6 Tips for Buying Running Shoes

This post is for you, since you always say that you don't have yet a pair of running shoes.

6 tips for buying running shoes
by Susan Rinkunas, RUNNER'S WORLD

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Shoes are a runner’s most important piece of gear. Like tires on a car, they’re the only things that touch the ground while we’re in motion. Wearing the right kind of shoe—neutral/cushioning, stability, or motion control—can help distribute the forces of impact. But with so many brands and models of shoes available, it’s easy to get overwhelmed, fast.

Like a lot of people, when I first got into working out, I purchased my shoes from sporting goods stores at the mall. I even ran in shoes that were identified as being for “cross training.” I picked them because I liked the blue pattern on the fabric. When I decided to dedicate myself to running, I went to the local specialty shop to get the real deal. The Finish Line in Allentown, Pennsylvania, wasn’t as glitzy as the stores in the mall, but, unlike the mall, the people there were genuinely interested in my running. I walked out so excited to run in the shoes that were picked just for me. I felt like a bona fide runner.

To give you our best advice and key questions to ask when shopping, I consulted Warren Greene, Runner’s World Brand Editor and resident shoe guru—he’s the co-author of the six shoe buyer’s guides we print each year.

Shopping tips

Go to a specialty running store. Plain and simple, this is where you’ll get the best service, and the best product. The sales person will likely ask you about your running history and goals. Then they’ll watch you walk and look at the wear patterns on your old shoes, if you bring them. Based on what they see, they will often bring three or more different styles for you to try on and they’ll work with you to figure out which is the best option. If you have questions throughout this process, ask, Greene says. It seems simple, but asking why will start a conversation that can help you better understand your shoe needs.

Plus, shopping specialty can benefit your running beyond helping you find a proper pair of shoes. You may learn about local races you wouldn’t see advertised elsewhere, find out that there’s a group run leaving from the store each week, and the store might offer clinics on running form and other topics. “These stores are resources for local runners—not just a place to buy things,” Greene says.

Shop in the evening. Our feet actually swell a little throughout the day, so wait to go shopping until late afternoon or evening, when your feet are their largest.

Bring the shoes you currently run in. The person helping you can examine the wear patterns on the soles of your shoes, which can help them determine what kind of shoe would be right for you.

Tell them about your running. Let the salesperson know if you’ve had foot problems, persistent injuries, and if you’re training for a specific distance or if you plan to ramp up your running. If you’re new to running, that’s absolutely fine—just tell the person helping you.

Pay attention to fit. Trust your instincts—if something doesn’t feel right, speak up. “The idea that your shoes need time to ‘break in’ is a myth,” says Greene. “If they rub you the wrong way, find another pair.” The heel should be snug (your heel shouldn’t slide at all), but not tight. The upper should feel secure around the middle of your foot without pressure or tightness. Since feet swell and lengthen during runs, make sure there's a thumb's width of space between your longest toe and the front of the shoe (the salesperson will likely measure this while you stand.) With that amount of room, you should be able to easily wiggle your toes. Tight-fitting shoes can lead to calluses, blisters, and black toenails—a painful ailment where pressure on the toenail causes blood vessels under the nail break open and spill blood (which looks black under the opaque nail).

Don’t buy for looks. This was really hard for me during my first few trips to the specialty store. I gravitated toward the bright-colored, fast-looking shoes while the person helping me was recommending something entirely different. Trust them. Luckily, this is much less of a problem now as shoe designs across the board are much more visually appealing than they were 10 years ago.

Questions to ask

Can I take these for a spin?

Most stores encourage you to run in the shoes for a few feet in the hall, down the block, or on a treadmill in the store. If they don’t suggest it, ask. Walking and running are different gait patterns and you want to ensure that the shoes feel great while you’re actually running. “If they say ‘no,’ find another shop,” says Greene.

How should I care for my shoes? Specifically, how should you clean them and dry them? Generally, shoes are meant to be spot cleaned and stuffed with newspaper to dry. We do not recommend putting them in the washer OR the dyer as it can shorten their life.

What is your return policy? “Most shops let you return or exchange shoes, no questions asked,” Greene says. “They don’t promote this, however, so it’s good to ask.” Stores want you to love your shoes (and the service you got) so much that you’d tell a friend to shop there. So if your new kicks are rubbing your feet the wrong way after a few runs, it’s likely that you’ll be able to take them back and exchange them for a different pair.

Do you offer discounts? Some stores give discounts to members of area running clubs. Depending on how much the club’s annual membership costs and how many pairs of shoes you buy yearly, it could be worth your while to join.

When do you have sales? It’s always good to know if your local shop has a clearance sale at a certain time each year. When a new version of your shoe comes out, you can save big on the older “retired” model. The store might have a mailing list for sending out coupons and you might get discounts for following them on Facebook and Twitter, if they have a presence there.