I am just getting into running, what kind of shoe do I need?

I am just getting into running, what kind of shoe do I need? How should it fit?

Every spring and fall, major running shoe manufacturers release a bevy of new models, as well as updates to older ones, ranging from racing flats to motion-control shoes.  With such a wide array of choices, it’s easy to feel overwhelmed, but with a few simple tips, you’ll have a much easier time wading through the vast selection.

Know thyself.  Before setting out shopping, it’s important to figure out what type of runner you are, so you’ll know what type of shoe you need. What distance are you training for? What’s your weekly mileage? Are you looking for a pair of trainers or something for race day? Are you a supinator, over-pronator or neutral-gait runner? Are you a heel, midfoot or forefoot striker? Do you have wide, flat feet or narrow feet with high arches? The answers to these and other questions will help narrow down your choices.

Go to a specialty running retailer.  Their expert advice is well worth the small premium they charge over a general sporting-goods store.  This is particularly important if you don’t know the answers to one or more questions from #1.  The staff at a specialty running retailer will be able to analyze your gait, help you figure out what your needs are as a runner, and point you towards a few choices that will fit your running style and your budget.  

Fit trumps all. You may be tempted to buy the shoe that looks cool, or has a colour scheme that you like, but the fit of the shoe should determine the winner.  The toe box should be roomy enough to wiggle all of your toes, and there should be a thumb’s width between the end of your toes and the shoe.  The upper should wrap around your foot securely without hot spots, and the heel cup should fit snugly without up-and-down slippage. Its best to go shoe shopping in the afternoon, since your feet will swell throughout the day, just as they would on your run.  Also bring the socks you run in and orthotics, if you use them, in order to get the most accurate fit.