What should I look for in shoes?

By Tara Quinn-Smith

In order to give yourself a chance to succeed in training a races, proper footwear and clothing is a must.

So, how do you choose a proper marathon training shoe? It’s important to know what to look for. Since everyone’s foot mechanics are different, I would highly recommend going to your local running specialty store, where they can take a look at your feet and assess your individual needs. If you have never gone through this type of assessment, prepare to learn a lot about yourself and the type of shoes you need to look for when making your final purchase.

Running shoes are characterized primarily by your arch support needs, in three main categories:

1) Cushioning — for those with naturally high-arched feet, whose feet naturally support a fluid running gait without the need for added arch support. These runners require extra cushioning since their arch doesn’t collapse as much on each foot strike.

2) Stability — the majority of runners tend to fall into this category, having a mid-level arch and needing a little extra support in the arch to keep the hips, knees and feet well supported throughout the running gait.

3) Motion Control — for those with a flat foot, who have little to no natural arch and require heavily built-in arch support to keep the hips, knees and feet, well supported throughout the running gait. Once you have been assessed and know which of these three categories you fall into, search out shoes in your specific category and be sure to try on several different pairs of shoes to find your perfect match.

You should also be sure about the sizing. Even though your dress or casual shoe is a certain size, this doesn’t always mean you are the same size in a running shoe. You need a gap of about the width of a thumbnail at the end of your running shoe to allow for natural foot expansion and to prevent bruised toenails that result from shoes that are too tight.

A note of caution when making a running shoe purchase: never base your decision primarily on the colour or look of a shoe. I know how nice it is to find a shoe that is the exact colour and style you have been looking for, but keep in mind how much time your feet will be working in these shoes for marathon training. Support and comfort should always be at the top of your priority list if you want to train and perform at your best.

In terms of apparel, I always suggest running-specific gear that has moisture-wicking properties in the material. These fabrics are designed to transfer sweat away from the body to keep you cool and dry throughout your run. Be sure to try on different styles of shirts, shorts and support wear to find a style that is comfortable and suits your individual needs. You will put in a lot of time with these clothes so make sure you are comfortable. Also, since it is the summer season, look for clothing that are in light or bright shades which will help keep you cooler in the hot summer sun.

A couple of other gear essentials for summer marathon training to consider are: moisture-wicking socks, a light hat or visor to shade the sun, a sports watch that has a stopwatch feature and a hydration belt (something to carry water and electrolyte fluids) for those long runs in the summer heat.

Once you’ve done your research and visited your local running retailer, you will be armed with the right shoes and gear to provide adequate comfort and support, to train and perform at your best throughout the Marathon Quest. It’s important to look and feel comfortable in your gear, giving you an extra boost when you head out the door.

Tara Quinn-Smith has a marathon PB of 2:33:58 and holds the Canadian women’s half-marathon record of 1:12:09.