There are trainers, and then there are trainers. No, they are not all the same! There are trainers that look good at the pub, sitting comfortably below a nice pair of jeans. And then there are trainers that will give you miles of enjoyable, comfortable and injury free running.
First Rule Of Thumb.
If you are new to the world of running shoes, do not buy your trainers (a) at a department store (b) at ASDA (c) at a general "sportswear" shop (d) on the internet (e) by mail order. Once you get to know what shoe, or shoes, suit you best, then and only then should you venture into the world of the internet/mail order bargain, and once in a blue moon a "sports shop" might stock the model you are looking for. But there is only one place for the novice running shoe buyer, and that is a running shoe shop (duh!). The easiest way to find a good running shoe shop is to post a question on the forums of Fetcheveryone.com, and ask the nice friendly people that you'll find there.
Second Rule Of Thumb.
Do not buy a pair of running shoes without having your gait measured. No, it doesn't hurt. So, you've made it to a decent running shoe shop, what happens now? Well, the nice people there will either (a) if they are a clinically trained podiatrist, take a look at your hips, knees and ankles and have a quick "feel" (and please please please don't worry, they've seen all shapes and sizes before, you're nothing new, you know) or (b) there may be a treadmill, on which you will have a short jog, with a video camera pointing at the back of your ankles. Then a computer gizmo thingumybob will be used measure your gait. Either way, what they are looking for is whether you over pronate (your foot rolls inwards when it hits the ground), you are neutral (your foot doesn't roll), or if you under pronate (aka supinate - your foot rolls outwards). Whatever you do, there is a pair of shoes for people like you.
Third Rule Of Thumb.
Try before you buy. So, you're sitting in the nice running shoe shop, with the nice running shoe shop assistant helping you decide which pair of shoes you like best. They will have fished out three or four pairs of the type that are right for your running style. Now it's up to you. A good running shop will let you go for a quick jog outside with each pair of shoes. You should take advantage of this offer. The sort of things you are looking for are how comfortable they feel and whether or not your feet move around in the shoe. Don't be ashamed to be swayed on how good you think the shoes look too, within reason!
Fourth Rule Of Thumb.
Replace them! The average pair of running shoes should last 500 miles (and you can use the useful training logs on fetcheveryone.com to know how many miles you've done in each pair). But if you feel they are supporting you less, or you are beginning to get pain when running, don't hesitate to replace them sooner (£80 for a pair of shoes is far less than you'll spend at a physio!). Remember to wear the new shoes in -- don't go straight out into a 20 miler in them.
It's good to support your local running shop
So, you've been running a few months or years, and you know the shoes you like. They're the ones that don't blister, and somehow seem to make your legs ache less the next day. Clearly you don't need to have your gait analysed every time you buy a pair of shoes now, so there are more avenues open to you, that may save you a few quid.
There are some large sports chains that seem to stock some decent running shoes at very low prices. For example, I sometimes buy my staple shoe -the Asics Nimbus - at the sports soccer chain, which also owns Lillywhites in Picadilly Circus. They are typically 30 quid cheaer than the £100 retail price, and that's for the current model, not the previous one!
But remember, you should only really buy the exact same shoe in the exact same size from these retailers, or from the web, or mail order. None of these outlets will be able to talk to you at length about your shoe choice, or, more crucially, let you have a run up and down the street outside.
To do that you need to head back to your local running shop. You must go back if you are trying a different brand or a different model forthe first time. There have been at least two occaisions when I have not followed this advice, and BOTH times the shoes I bought from the chain store have ended up at the back of my wardrobe, virtually unused, because I never tried b4 I buy'ed (sic).
And it is worth remembering that local running shops are usually bastions of the local running community: they give free advice, put novices in touch with clubs that will suit them, publicise races, and help the local clubs and race organisers in all sorts of ways. They operate in a retail-world that makes life very difficult for small independents, but our sport will really suffer terribly if they ever disappear. Make yourself a regular customer and in all likelihood you'll be doing yourself, and them, and your running friends, a favour!
A little WARNING
Running shops are great, but they are only human and sometimes they get it wrong. For my first pair I wet foot tested my foot and tried to watch myself running. From that I worked out what shoe would be best and bought it from a high street fashion/sports store. When I had worn them out I went to my running shop who had been really helpful with other things. He checked and tested me and recommended a pair. (He did say the ones I had chosen myself were not a bad choice, but he didn't sell them and I fancied a change). I took his advice and the result was 2 months out and £250 in physio. In truth I don't think he could have known. The shoes he recommended were stability shoes as were the ones I wore before and since, but a different brand. I guess they just didn't match my feet. But there is no doubt that these shoes caused my injury, as I've tried going back to them after 6 months off and the pain returned within 4 miles. I would still endorse all the advice given above and would recommend everybody to go to their local running shop, but the moral is to take advice, but don't be afraid of your own opinion. You may get it right by yourself.
[different shoes for different terrains]
Shoes for racing
Racing shoes are essentially lighter, pared-down versions of running trainers; for the most part they are aimed at those who are likely to be at the front of the pack, or who have reached the stage where shaving just a few seconds off their finish time is worth more than a few quid. They are less supportive, less shock-absorbing, less hard-wearing, more flexible, and often cut to a narrower and more contoured fit than everyday trainers. That said, they can still be very comfortable and they certainly feel fast!
For those of us for whom road-racing is the next step on from general fitness running (as opposed to those for whom it is a step on from a track-racing career), there is certainly no immediate need for specialist racing shoes: at best, their effect will be negligible, and in all likelihood the reduction in cushioning and support will actually be to the detriment of your race-day performance. Once you have completed a number of races, and if you find that you are really keen, then they might be worth a try. Personally, I use them and enjoy doing so for two reasons:
First, I like feeling that race-day is special, and that my race-day kit is clean and shiny. Lacing up my racing shoes - which are generally cleaner and snazzier than my poor mud-soaked, bedraggled trainers - is therefore very nice.
Second, it does feel good to have a few grams less on your feet than in training. It is also good to be able to more-or-less ignore weight (and focus entirely on fit, comfort, support and feel) when you are choosing your everyday trainers, in the knowledge that on the days when every second (and therefore every gram) counts you will be wearing different shoes (your racing shoes) anyway.
But let no-one kid you that, much beyond a nice psychological effect, racing shoes will really impact upon your times or your placings: they won't! And for some runners; heavier runners, runners requiring supportive trainers, runners who are expecting to place in the slower half of the field in average club-events; the support and cushioning of regular trainers is far more valuable; especially in the later stages of any race; than any slight weight-saving. For other runners the following considerations may have some bearing on whether or not you decide to buy and use racing shoes.
1. How long is the race? Generally, racing shoes will be helpful to a greater proportion of runners over shorter distances (5k - 5 miles) than over longer distances (10k - half marathon). Beyond half-marathon they should probably only be considered by those who will be finishing in the front 25 percent of the overall field and the top 10 percent of their own age-class.
2. How much do you weigh? Racing shoes are more likely to be to your advantage if you are light: all else being equal, you are more likely to appreciate the extra flexibility and to notice the fractional reduction of weight on your feet.
3. How supportive are your training shoes? Runners who require a lot of support (i.e. motion control shoes) will almost certainly be ill-suited to any racing shoes; though they may find that they can compromise and enjoy racing over shorter distances in lighter, stability trainers. Runners who usually wear moderately supportive (stability) shoes are likely to find that racing shoes with small medial posts, or one of the lightweight racer-trainer compromise shoes that many shoe companies are now producing make a perfect race-day option.
Buying the right shoes
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SummaryThis is a short article about how to get the most from your footwear investmentThis article is owned by |
| Recent Updates | User | Comments |
|---|---|---|
| Aug 2006 | Pericles | Cleaned out some punctuation that was appearing strangely |
| Aug 2006 | MacDaz | Added the warning about running shops. Don't stone me though I'm no heretic I still love 'em! |
| Aug 2006 | Pericles | Added a paragraph ("And it is worth ...") to the "local running shop" section. |
| Jul 2006 | Pericles | I've added a section on racing shoes. It is a bit verbose, and quite personal (sorry). |
| Jul 2006 | PamB | Typos, added stuff about how long they should last. |
| Jul 2006 | Colinzealuk |