimal shoe can be a shock to the body and your
legs. Slowly transition to a minimal
approach. If you run 20-30 miles a week,
you may only get 2-3 miles in a minimal shoe the first week. Yes, it is that drastic because you are
running on your foot in a different way and you need to give your feet and legs
time to adjust and grow stronger. In a full-cushioned
shoe your feet are more relaxed and do not have to work as hard. However, making this change can have a
positive impact on your runs after you make the adjustments.
I doubt I will ever be a full-blown minimalist shoe runner,
but I do want to continue to reduce the dependence on the shoe and strengthen my
feet to provide the support they were designed to give me and my body.
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