Spring is finally here and with the change in weather I've seen many people out enjoying the warmer temperatures. I have about a month now before my first triathlon of the season, and I'm "gearing up," for my event. Training is part of my "gearing," but I need some new gear,( namely running shoes), in the literal sense. This blog covers the importance of good running shoes, but also how to figure out what type you need. The market is flooded with different brands that offer a variety of promises, so where do you start?
I've never been a gadget person. I don't believe in over-spending on gear or anything else for that matter. I am a " bargain shopper," by nature. My thought is why spend more when you don't have to? Also, my philosophy is gear will only get you so far. Training is more important to get you to the finish line. You can have fancy heart rate monitors, fancy bike equipment, expensive tri-suits etc., but it won't guarantee that you finish a race. Believe me, as a triathlete, you do need gear, but you don't have to take out another mortgage to have what's needed. I have been wearing the same bike shoes for about nine years now, but that is a another story.
I do believe in the importance of good running shoes for triathlon or running races. There is an exception to this; when I'm running on the HydroWorx treadmill, their treadmill is under water, so shoes are an option. Most of the employees there use a basic water shoe or AQX water shoes, I like bare feet.
There are so many brands, where do you begin? I call this the footprint test. Find a brown paper bag or butcher paper and spread it out. Next, wet the bottoms of your feet and make a print of your foot on the paper bag. This also works well if you have access to a pool because you could do it on the pavement after you swim. Look at your imprint carefully; if you have a high arch you need a Neutral shoe, if your arch is medium- go for a Stability shoe, if you have a low arch you'll need a Motion Control shoe. Sounds complicated, but it isn't.
Once you figure out what type of arch you have you need to know your body frame. If you are a larger man or woman( over180lb man, over 150lb woman) look for a plus shoe as well as whether or not you need a Neutral ,Stability, or Motion Control . If you are a lighter runner that races or runs fast (man under 180lb., under 150lb. woman) you would need to add performance to your shoe as well as what type of arch you have. For example, I am a 130 lb. woman who likes to race and I have a high arch; I would need a Neutral performance shoe or a Neutral p shoe. Basically if you are a heavier runner you need added cushion, and if you are a fast runner and on the light side, you'll need a more flexible, lighter shoe.
Once you know your arch and your body type it's a breeze. I would recommend going to a running store that specializes in fitting you. A great store is, Inside Out Sports in Cary, NC. They are a triathlon store, but they know about running shoes and how to fit you. If you tell them your arch type as well as your body type, they will be able to set you up. They also have online shopping once you get your first pair. Some stores for my PA friends include, Appalachian Running Co. in Carlisle, and Inside Track in Harrisburg.
Brands are another story. There are so many brands what should you choose? I really feel that this part is personal preference because all brands make shoes that fit different arches. I asked some of my friends who run and got a variety of answers; Jen C. said," definitely Asics,Nike's gave me no support," Jen Mc. said," Dolce Vita Heals as I run late to the office," Shellie G. said," Mizuno for trails," my husband ( non-runner) said,"Adidas Adi- Zero, in fresh lemon," okay so not all the comments were exactly what I was looking for, but you get the picture. The brands are all different and just like your footprint, it's very personal.
A word to the wise; don't change once you find something that works for you. Once I changed running shoe brands. I've always been an Asics girl. I go for the cushioned, neutral shoe as I have a med-high arch and am average in size. The Asics always gave me the cushioning I needed. Then one day, I decided to try a new pair of running shoes, called Super Nova Cushion made by Adidas. The shoes were supposed to be a cushioned shoe, but for my particular foot they did not work because I ended up with a stress fracture-if it ain't broke don't fix it! I learned my lesson, and now only wear Asics(either Gel Cumulus or Gel Platinum).
One more tip; you don't have to break the bank to get a decent pair of running shoes. I had an orthopedic tell me( during my visit when I had a stress fracture)," anything over $80.00 is fluff." He's right, after that price point, it is all about marketing. Also realize that it only costs the manufacturers about $3.50 to make a pair of running shoes( I learned this from my husband the Marine, who toured a Nike factory in Japan).Running shoes are not a commodity.
I highly believe in adding inserts to your running shoes as well. Again, this is a personal preference but it works for me. Remove the cheap inserts in your shoes and add an insert. The original inserts offer no cushioning. I recommend the Sof Sol brand inserts. This brand offers different inserts for different arches; here's that concept again. Sof Sol also makes an insert that you can custom mold to your foot with a little tweaking and an oven. I love the Sof Sol for a medium arch. My shoes tend to last a little longer with the inserts and I get extra cushion which I love. You can find these at Dick's or other sporting goods stores for around $20.00.
Running shoes typically last around six months. "Typically," is the key word here. I change out my running shoes around every four or five months depending on my training/racing schedule. I also know when my knees start to get twingy it is time to change out my shoes. High mileage runners will need to change out their running shoes more frequently than the weekend warrior. Again, it is all about personal preference and how your body is feeling. Listen to your body and if you are experiencing more than usual pain check out your shoes.
Whether you are a new or seasoned runner, a good pair of shoes will carry you where you want to go.
Tri- On Friends,
Kelly
Check out http://www.roadrunnersports.com/
Their site has a lot of great information which I used for this article. They also have a great assortment of gear.
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