Running Shoes 101

So you want to start running but you don’t know where to start when it comes to running shoes? I’ll give you a tip, do not purchase the cheapest pair that you can find online. Now I tend to be overly cautious when it comes to injuries and my feet but ask any runner and they will tell you that your running shoes can either make or break you, literally.

Getting Fitted

If you have never been fitted for running shoes, I highly recommend visiting your local running store. Most running stores will be able to evaluate your foot type, biomechanics and run a gait analysis. That will help to narrow down the models across different brands that are best for your feet. For example, I wear custom orthotics from my podiatrist so I know that I need to wear a neutral shoe. It may not seem important but this will help to keep you injury-free.


Size up by at least half size and don’t be ashamed if you need to go even bigger. I started out by sizing up at a half size but feet change over time and I now size up a full size larger than my everyday shoes.

Track Mileage

While it may be tempting to run in the same pair of shoes until they are completely worn out, try to resist the urge to take care of your feet. The general rule of thumb is to replace your shoes every 300 to 500 miles, depending on the individual. As I mentioned before, I am overly cautious and I replace my shoes every 250 to 300 miles. I am generally able to tell when my shoes are getting close to the end because either my shoes feel weak or my feet start to hurt.

Go By Feel

As with everything else in running, the most important takeaway is to go by feel. Pay attention to how everything is feeling, your feet will thank you for it!


If you are interested in learning more, Runner’s World posted a Running Shoe FAQ page that I highly recommend checking out!

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