Authored by Jackie Skrobot, MS, ATC, Athletic Trainer at ATI Bourbonnais Mooney Drive
Is it time for a new pair of running shoes? Here are some tips that are especially helpful for the first time runners out there:
- Go to a running shoe store that specializes in running, triathlons, etc. Many of the staff are runners themselves so they can fit you appropriately for the right pair of shoe!
- Do not buy the shoe based on the appearance…the cutest looking shoe may not be the appropriate shoe for you and may cause problems in the future.
- Take your old pair of shoes with you so the staff can look at your wear pattern.
- Make sure to bring/wear appropriate clothing when shopping such as socks and workout clothing. Many stores will have you run/walk in the shoe to watch for gait.
- Timing to change shoes depends on various factors including shoe type, body type, frequency of running, distance of running, and running form. A general guideline is every 300-500 miles, but people should figure out their personal needs based on logging mileage.
- Take into consideration that your feet are the widest at the end of the day, which may affect shoe fit.
- Make sure the shoe is comfortable in the store.
- Give the staff information about you such as mileage, how often you run, where you run, if you are training for a race, and type of surfaces you run on.
- Wearing your shoes while walking initially and gradually increasing your use of the shoes with running will help to avoid blisters and other running related injuries.
- After about a week if you are getting sores, blisters, etc. many stores have a return/exchange policy.