Getting in to Running?

Tips to narrow down your footwear choices!

For most people just getting in to running, there is a learning curve that often starts with your feet. It can be daunting to face a wall of shoe choices with the realization that you have no idea where to start. In specialty running stores like locally-owned Frontrunners and New Balance Victoria, there is an order to that wall that you might not see at first glance. Footwear is usually categorized by use and features, and your salesperson should be able to ask you specific questions to narrow down the search.

What terrain are you running on?

Running on concrete is best done in shoes classified as road runners because the cushioning is usually more suitable for high impact on hard surfaces. Personal preference plays a part in how much cushioning you want, which can range from lightweight and snappy to stable and luxurious. Newbies may want to err on the side of caution and go with medium to high cushioning while your bodies adjust to the bone and muscle jarring impact of running.

Running off-road, especially on technical terrain with roots, rocks, and mud, is best tackled in trail shoes. With protective features on the upper and protruding lugs on the outsole, the trail shoe will navigate the rough patches and last longer than a road running shoe. What if you do both but don’t want to fork out the money for two pairs of shoes? There are some options that can handle a variety of terrain, such as the New Balance Hierro, which has enough of the FreshFoam cushioning to be comfortable on the road and a grippy Vibram rubber outsole for trails. In general though, the more specific the shoes are to the activity and terrain, the more happy you will be with the performance.

What’s the Distance?

Many people have recently started a running clinic or program that builds towards a spring race. Locally, the biggest and most popular event is the RunSport TC 10k so the usual training for a distance like this will be three times a week that includes hill repeats, speed training, and a slow, long run. A well-cushioned and stable running shoe should be able to take you through the whole process (the typical life span ranges from 800-1000 km). Your salesperson will know which shoes are more durable than others, but you can also judge the longevity by the amount of outsole coverage and the weight. The lightest shoes will not last quite as long because the airy midsole foam crushes down faster and thinner rubber covers only the greatest impact areas.

Any foot problems to consider?

Running can aggravate underlying conditions or cause new ones to arise so getting the right fit is very important to foot health. No activity will test your feet as much as running. If you have wide feet or bunions, look for a roomy toe box. If you have pain or nerve impingement in your metatarsals, try a lower heel-to-toe drop shoe that reduces pressure on the forefoot. If you over-pronate, try a medial-posted shoe like the New Balance 860 which gently corrects the inward angle of your feet and ankles. The salesperson cannot diagnose your problems but is usually aware of common foot conditions.

What size are you now?

Expect that your feet will change over time with age, injury, and weight gain/ loss. New Balance Victoria provides a comprehensive fitting experience with their 3D foot scanner which allows you to see a comparison of your left and right feet and detailed measurements of width, length, and depth. In general, there should be a half inch between your longest toe and the end of the shoe and the upper should be snug but not tight. There will be no mercy for those who choose poorly fitting shoes because of the colour or sale price. Running is hard enough, so help yourself in the miles ahead with the right fit!