Fittin' your feet
If you're running the Chicago marathon this Sunday, you already know how important running shoes are to your life. A good pair of shoes become an extension of you and can give you the best run of your life; a bad pair of shoes can mean shin splints, a pulled Achilles tendon, aching muscles and more.
But with literally hundreds of running shoes on the market, how do you know if you're picking the right pair?
We talked to Chris Johnson, manager of the Runner's Edge in Libertyville, and Shane Downey, national product training supervisor for New Balance, to figure out what steps you should take on your path to the right pair of shoes.
1. Get measured
Johnson and Downey stress how important it is to get your feet measured by someone at a running specialty store.
MARATHON COVERAGE
30 years on the run Even opposites can keep in stride Fittin' your feet Wadsworth dad running to do his part When customers come into The Runner's Edge, "the first thing I do is measure their feet," Johnson says. "More often than not, people are not the size they claim to be."And getting measured once isn't enough. Downey says you should be re-measured every six months. "Gravity is pulling us down, and weight is pushing us down," Downey says, which can elongate your feet and push down your arches.Professionals can also help you pick out shoes that are best for your specific gait. Downey suggests bringing your old pair of shoes into the store. "They can look at your old shoes and see where you're wearing them out," he says.2. Go biggerIn general, Downey says you should buy running shoes that are a half-size bigger than your regular shoes, and there should be a thumbwidth of space between the end of your toes and the end of the shoe. "Your shoes should be as wide as your feet are, but longer," Downey says. "You should have the sensation of being able to play the piano with your toes."3. Check your archesRunning shoes vary in how much support they offer. If you're flatfooted, you want your shoes to have a straight inside edge; the higher your arches, the more curved you want your shoes to be, Johnson says.To figure out how high your arches are, Downey suggests getting your feet wet and stepping on a dry piece of cardboard. If just a slim strip connects your toes and heel on your footprint, you have high arches. If your full footprint shows, you have low arches.4. Don't let 'em wear out Running shoes have a life span of 300 to 500 miles, which is about six months for the average runner. Wearing your shoes for most of your daily activities adds about five miles a day, Downey said. 5. Lighten upIf you're looking to shave some minutes off your time and keep your little piggies aerated, lighter shoes are the way to go. They won't last as long as the more substantial shoes, however, so Downey says they're best to wear on race days.6. Break 'em inSpeaking of race days, should you lace up shiny new shoes before you run for 26.2 miles? "Heck no!" Johnson says. Johnson and Downey recommend getting new shoes two to four weeks before a race because it takes that long for the heat and the pounding to mold the shoe to your feet. Race with new shoes, and you could develop blisters that could prevent you from finishing at all.7. Running shoes are to runSay you're not a serious marathoner. You just need a pair of gym shoes to wear on the treadmill, to a step class or with your favorite pair of jeans. If so, you probably want to go with a cross-trainer, not a strict running shoe."I had one girl come in #8230; who played softball in her running shoes, hurting her ankles and knees in the process," Johnson says. "(Running shoes) just don't move from side to side very effectively. They're made to go straight ahead."Plus, Downey says you exert the force of five to eight times your body weight each time you take a step in an aerobics, step or other high-impact class, versus only three to four times your body weight in each step when you're running, which means you need more cushioning in an aerobics shoe."It's important that your athletic shoes are strictly used for your athletic needs," Downey says. "It's imperative that your running shoe is only your running shoe."