7 Tips for Picking the Perfect Running Shoe and Finding Your “Sole-mate”

#1 Select Comfort.  Pick the shoe that is most comfortable for your foot. Remember each person is different and the shoe that works best for your friends may not feel as comfortable for you. It may be tempting to select a shoe based on color, or design but above all your comfort is the most important factor in choosing your future “Sole-Mate.” That may mean limiting yourself to certain some brands and not always following current trends, but if the shoe fits, wear it.  Picking a shoe based on looks is a very common mistake, and can be avoided by focusing on the fit and feel of the shoe instead of fashion.

#2 Get Fitted. Get properly fitted for running shoes at a knowledgeable running store. Go to a specialty running shop where a salesperson can watch you run and help you select a pair of shoes to meet your specific needs.  The sales person will observe your stride and whether you have narrow or wide feet, tend to pronation, or need extra support.  They may also ask questions about your current shoes and running schedule.

#3 Size Up. Typically your running shoes may be 1/2 size to even 1-1/2 sizes bigger than your normal non-running footware to accommodate for swelling as you run.  Also throughout the day your feet swell, so it is best to buy running shoes after 4pm to get the correct size.  Many people are self-conscious about the size of their feet and may end up selecting tight fitting or too small shoes.  Do not be intimidated by the number on the shoe.  Selecting a proper fit reduces blistering and toe nail issues.  Your feet will thank you for selecting a bigger size, especially if you are buying trail shoes.  

#4 Bring Stuff. Bring your current running shoe with you for reference. Take note of where the shoe wore out and observe any issues you may have experienced. If your toes poke through the mesh you may need a larger size shoe or a pair with a wider toe box. Bring your socks and any inserts along as well to test with your potential new shoes. It is important to try on the shoe with the socks you plan to wear. If you are selecting winter shoes you may need extra space for thicker wool socks.

#5 Shop Locally. You may be able to find shoes a few dollars cheaper online, however I choose to support my local running shop by buying shoes in the store. I appreciate being able to try on a wide variety of brands and sizes and having knowledgeable staff there to help. Personally, after running for a over 20 years and I know what like without needing a lot of help with my selection, but it is nice to be able to refer friends, teammates, or my coaching clients to the store for assistance. Our running store actively supports the local running community and hosts classes, events, and packet pickups for local races. They also sponsor a few different kids running teams.  It is especially convenient if you need to grab some last minute race fuel.

#6 Ask questions. Remember to ask for any discount or deals.  Many specialty shops offer discounts to running club members.  Ask about the return policy.  Some stores will accept a return after you have taken the shoes out for a test run,  if the shoes don’t end up working out.  Many running stores also host running groups or training programs. My local store has an annual spring sale that is worth attending to pick up cheaper shoes.

#7 Have Fun. This is your running journey. Pick the shoes you love and wear them proudly. You are a runner, and hopefully you have found your Sole-Mate.  If you found a shoe you love you may want to get a second pair in a different color, because by the time they wear out in 300-500 miles, the shoe may no longer be available.

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