Finding the Right Shoe for You

Overpronate, supinate, neutral, flat feet, high arches, wide feet, trail, EVO Foam, lightweight, zero drop, barefoot, heel drop...you've probably seen most of these when trying to find a pair of running shoes. Finding a new pair of running shoes can be like trying to find a pair of dress pants that fit perfectly (if you are a woman this is an extremely frustrating process!) There are so many factors to consider as well as the variety of brands, colors and prices that are out there. This is my take on finding the perfect running shoe for YOU.

First of all, if you have some medical condition with your feet/knees/hips/back you should consult your doctor about what kind of shoe to wear. For the rest of you, let's start with some terms you might see while out shopping

Heel Drop

The Hoka Arahi 3 has a heel drop of 5 mm

This is the difference in the height of your heel to the height of your toe. On a shoe like Asics or Brooks this is typically in the 12 mm range. On a shoe like Newtons or Altras you will find a heel drop of close to 0 mm. On a shoe like Hokas or Under Armour you might find something in between at 4-8 mm.

So what is the importance of heel drop? The heel drop primarily influences how you land on your foot when striking the ground. A lower drop heel will promote a mid foot landing (as to mimic the natural gait of the human foot) and a higher drop heel will promote more of a heel strike landing. You will typically see lots of cushion around the heel of a higher drop shoe in order to protect your foot and provide a shock absorption to your landing.

The Asics Nimbus 17 has a heel drop of 10 mm. You can see heavy cushion around the heel of the shoe.

The Under Armour HOVR has a heel drop of 8 mm with much less cushion at the heel.

Which is better? There is a big debate out there. Some people go as far as running barefoot to show that humans weren't meant to run in shoes. For the average runner it really just depends. If you've been working out and walking/running in a shoe with a high heel drop and you don't have pain or injury then stick with it. Shoe companies spend LOTS of money perfecting each part of their shoe. At some point there is evidence that a high heel drop works so don't change it if that's what you are already doing. If you are already running in a shoe with a low heel drop and it is working for you, then don't change it. If you try to decrease the heel drop of your shoe too quickly then you will more than likely be running into some tight calves. Make the switch slowly by alternating your shoes. Progressively do more runs in your lower drop shoes until you can run comfortably in them. If you have no idea what kind of shoe you need, then see my "newbie" guide below.

Upper
This refers to the upper fabric material of the shoe. The upper material will vary by each shoe. Some are made out of breathable and movable mesh. This is a nice feature for a road runner. The material moves with your foot instead of your foot moving against the material and causing blisters. Mesh is also a great way to reduce the weight of the shoe. This can be useful if you want a separate pair of shoes for speed workouts or racing. A negative of mesh is that it can be easily torn if you run through brush, heavy trails or anything that can catch the fabric of the shoe.

Another material you might find would be some type of water resistance or Gortex. This is a nice feature for trail shoes. It is durable and keeps water out. The only drawback is that it is not as breathable as a regular shoe. The water resistance aspect of the shoe also tends to keep moisture in.

All other shoes use various types of material. You need to place your foot in a sock you will wear running and then in the shoe. When your foot is in the shoe you can feel around for any type of rubbing or material poking you in the side of the foot. If you can feel something walking around in the shoe then it will be magnified when you are running in it.

Stability or Neutral
A Stability shoe is made for someone who tends to overpronate with their running gait (rolls in with their foot upon foot strike). It is built with various features to prevent the foot from rolling inward therefore reducing the risk of injury to the runner. A neutral shoe is meant for someone who has a natural mid strike to their foot or who supinates (rolls out with their foot upon foot strike). You can read all about overpronation and supination at this website and many others if you would like more information. You can get your running gait analyzed at various specialty running store and they will be happy to recommend a shoe type based on your foot strike and pronation.

I am a firm believer that if you are identified as an over or under pronator than you should perform strength exercises to fix the reason that you are rolling in or rolling out. Typically our stride is affected by weak hips, weak ankles and weak toes. A shoe can only do so much for you if you are weak in these areas, the rest is up to you to strengthen. Please don't rely on a shoe to fix your problem or cure your injury....no such shoe exists!

Newbie Guide to Selecting a Running Shoe
If this is one of your first pairs or first pair in a long time, then they sky is the limit for you! You get the exciting new task of selecting a new running shoe. Because you won't have much experience running you should decide on a shoe based on what feels comfortable until you get to a point where you start to build strength and start to see your compensation patterns.

If you are like me and hate being bothered while trying to shop, then go to a store with a large running shoe section (I like Rogan's or Dunham's) and select various brands of shoes - Brooks, Asics, Nike, Mizuno, Hoka, Under Armour, New Balance, Newton, Altra, etc. First, find your size. You should have about the width of your thumb distance between your toes and the font of the shoe. In other words, your toes should not be butting up against the front of the shoe - you will lose your toenails! You also don't want too much room where your feet are sliding all around the shoe. Next, put BOTH shoes on and be sure to bring your own socks that you will be running in. Tie them up and jog around the aisle. I was allowed to go run around the block at a local running store so don't be afraid to ask. Keep going through different brands until you feel something that feels good. Your knees don't start to act up, you don't feel anything poking you in the arch of your foot, you shouldn't feel any material rubbing on the sides of your feet and it shouldn't feel to hard or too soft. Start with the stability shoes and if those aren't feeling the best then move to the neutrals. Spend the $120...just do it (no pun intended here). Spend the money on the shoes because if you buy something based on the price tag it often doesn't work and you lose out on money in the end because you won't end up using it.

If you like people helping you then go to a specialty running store where they can analyze your running gait. If they recommend one shoe then be sure to ask them to bring out similar shoes in other brands. Don't be afraid to tell them that the shoe isn't comfortable or doesn't feel right. They are there to help. Also, don't be that person that jumps on their phone looking for the shoes at a better price online. Support your local business and buy the shoes if you like them. I would also note that it is important to go to a running specialty store and not a store that specializes in shoes. Someone who is a runner or who works with runners will be more familiar with what you are looking for in a running shoe.

If you are concerned, after you buy the shoe only take it in clean areas for your first run or two. Stay on the road or treadmill. If you start to feel something in the shoe you don't like, then clean them up nicely and return the shoe back to the store. Anyone selling running shoes should be open to this idea as long as you return the shoes in excellent condition. I'll throw in a pitch for Hoka shoes at this time. If you buy a pair of Hokas directly from their website here and you don't like them; you can wear the shoe and run in it for 30 days and return or exchange the shoe if it doesn't work for you - free returns and no questions asked.

How Long Will My Shoe Last?
As always, that depends. Each brand will wear down slightly different. Wear will increase if you run in the shoe every day. Wear will also increase if you take your shoes on rough trails with rocky terrain, branches and mud. Getting a hole in your shoes doesn't necessarily affect the integrity of the shoe. And even if your shoes are clean as a whistle, the foam may be wearing down. A shoe will typically last around 350 - 500 miles. I usually get mine to about 415 - 430 miles. My Hokas and Asics always get to this point. I currently am switching between a pair of Hoka Arahi 3 and Under Armour HOVR. By switching between  two pairs I hope to extend the life of each shoe slightly by allowing the foam to go back to it's form by giving it a rest in between runs and switching to a different pair. I do this because I run 35 - 60 miles a week (depending on training season or off season). I go through shoes pretty quickly so I try to make them last as long as possible and getting their full value. If you don't run 6 days a week then this isn't so much of a problem. The only way to see the mileage on your shoe is by actually tracking how many miles you have in the shoe. WRITE DOWN YOUR MILEAGE so you can keep track! I jot mine down in a daily planner. Some people prefer tracking on their phone or through a GPS watch such as a Garmin. However you do it, write down your mileage so you know where your shoes are in their life! I know it's time when I start to feel little aches and pains in my knees and feet. Nothing major, just a little discomfort. Once that pops up I double check my planner and count the mileage. Sure enough when that happened today I realized I have 372 miles on my Arahis and that it's getting to be time to retire them to shoes I can run around in at a muddy cross country meet. If you want your shoes to do their job and your wondering where all of these aches and pains are coming from, then maybe it's time to shell out the money for new shoes (which is still cheaper than a trip to the doctor or an MRI).

To summarize above, a pair of shoes will be unique to each person. Some people prefer the plush cushion and stability whereas some people like a light and responsive ride. Don't fall for advertising - a shoe won't correct your injury and a shoe will not make you faster. Don't choose a shoe based on the price or color because in the long run you will spend more money trying to fix that mistake then just buying a proper pair of shoes in the first place. If you find a shoe that you absolutely love then you might want to invest in buying multiple pairs. Shoe companies tend to make modifications to types of shoes and the next model isn't always as good as the one you bought or doesn't quite fit your foot right anymore. It sounds crazy now but once your shoes run out of life and you need to buy another pair then it won't sound so crazy anymore!

Need help navigating through shoes, plans and other running advice? Consider a coach to help you.
www.runwithcoachfischer.com
coach.n.fischer@gmail.com