Tips for Shopping for Running Shoes
by Coach Jenny Hadfield

It takes a village to raise a runner… that is, everyone in your village plays a key role in your running career. A good relationship with your local running specialty store will keep the aches and pains away and ensure you are supported mile for mile.

Shop later in the day when your feet are swollen to avoid buying shoes that are too small. Your feet will swell when running and it's important to find a size that will leave a thumb's width space between the front of the shoe and your longest toe. It's also important to fit the width and volume of your foot. Nothing should bind or feel tight. If it does, try another pair.

Wear the same socks you plan to wear running.

You can start the process by doing the "wet test" to determine the shape of your foot. It is easy and knowing a little about your foot will help steer you in the right direction.

Wet the bottom of one foot and then step firmly onto a paper towel on a flat surface floor. If you have a flat foot, you'll leave a fat, complete footprint. If your footprint appears almost severed in half vertically, so that virtually no print from your arch is visible, then you have a high arch. A so-called normal foot is somewhere in between: The footprint will show about half of the arch.

Knowledgeable running store employees should do the following when fitting you with shoes:

The store should have a wide variety of shoes and brands. The staff should have a good working knowledge of each shoe and what it provides.

They should ask how many miles you run per week, on what terrain and your running experience and goals.

If you've been running regularly in shoes, bring them with you. Although it is not an exact science, examining wear patterns may give them some clues as to which shoes will fit you best.

They should look at the shape of your foot and measure it standing and seated. Doing so will tell them how your foot measures both weight bearing and non-weight bearing. Looking at the shape will give them a starting point for determining the degree of stability you may need in your shoes.

Have an open mind and try a variety of shoes to make sure you have the right fit. You may have to try on several pairs of shoes before you find the pair that fits the best. They should watch you run in each pair to make sure the shoe supports your needs.

Ultimately, it comes down to fit and feel. Once you determine the style that will best support you, finding the most comfortable model is that last step. The shoe should feel comfortable the minute you put it on. If it doesn't, keep shopping.

Lastly, write the date you purchase the shoes with a black marker on the side of the sole so you know when you bought them and when to replace them. The general rule of thumb is to replace your running shoes every 300-500 miles of use or 4-8 months. Having the date on the shoe is an easy way to remember when to buy new shoes. Keeping your shoes fresh makes a huge difference in keeping the aches and pains away!

Happy Trails…

Coach Jenny Hadfield is the co-author of Running for Mortals – A Commonsense Plan For Changing Your Life Through Running. She is co-owner of Chicago Endurance Sports where she hosts Learn to Run Training Programs for new runners.

To learn more about the Learn To Run Training Programs in Chicago visit ChicagoEnduranceSports.com. You can find more information on Coach Jenny and her books at www.jennyhadfield.com.

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Running for Mortals

Bringing the joy of running to everyone

Jenny Hadfield teams up with husband and coauthor John "The Penguin" Bingham to lay out strategies for novice runners that will help them safely and effortlessly integrate their new sport into their busy schedules.

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Marathoning for Mortals

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Once considered a superhuman accomplishment, the Marathon and Half Marathon are now within the reach of mortals everywhere. Let Jenny and John show YOU the road to the Finish Line.