Ask the Trainer: Aren’t all Running Shoes the Same?

By Bryan Brander, Bull City Coaching, Durham, N.C.

“Running shoes are running shoes…there is no way I’m spending that much on shoes…I’m not a serious runner so my knock-a-round sneakers will do just fine.” As a running coach, I hear statements like these on a regular basis when working with new runners, but here’s to debunking the running-shoe myths.

When shopping for the right pair of running shoes here are five tips to keep in mind:

1.    Most running shoes range from $70 to over $150. If you need to justify the high price tag, keep in mind that your joints and overall health and fitness depend on well constructed, supportive footwear. There is a reason you shy aware from the entry level, off brand tires for your car if you can fiscally afford to do so. The same principle should apply to your body.

2.    There are three categories of running shoes: 1) cushion, 2) stability, and 3) motion-control. Cushion shoes are for runners with high arches and a neutral stride and foot plant. Stability shoes (most common) are for runners with normal arches that mildly pronate (roll inward). Motion-control shoes (small percentage of runners) are for those with flat arches and severe pronation.

3.    If you have never been professionally fitted for a pair of running shoes, go to a local running store that specializes on running. Reputable stores will perform a gait analysis, assess your arches, and match your biomechanics to the appropriate shoes, these service is done free of charge.

4.    Break your shoes in over time. Start by wearing them around the house or out on the town before running in them (stark white shoes are always a fashion statement). Runners can also alternate between a current pair of running shoes and the new pair every other run for the first couple weeks before you transition entirely.

5.    Most running shoes have a life span of 300-500 miles before the tread on your shoes will begin to significantly wear. Keeping a log of your mileage is a great practice. Once your shoes begin to near the end of their life go shopping for a replacement pair to ease the transition. Also, if possible only use your running shoes for running. This will keep them fresh and maintain their days longer.

Here’s to an enjoyable shopping experience that will lead to many successful miles! Run well…

Bryan Brander is a school principal by day and runner/coach by morning, night, and weekend. He began his running career, entering his first race, at the age of twelve and was blessed to have the opportunity to run competitively in high school and college. Since then he has been coaching runners and sharing his knowledge, training, and success, while also competing in a variety of distances from 5Ks to 50 milers, and enjoying his love for the sport along the way. In 2010 he founded Bull City Coaching, a comprehensive running resource to deliver his coaching on a larger scale. Bryan ran his first Get Your Rear in Gear event in Raleigh, N.C. on March 5, 2011. You can follow Bryan on Twitter or email him for more information.