You probably need new running shoes
NEW YORK — If you run, you’re a runner. And if you’re a runner, especially one who has hit the pavement more in the past year, there’s a good chance you need to upgrade your running shoes.
“The most important thing for us is that you’re moving; that’s great,” said Kate Reese, a manager at Brooklyn Running Co., a running shop in New York City. “But if you’re starting to feel beat up, a footwear change can help.”
The good news? Even if you haven’t changed your sneakers in years, you most likely do not need the latest carbon-fiber technology or the coolest new shoe. You just need guidance to find your best fit. • Start at the bottom.
To begin, look at what you’ve been working with. Have you been running with an old pair of trainers, a pair of shoes you bought years ago or ones you purchased on a whim a few months back? How many miles do you think you’ve run in the past few months? And do you have any aches or pains?
When a shoe begins to wear down, the support and cushioning becomes less effective. The bottom of your shoes will give you some guidance, as well. If you notice the tread is worn out — or even “balding” — in some places, it’s a sign you’re due for a new pair of sneakers. The patterns of wear and tear will also provide clues as to how you load your weight as you run, and these markers could be helpful when you look for your next pair of shoes.
• Run to the store. A specialty shoe store should be staffed by local runners who know the sport and have had their own aches and pains. Ideally, a staff member will take a look at your feet and watch you walk or run to evaluate your stride. You should have the opportunity to run or walk (on a treadmill or outside) in a handful of shoes and discuss goals and concerns, such as specific pain points or training plans.
You may try on a variety of shoes with different levels of arch support and cushioning. Make sure you have about a thumbnail’s width of space between your toes and the end of the shoe, and pay attention to what feels most comfortable.
• Know when to move on. Shoes should be replaced, on average, after every 350 miles run, experts say. But runners wear through their shoes based on their routines; trail runners may wear through shoes differently than a former college linebacker. You can safely assume if you continue running, you will need to invest in new shoes pretty regularly.