Being a [somewhat] new runner, I have had to research and ask all sorts of running related questions and myths. But, the thing that seems to get the most questions and the most research are the types of shoes that are best, and how to pick them.
Shoes of any sort are a very personal choice, everyone's feet are different and what fits one person will not fit another. This has been drilled into my head since my ballet years when my Mom and I would make special out-of-town trips to our shoe fitter any time I needed new pointe shoes. Thank goodness, I have not found that kind of crazy to be necessary for finding good running shoes.
Most athletic stores have a wide variety of shoes that
will be perfect for almost any activity. When it comes to running shoes,
there are a few criteria that will make your search much easier. Plan
on spending $50 to $125 for a good pair of running shoes.
Know Your Activity
The type of shoe you purchase will first depend on what you intend to use them for. I use my running shoes for training and for non-running workouts. If you will be completing marathons, your needs will not be the same as a person using theirs for a few mile runs a week. Distance runners will work best with lightweight shoes. The lighter the shoe, the less support it will give. If you, like me, are training for your first distance race, something semi-light weight with average support will be best. The Nike Luna Racers are my go-to for training because they are ultra lightweight but still give full ankle and foot support, useful in running and other fitness related activities.
Know Where You Run
The amount of cushion and traction varies greatly depending on where you run. Runners who mainly use the treadmill do not need shoes with as much cushion as those running on pavement. Likewise, pavement and treadmill runners do no need to worry about traction like trail runners. If you are running outside on pavement, opt for shoes that have more cushion support like the ASICS Gel-Kayano running shoe that has memory foam. This shoe is also water resistant and gives added balance support while running.
The Saucony Kinvara 3 is a fantastic shoe for trail runners and is still extremely lightweight, at about seven ounces. These shoes range in price from $65 to $105 dollars and come in almost any color combination your can imagine.
Know Your Foot Type
Knowing your foot's shape is key to picking out a good pair of running shoes, and the best part is, you probably already know more than you think. The four main things to know about your feet are toe size, width, arch size, and whether your foot is crooked at all. Once you know these, you will be able to pick a shoe that supports the most needed areas of your foot.
Let's talk about toes first. If you have acrylic nails on your toes or find that the nails bruise easily, you will want a shoe that has some extra space in the toe region, but is still able to secure your ankles. Long toes or toes with longer toe nails will need some extra space at the front of the shoe as well. The Adidas Feather 2 is an incredible running shoe. It is ridiculously light and has an extra large toe box. This is the shoe that Geoffrey Mutai wore when he set the World Record at the NYC Marathon. Extra perk, it is only $85!
If you are not quite sure where your arches measure, do this quick arch test to find out. Once you know your arch, you can decide what shoes work best. The Brooks Pure Connect running shoe is great for those who have high arches but want a minimal shoe that still gives great support. Asics are great shoes for runners with wide feet. These shoes will give enough support, but do not load too much extra on the weight.
Know Your Weekly Distance
For the average distance runner who trains between twenty and fifty miles per week, any of the brands listed above should work great for your running needs. Those who run more than fifty to seventy-five miles per week will most likely need something higher quality that is meant for extreme wear.