Ask the Experts: Running Gear

Technical fabrics help cool and heat the body so you stay comfortable while you run.

Claire Wood and Lara Dittoe of Brooks Sports
Her Sports + Fitness

I'm a walker transitioning to running and about to buy my first pair of running shoes. Where do I start?

Selecting shoes is one of the most important choices you'll make as a new runner. With each running stride, your lower body bears the impact of about two to three times your body weight. Finding shoes that can help absorb that shock, as well as facilitate (or correct, if needed) your gait, will not only make running more comfortable, but also help improve performance and prevent injury.

Buy shoes--especially your first pair--from a running specialty store, where experts analyze your foot type to help you find the right shoe. Ask more experienced runners to recommend a store. Some pros may analyze your gait by watching you run, either on a treadmill or around the store.

After determining your foot type and gait, a fit expert will decide which of the three main running shoe categories is appropriate for you--support (sometimes called "stability"), motion control or neutral-cushioned. Each is designed to address pronation, the foot's natural inward roll, which helps your body better absorb the shock of impact. However, overpronation (rolling inward too much) produces extra stress on the inside of the legs and feet, which can cause injuries such as shin splints and plantar fasciitis. Long-term overpronation can also result in chronic knee, lower-back and hip pain.

Most runners are moderate overpronators, usually with arches of average height, and fall into the support shoe category. A support shoe has a stability device--an area of thicker and denser material at the center and/or heel to counteract excessive inward roll. A motion-control shoe is best for severe overpronators, often flat-footed, who have extreme inward movement of the feet, ankles and arches. Motion-control shoes have extra stability on both sides of the shoe to ensure a more stable gait.

The neutral-cushioned category is for normal pronators with an efficient gait, typically with high, rigid arches. They don't need stabilizing devices to correct their already good gait, so choosing a comfortable level of cushioning is the main concern. A neutral shoe also is necessary for the rare runner who underpronates. Some runners with high arches roll toward the outsides of their feet and should avoid stability devices that would encourage this movement.

Often, the type of foot arch--low, average or high--dictates the type of shoe required. But there are plenty of exceptions to this rule--another reason to get an expert's assistance, instead of assuming a certain arch automatically calls for a specific shoe.

Also remember that feet swell a bit while running, so allow about a quarter inch of room at the tip of the big toe. It's normal to wear running shoes that are one size or more larger than your street shoe size. Run in shoes too small and you risk bruising or even losing toenails.
 
I've been running for about three years with a few races under my belt (5ks to half-marathons). I've always worn the same type of running shoe for everything, but I see others wearing racing flats for speed work and racing. Should I give them a try?

A racing flat is a more minimal, lighter weight performance shoe than a regular running shoe. With less bulk and weight, flats help give runners extra speed for shorter, higher-intensity sessions like track workouts, tempo runs and, of course, racing. Most running specialty stores carry a few racing flats--some that feel barely there, others with a bit more "meat" to them--that are much lighter than your regular shoe.

They're not for beginners, though. It takes at least eight months to a year of consistent running to build the leg strength and gait efficiency to handle the minimal cushioning and support of a flat without risking injury. Based on your running experience, you should definitely give them a try, but you'll want to transition to flats gradually. First, try your racing flats during training, for an interval session or a short tempo run. You don't want to spend all your time in them during the first workout, however. Warm up or cool down in your regular shoes and use your flats only for the specific workout. If your legs respond well, and you don't experience any pain or an unusual amount of soreness, then you should do well in flats. But give yourself a few weeks to break them in before your race.

Many runners can safely enjoy the lighter, more performance-oriented feel of the racing flat in shorter races such as 5ks and 10ks. However, longer distances must be treated with more caution. If you're an overpronator or underpronator with a foot type needing extra support, motion control or cushioning, transition gradually to flats in longer races. For example, if you plan to use them for a half marathon, train in flats at least a month before the race doing a few long runs (eight to 10 miles) to get your body used to absorbing some of the shock that your more cushioned training shoes usually absorb.

We don't recommend using flats for races longer than 13.1 miles--leave that to elite and professional runners who have the years of serious training and superior physical conditioning to safely handle marathon distances in flats. Also, if you wear inserts or orthotics in your regular shoes, use them in your racing flats as well.