I often have challengers ask me what type of athletic shoes to buy. I like my Nike Free shoes for home workouts, but I need something that provides more cushion and stability for running. Several years ago my brother suggested the Mizuno brand as a good running shoe. He’s a two-time Ironman finisher and personal trainer, so who am I to argue? Plus, he wears them himself. While I like this brand, it may not be right for you. It’s important to know what to look for when in a shoe as well as when to replace them.
When to Replace Running Shoes
For me, it’s hard to know when to replace my shoes. I take pretty good care of them, run inside on the treadmill most of the time, so they don’t show signs of wear that most outdoor trail runners see. However, I know I should still be replacing them after logging lots of miles. After extended use, running shoes will wear out and fail to provide you with the shock absorption and stability you need to protect your legs, knees and joints. The general guideline is every 400-500 miles. I figure I average about 10-15 miles a week, so I should be replacing them a lot more often than I do.
How to Select Running Shoes
Most specialty sporting goods stores will have salespeople trained to help you out with this if you don’t know what type of foot you have. Looking at your current shoes and where they are showing signs of wear is another indicator.
- Wear on the Inside Edge (Overpronation) – Look for a shoe that provides additional stability
- Wear on the Outside Edge (Supination) – Look for a shoe that provides additional cushioning
“Looking at a runner’s foot leads us to what type of shoe they should be in. The three main foot types are flat, neutral and high arches. Flat feet tend to have fallen arches, making them flexible and prone to overpronation, an inward rolling motion. Neutral feet are the most biomechanically sound variety, putting them somewhere in the middle. High-arched feet are essentially the polar opposite of flat feet. When the arches are particularly defined, the feet end up being rigid, leading to supination, or landing on the outside edges of the feet.
Read more at http://running.competitor.com/2014/09/shoes-and-gear/running-101-how-to-select-the-best-pair-of-running-shoes_49598#YZR1G6kPULdILrmw.99
I have neutral feet, so I have more options that most. I have also been told to go up a half size when buying running shoes. This really depends on the brand and how they fit, but make sure there is plenty of room in the toe box when you try them on. With my Mizuno shoes, I did go up a half size and recommend you do that too with this brand. It tends to run a little bit small.
Break Them In
Please, PLEASE break in your shoes before doing an extended run (you will thank me for this one). I wear mine to walk in at first, then progress on to shorter runs. I won’t do a long run in new shoes until they’re totally broken in. Blisters will slow down your training process!
This is a sponsored conversation written by me on behalf of Mizuno. The opinions and text are all mine.