Running Shoe Basics

As a whole, running does not require a lot of equipment- you can get wicking shirts, lightweight shorts, specialized running watches, breathable socks but at the end of the day, none of these are required. They might help, but the most important piece of equipment is a good pair of running specific shoes. Generally the best place to find your first pair of running shoes is your local running store. They will have people there who can measure your foot, your arch and watch your gait to find the right pair of shoes for you.

Before you go though, here is some of the lingo you might hear, as well as a little information about what to be looking for.

Cushioning: Shoes can fall anywhere from a minimalist shoe with very little cushioning to more plush rides which can help when training for long distances. The amount of cushioning you like is dependent on your running style and personal running mechanics. At the end of the day, you'll probably choose what feels most comfortable to you, but make sure you keep in mind the miles you will be running.

Drop: This is the difference between the heel and the forefoot measurements, or how much your toes “drop” below your heel. It’s important because a higher drop can lead to more heel striking and also transfers some strain away from the lower leg and up toward the knee. Conversely, a lower offset will shift that load farther down the chain of motion during your gait cycle to the calf and the Achilles. Neither option is necessarily better than the other; when deciding on a shoe’s drop, choose what feels most natural to you.

Time for New Shoes?

As coaches, we're always asked when is the 'right' time to get new running shoes, and although there is no one right answer, there are some practical guidelines.

Most experts agree that running shoes can last anywhere between 300-500 miles. This is a pretty large range, and there are definitely shoes out there that do not make it this long (think racing flats), but it's a good place to start. After that, you have to look at how you use your shoes and your running mechanics. As a good rule of thumb, we'd suggest getting new shoes at the start of each XC season. If you're running a lot in the off-season or for Track, you might need to update your shoes more often.

Here are the factors we look at when deciding if a shoe has hit it's expiration date.

Running mileage
Shoes being worn for other uses (gym, wearing to school, walking around the neighborhood)
The brand and even individual model itself
Midsole and other material composition of the shoe
Gait and footstrike- someone with a heavier footstrike will break down a shoe more quickly
Shoe cleaning- the washing machine and dryer are actually the enemies of your running shoes, specifically the glues that hold them together. It's best to wash them in the shower or with a hose, and then dry them out naturally