How to shop for Running Shoes
by Wish, 7/30/2004

Buying a good pair of running shoes should be a simple, fun experience but for a novice runner it can be quite intimidating. Sorting through all the neat, new shoes models with accompanying high-tech wizardry can be as confusing as a foreign language. Actually running shoes does have a language all its own-see Glossary of Terms-but we have tried to simplify the shoe-buying process by taking a beginning runner step-by-step through the procedure.

Before we even get started, an absolutely critical step is to get yourself to a running specialty store. Not a chain athletics store or a mall-based sporting goods store. Go to a store which specializes in running shoes and only running. Chances are if you find a good one you'll get the best service and advice from a knowledgeable sales person. Also a specialty running store will have a much better selection of all the latest (and best) running shoes than a broader sporting goods establishment which usually only has a limited selection of running shoes.

If you're in the Central Texas area, go to one of the four RunTex stores (three in Austin, one in Round Rock) for the widest selection of running shoes and most experienced, helpful sales staff. Click here for addresses, store hours and locations.

1. Buy running shoes. That may seem obvious that if you plan to run that you should buy a shoe specific to running but you'd be surprised how many beginners end up with "sneaks" or "tennies." You want to leave the store with a running shoe and not a cross-trainer, walking shoe, basketball sneakers or tennis shoes.

2. Make a commitment to spend at least a half hour at the store. Buying the right pair of running shoes is important and you shouldn't rush through the process or settle for a shoe which won't work. Take your time. Relax. 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. After getting comfortable in the store, seek out a sales person. If you are a beginner who knows next-to-nothing about what shoes you need, tell the sales person. Contrary to popular belief, a good sales clerk loves working with beginners.

3. Bring your running (or athletic socks) with you to the store. You're going to have to try on several pairs of running shoes and if you're wearing the wrong type of socks (either too thin or too thick), it will effect how the shoes fit. If you don't have running socks, buy a pair at the store before you try shoes on.

4. Have both feet measured for width and length. Have this done even if you think you know your shoe size. As we age, feet tend to spread and lengthen so chances are your shoe size might be a half to a full size larger than you think.

5. If you run, bring your running shoes with you. A good salesperson can tell a lot from your worn-out, old shoes. Seeing those old shoes, will help the sales person determine which new pair of shoes is best suited for you. Also, if your orthotics, bring them with you to the store and place them in any new pair of shoes you try on.

6. Be honest. The salesperson will ask you detailed questions about your running history (miles per week, speed, level of runner, etc.) to help determine which is the best shoe for you. Be frank and open with the sales personnel. It can be confusing (and just a tad intimidating) talking with a highly knowledgeable salesperson but a good one won't try to snow you with techno-lingo. If you don't understand something or the value of a shoe technology, don't be afraid to ask for an explanation.

7. Buy quality. Getting the best running shoe for you isn't cheap. Expect to pay between $80 and $120 for a great pair of shoes. You can pay a lot less but the cheaper shoes (less than $60) are less durable, supportive and protective. Another words, you get what you pay for. You want all the comfort, cushioning and safety features you can get to best enjoy your running. And if you are a beginner, don't assume the cheaper shoes are the way to go. Beginning runners will need just as good a shoe as a veteran. Maybe even better.

8. Fit, fit, fit. What's the most important aspect to buying real estate? Location, location, location. Well with running shoes, fit is everything. Even if you buy the very best par of running shoes imaginable, they will be worthless if they don't fit your feet well. So try on a variety of styles and models from several different brands. (Different brands fit differently.) You want running shoes that fit snugly (without being too tight) and 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. Your feet and toes shouldn't feel crammed in or you shouldn't notice any tightness. The heel fit is also very important. The heel shouldn't slip at all or come out of the shoe. If a shoe isn't wide enough, ask whether that model comes in a wider or narrower width. Many models are now available in more than one width. Put every pair your are considering on. Lace them up. Walk around the store. Jog around. Jump up and down. If any one particular area of the shoe doesn't seem to fit right, don't buy that pair

9. Pick two pairs. Try to narrow your selection to two different models and try a side-by-side comparison. Note the differences in fit, cushioning, stability and comfort. Ask the salesperson's opinion. Ask what technical differences there are between the two shoes. Don't necessarily go with the more expensive or well-known brand. Go with the pair that you feel will work for you the best.

10. 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 which allows you to exchange shoes that are still clean and haven't been worn on the streets or trails. But make sure you check with the salesperson and retain the sales receipt for your records.


Shoe Glossary

There are all sorts of shoe terms involved in buying a running shoe. A basic understanding of them is always helpful. Here are several of the most important:

Blown rubber is a type of outsole common to many running shoes. Blown rubber is a rubber compound which is either expanded or mixed with air in the production process to produce a relatively light, cushier outsole-although it's less durable than carbon rubber. Many outsoles use a combination of blown rubber in the midfoot and forefoot (for a cushy ride) with carbon rubber in the rearfoot for added durability.

Carbon rubber is the other most common outsole. It is a solid rubber with carbon added to increase the durability of the outsole. A carbon rubber outsole is firmer and heavier than blown rubber but more durable.

Cushioned (or neutral) shoes are the type of shoes with maximum midsole cushioning but without any added medial or rearfoot stability devices. Cushioned or neutral shoes (the terms are synonymous) are preferred by runners who don't have abnormal rearfoot motion (overpronation). Some good examples are: Asics Gel-Cumulus and Nimbus, Mizuno Wave Creation and Rider, New Balance 879, Nike Air Skylon and Adidas Torsion Response.

EVA is the acronym for ethylene vinyl acetate which is the most common commercially manufactured midsole foam used in running shoes. It is sometimes referred to as CMEVA or compression-molded EVA. Every manufacturer uses EVA in at least some of its running shoes although some proprietary types of EVA are also used under different names such as Nike's Phylon and Brooks' Substance 257.

Flex grooves are an important feature. They are notches (or grooves) sliced into the outsole in the forefoot for better flexibility at toeoff. Almost all high quality running shoes use flex grooves that allow the foot to roll more naturally at toe off.

Heel counter is a plastic cup built within the upper which cups the heel to reduce excessive rearfoot motion. The heel should fit snugly without being too tight. If it's too wide, the heel will slip in and out of the shoe and cause blisters. Women, in particular, often have narrower heels than men and require a narrow heel counter, common in some brands such as Saucony.

Heel heights are the height at which the foot sits on top of the midsole and outsole. Heel heights vary from shoe to shoe and brand to brand but generally, a bigger, slower runner (especially a heel striker) wants more midsole foam for better cushioning which means a greater (or higher) heel height. Faster, efficient runners tend to strike more in the midfoot or even forefoot and usually prefer a lower heel height. A lower heel height promotes stability, but a higher heel height adds cushioning and takes some of the strain off the Achilles and calf muscles. Training shoes have the highest heel heights; racing shoes the lowest.

Last is a term you might hear in the shoe store and it is very confusing because it can refer to two entirely different things. The most important reference is to the shape of the shoe. A last is a shaped piece of wood or metal on which the shoe is actually built. Different shoes use different lasts (especially different brands) which is why shoes fit differently. Basically, there are three shapes: straight, semi-curved and curved. Semi-curved is-by far-the most popular and most runners do well in a semi-curved lasted shoe. A straight-lasted shoe offers the most medial support but there are only a handful of shoes built on a straight last. A curved lasted shoe is rare for a training shoe, but most racing shoes are built on a curved last which is indicative of a highly responsive, fast shoe.

Last can also refer to how a shoe is lasted or how the upper is attached (sewn actually) to the midsole. There are three ways: combination-lasted, slip-lasted or board-lasted. A slip-lasted shoe is entirely stitched; combination lasted shoe is stitched in the forefoot and glued in the rearfoot with a fiberboard and a board-lasted shoe has a fiberboard glued on top of the midsole. Slip-lasting is the most common although some brands-notably Asics-combination last many of its shoes. Some runners believe a combination-lasted shoe is the most stable and most supportive for orthotics but it is really personal preference. (Board-lasted shoes have gone the way of the dinosaur.) To determine which type of lasting the shoe has, remove the insole. If there's stitching in the rearfoot, it's slip-lasted. If there's a fiberboard (a cardboard-like material) on top of the midsole and stitching in the forefoot, it's combination-lasted. When in doubt, ask.

Lateral is in reference to the outer edge of a shoe orr the side of the shoe opposite the arch.

Medial side is the opposite of the lateral side. It's the arch side (or inner) of the shoe. The medial side is the side of the shoe where most of the motion-control or stability devices are located.

Midsole post is also known as a medial post or two-density midsole. It refers to a firmer density of midsole material on the medial side which reduces overpronation. Almost all brands use a midsole post in at least some of its trainers.

Midsole is the light colored foam your foot rests upon which cushions the foot. The midsole is the most important part of the shoe because of its cushioning responsibilities. Midsoles are usually made of either EVA or polyurethane foam or a combination of the two. Midsoles are also the part of the shoe where the manufacturers use their proprietary cushioning technology such as Asics Gel, Adidas adiPRENE, Brooks HydroFlow, Nike Air, New Balance AbZORB, Mizuno Wave, Saucony GRID or Reebok DMX.

Motion control is a type of shoe which is designed to reduce excessive inward foot motion-overpronation. Motion-control shoes are usually the most expensive, heaviest and protective shoes because they employ the most control and stability features.
Overpronators and many big, heavy runners do best in motion-control shoes.

Outsole is the black material on the bottom of the shoe which contacts the ground.

Post is an interchangeable term with a two-density midsole or midsole post.

Polyurethane is the second most common midsole material to EVA. Polyurethane is a heavier, denser material that is more resistant to compression set than EVA and more durable. But it is firmer.

Racing shoes are the lightest, most flexible type of running shoe. Some racing shoes are half the weight of typical training shoes, but offer much less in terms of cushioning, protection and durability. Generally, only runners racing at 7-minute pace or faster and who are biomechanically efficient in their gait (i.e., they don't overpronate) should consider racing shoes.

Stability shoes are the most common type of training shoes. Stability shoes usually have a two-density midsole and a stable base of support to reduce overpronation. Some of the most popular (and best) shoes on the market such as the Asics GT-2090, Brooks Adrenaline, New Balance 856, Nike Air Structure Triax, Mizuno Wave Alchemy and Saucony GRID Hurricane.

Two-density midsole means the same as a midsole post or simply, a post. It's a second, firmer density of midsole material on the medial side which reduces overpronation. The second, firmer density is usually a darker material on the medial side just above the arch area.