By: The Mizuno Shoe Guy
(If you’re not a beginner but know someone who is, forward the link to this helpful article to a newbie runner you might know. )
The beauty of running is it ‘s just so simple. Put one foot in front of the other and keep moving forward. Little technique is involved and just about anyone can start a running program, regardless of age, fitness or athletic background.
Unlike most other recreational sports, there’s only piece of gear that is absolutely essential: A good pair of running shoe.
Finding and buying that first pair of shoes should be so simple, but there are so many running shoe brands and such a wide variety of different models that buying the perfect shoe for you and your running needs isn’t always easy. Experienced runners have a pretty good idea what their needs are and which type of shoe has worked well in the past, but for a beginner or relatively new runner, the shoe buying process can be an intimidating, confusing experience.
It doesn’t help matters that all the colorful, new shoes models with their strange technologies and jargon can be as confusing as a foreign language. Actually, running shoes do have a language all its own. To sort through the clutter, we have simplified the process to its basics by taking a newbie through the step-by-step buying procedure.
The very first step though is key and that all-important first step for a new runner is to go to a running specialty store. This means you must go to a store which specializes in running shoes—and only running shoes. This doesn’t mean buying a flashy pair online, going to a major sporting goods chain or a discount shoe store which happens to sell running shoes. Only a running store will work where you can get expert advice and try on as many shoes as necessary to find that perfect fitting shoe.
(If you don’t know of a good store in your area, ask some local runners where they shop. If you don’t know any runners and/or don’t know a good store, go to “Find A Store” on this site which will direct you to a running store near you which sells Mizuno running shoes.)
The reason why a specialty running store is so important for new runners is these stores have the trained personnel to fit you in the proper shoe. Don’t worry if you don’t know the first thing about buying a good running shoe. All good running stores take great pride in working with beginning runners just like yourself.
Once you go to one of these stores, inform the floor person who will work with you that you are a newbie. Good stores love working with beginners and will go through a variety of brands and models to fit you in the best possible shoe by asking you a series of questions that will help to identify the type of runner you are and what your shoe needs are.
After checking and measuring your feet, the sales associate will have you try on a variety of styles and different models to determine which shoes fit and feel the best on your feet.
Here are some tips to ease the process of finding the right shoe for you once at the running store:
Buy running shoes. That may seem obvious, but many beginners assume that “sneaks” or “tennies” are OK and later complain about foot pain and/or other injuries. When running, you need to wear a shoe specifically designed for running and not a general athletic shoe. This is where going to a specialty running store helps because that type of store will only fit you with a quality pair of running shoe from a reputable manufacturer.
Commit to spending least a half hour at the running store. Since it’s so important to find the right shoe, you shouldn’t rush through the shoe-buying process or settle for a shoe which doesn’t fit well or feel comfortable. Take your time. Check out the shoe wall. Browse through the clothing racks. Look at the race entry forms and see if there are any training classes you might be interested in joining. Get comfortable in the store and then seek out a salesperson. If you are a beginner who knows next-to-nothing about what your running shoe needs are, tell the sales associate. Don’t feel embarrassed. A good running shoe sales associate is only too glad to spend as much time as necessary with you to find the right shoe for your needs.
If possible, do your shoe shopping later in the day. Your feet tend to swell during the day from walking which mimics the swelling which will happen when you run. That swelling will effect how the shoes fit.
Bring your running (or athletic socks) with you to the store. The sales associate will have you try on several pairs of running shoes and if you’re wearing dress socks (usually much thinner than running socks), it will change how the running shoes should fit. If you don’t have running socks, buy a pair at the store (or borrow a pair at the store) before you try shoes on.
Have both feet measured for width and length. Even if you think you know your foot size, have both feet measured. (That’s what those ugly black things—Brannock Devices—are for.) The reason you need to get both feet measured is your feet are not necessarily the same size. It is quite common that one foot is larger than the other and you must fit your shoes to the larger foot. As we age, feet tend to spread and lengthen. Women, who have recently given birth, are likely to find their foot size has increased as much as a full size. Regardless of what your dress shoe size is, you’ll probably have to go up a half to full size in running shoes to give your feet adequate room.
If you have old running shoes, bring those shoes with you. A good salesperson can tell a lot from your worn-out, old shoes. Seeing those old shoes and the wear patterns, will help the salesperson determine which new pair of shoes is best suited for you. Even if you want to buy the same model, that very same shoe has probably been updated. If it has, having your old shoe will guarantee you get the latest version of your favorite shoe. Also, if you wear orthotics, bring them to the store and place them in any new pair of shoes you try on
Be honest. The sales associate will ask you detailed questions about your running history (miles per week, speed, level of runner, goals, etc.) to help determine which is the best shoe for you. Be frank and open, especially if you are just starting to run. Running shoe techno-lingo can
be confusing (and just a tad intimidating), but a knowledgeable running shoe expert won’t try to snow you or up-sell you. If you don’t understand a term or are confused about the value of a particular shoe technology, don’t be afraid to ask for a detailed explanation of the benefits.
Don’t buy a shoe based on trends. A couple of years ago, the big trend was toward minimal shoes (extremely light shoes). Then, the trend swung toward maximal shoes (heavy, maximally cushioned shoes). As a beginner, you shouldn’t care what the trend is or which shoes your friends wear. Your goal is to find the best shoe for you.
Buy quality. Buying high quality, technical running shoes from a reputable manufacturer isn’t cheap. Expect to pay somewhere between $120 and $150 and possibly a bit more. You can pay a lot less, but the less expensive shoes are less durable, supportive and protective. Another words, you get what you pay for. You want all the comfort, cushioning and safety features that will help you enjoy your running. If you are a beginner, don’t assume that cheaper shoes are the way to go. Beginning runners need just as good a shoe as someone who has been running for years. Maybe even better.
Fit, fit, fit. Everyone has heard that the most important aspect to buying real estate is location, location, location. With running shoes, fit is everything. Even if you buy the very best, most expensive pair of running shoes, the shoes will be virtually worthless if they don’t fit your feet well.
Try on a variety of styles and models. Different brands and models fit differently. So try on as many shoes as necessary to find the one which fits your feet perfectly. Look for shoes that fit snugly (without being tight). Allow for some room between the longest toe and the end of the shoe. Generally, there should be one-third of an inch of room. (The store associate will check this very carefully.) Your feet and toes shouldn’t feel cramped and you shouldn’t notice any tightness or rubbing. The fit of the heel is especially critical. Your heels shouldn’t slip or come out of the shoe when you run or walk. If a shoe isn’t wide enough in the toe area, ask whether that model comes in a wider width. (Many do.)
Pick two final pairs. Try to narrow your selection to two different, but comparable models. Do a side-by-side comparison. Wear one on each foot to notice the differences in fit, cushioning, stability, comfort and weight. Ask the salesperson’s opinion. Ask what technical differences there are between the two shoes. Don’t necessarily go with the more expensive model or best known brand. Go with the pair that fits and feels the best.
Lace up your final selections. Take a walk around the store. Jog around. Jump up and down. Many stores offer a treadmill for testing the shoes while running. Go for it. If any one particular area of the shoe doesn’t seem to fit right, don’t buy it. A shoe which doesn’t fit right in the store won’t fit right down the road.
Return policy. Ask about the store’s return policy. Sometimes shoes that feel great in the store feel differently when you get them home. Most good running stores have a return policy that allows you to exchange shoes that are still clean and haven’t been worn extensively. It’s in the store’s best interest to fit you in the right shoe. But make sure you check with the salesperson and retain the sales receipt for your records.