In case you
live under a rock missed it, it’s 2016, folks! For many people (myself included), the New Year is a reminder to get serious about accomplishing goals. My visit to the gym today reminded me how many people promise to themselves to get fit each year; however, many resolutions go unaccomplished by December. I think the reason why is that people lack practical advice on how to achieve these goals. Whether you’ve decided to get fit this year, or you want to accomplish a goal like a half marathon, I wanted to share some of my experiences to help you become a successful runner beyond the month of January.
I’ve learned that the first thing you should do before doing any kind of running is finding the right shoes. Here’s how:
Don’t just search the internet for shoe reviews… Go to a store that has a specific section for running (like Luke’s Locker, Road Runner Sports, or any locally-owned running store) and get fitted.
Set a reasonable budget for yourself. Especially the first time you get fitted, this isn’t the place to cheap out. For me personally, I try to stay under $120, and if you have neverdone this before, $100 budget is about the lowest budget I would set. That’s a lot of money, but when you factor in the advice you are paying for and the ability to try a range of styles and price points to find out what works, it is worth it. It is waste of money to purchase a pair that doesn’t work for you, and you could potentially injure yourself.
Set aside an hour or so for this endeavor, and wear athletic clothes. The first time I got fitted, I went on my lunch break in business casual attire. This was not the best decision, because you will likely have to run/walk around the store. The associate needs to be able to see your gait and the way your feet move when you run.
Bring in your current running or athletic shoes. Being able to review the wear patterns on your soles also helps the associate to see how you walk or run.
Here are some great examples of the wisdom I have acquired during my shoe fittings over the past 2 years:
- My foot pattern and arch height: I underpronate. Underpronation is a typical pattern for people with high arches, so I assumed I had high arches; however, I have low to normal arches.
- Correct shoe size: Running shoes should be 1-2 sizes larger than your normal shoe size and have about an inch between your longest toe and the end of the shoe. I normally wear a 6.5-7, and I wear an 8-8.5.
- Fit/feel: The shoes you wear should “feel like you’re running on a slipper;” they should feel comfortable to you!
- Correct shoe type: There are different foot patterns, and different types of shoes. For example, I wear a neutral shoe because I underpronate. Having a neutral foot pattern is different, and it doesn’t mean you should wear neutral shoes.
- Looks (they don’t matter): Color shouldn’t be the deciding factor, but if you really like a shoe and they don’t carry your favorite color in the store, it may be possible for the associate to order it online.
- Price: If you have a strict budget, local stores can sometimes offer discounts to meet your budget. They have a vested interest in making sure you pick a shoe you are happy with.
Finally, enjoy the experience. You’ll rarely find a sales person at a department store invested in which shoes you pick, for running or otherwise. These associates care and can offer great encouragement and advice.
Your new shoes should last anywhere from 200 – 500 miles. If you want a long-lasting shoe, be sure to tell the person who gives you a fitting. My shoes above are still going strong, from treadmill to trail, at almost 400 miles (can you believe they’ve seen a marathon and half marathon?). Keep a log of your miles to determine when it’s time to replace. If you start having random injuries, then it’s definitely time.
Once I find a shoe I LOVE, I stick with it for as long as I can. I found my Brooks Ghost 7’s and I have been able to purchase discounted pairs online. Expensive initially, but they work for me and now I’m able to save some money. That’s why the fitting was so important!
Any advice I missed? Please feel free to leave it in the comments below! This will be the first in a series of blog posts this month, so please check back for more tips.
Cheers to the New Year!
Disclaimer: I am not a physical therapist, running coach, or a medical professional. I’m a runner sharing my personal experiences, and this does not replace advice from a licensed healthcare professional or running coach. Please consult a licensed professional if you are in need of in-depth advice on an exercise regimen that works for your personal needs.