Minimalist. Zero drop. Pronation, cushion, and motion control. The technology changes, but the question remains: what shoes are best for me? We answer eight eternal questions about choosing the right pair. And if you're currently in the market, we’ve also included a few of the 22 models reviewed in the Fall 2013 Running Shoe Guide.
From the Runner’s World Gear Guide, one of more than a dozen free training guides available from Runner’s World.
1. When is it time to retire my running shoes?
 More From Runner's World Fall 2013 Shoe Guide: | Between 300 and 500 miles. Why the range? Because how quickly a shoe wears depends on you. If you land hard on your heels with each stride, for example, you’re going to wear through shoes more quickly than more efficient runners do. Keep track of the mileage on your shoes in your training log. And go by feel. If after a normal run your legs feel as if the shoes aren’t providing you adequate protection, they probably aren’t. |
2. Does the surface you run on affect how your shoes wear?
Fall 2013 Shoe Guide: | Road running will make your shoes break down faster than trail running, for sure, but the way you run is an even bigger factor. A 200-pound heavy heel-striker who runs exclusively on trails will most likely wear out his shoes well before a 100-pound biomechanically efficient road runner. |
3. Is it possible that the same pair of shoes (same manufacturer and model) fit differently?
Yes. Though shoe companies put huge resources into quality control, no two shoes are exactly the same. The same shoe can be made in different factories with different levels of quality control, for example. Our advice: Always try on the shoes.
4. What features should I look for in a dress shoe?
Runners set themselves up for injury by wearing non-supportive casual or dress shoes all day long. As with running shoes, dress shoes should have a snug, supportive heel, a good feel through the arch area, and no pinching or restriction in the forefoot. Look for shoes that have form-fitting removable sockliners, or consider buying an over-the-counter insert for added support. Replace your dress shoes regularly, because—as with running shoes—they lose their cushioning and support features over time.
5. Should I wear-in new shoes before I run in them?
In the past, running shoes were made of leather or inflexible synthetics, and they required a break-in period. Today’s shoes are made of much softer, more flexible materials that don’t crimp or otherwise irritate your feet right out of the box.
Having said that, pulling on a new pair of trainers for speedwork may seem like no big deal, but it could be a mistake. If the fit is slightly off, it can lead to irritation. If that happens on a five-miler, you can always loop back home, but stopping speedwork early or having to deal with a potential blister can affect your training, so it’s best to take at least a short run first.
6. I’m a big guy just getting back into the sport. Any suggestions?
| Our first recommendation is to start slow and build mileage gradually because the forces produced during running are proportional to a runner’s weight, so you’ll be at greater risk of injury until you get into shape. Protect your body by looking for shoes in the motion-control or stability category. They will offer you maximum impact protection while also giving your feet plenty of arch support. |
Fall 2013 Shoe Guide:
New Balance 1260 V3 ($145)
A solid shoe for big runners that doesn't feel clunky.
7. Should I wear racing flats for speedwork? Or a marathon?
| With a lower heel than everyday trainers, a thin, airy build, and little outsole tread, racing flats offer as much as you need for race day and nothing more. Runners not used to flats should ease into wearing them. You don’t need to wear a flat for speedwork or a marathon. Wearing regular lightweight trainers, of 11 ounces or less, should serve you just fine. Fall 2013 Shoe Guide: |
8. What’s all the hubbub about minimalist running?
Fall 2013 Shoe Guide: | Barefoot advocates contend that bare feet and minimal shoes help runners strengthen their feet so that they can move in healthy ways, and highly cushioned shoes may prevent their feet from strengthening naturally. While there has been no research to definitively link barefoot running with a reduction in injuries, advocates say that running barefoot forces you to take shorter, more frequent steps and land more softly, making you less prone to stress fractures, plantar fasciitis, and other injuries. The biggest risk to running barefoot is stepping on a sharp object, stubbing a toe, and getting sidelined. |
If you want to try minimal shoes, ease into them slowly. If you’re used to wearing a stability shoe, try a performance trainer before moving to a racing flat or minimal shoe. Stick with your regular trainers for long runs and use your minimal shoes for shorter distances until you’re used to them. Build up your foot strength with barefoot strides on grass. A gradual transition can help keep you from getting injured.
