What have you always wanted to know about running shoes? How to choose a shoe, what brands to consider (and which ones to avoid), how to take care of them, and what’s best for the kind of running you do?
Speaking for myself, I’m always flummoxed when I walk into a running store, because I buy shoes roughly every year and it always seems they’ve changed completely every 12 months.
Our writer Hollie Sick shared on Instagram earlier this week a talk she gave for 2 hours on running shoes, which inspired this morning’s topic — and if you know a lot about shoes, please share with us your tips and secrets. 😀 — Terrell
FYI: From today’s discussion, we’ll collect the questions you guys have and base an upcoming article series on what you want to know/learn — so fire away!
why are companies constantly changing the shoes! every year i stress because they've always made some sort of "improvement". would be nice to consistently be able to get the shoe that works for you.
I agree. I've been lucky [knocks on wood] that my Ghosts have not been majorly "improved". I started wearing Ghosts with the 5s and I'm up to the 12s now because they haven't significantly changed the shoe. Because of that, though, I fear that, eventually, they will and then I'll have to find a brand new shoe I can run in. *facepalm*
As someone who works in run specialty, the Ghost won't change a lot. It would be shocking. It's one of Brook's most consistent shoes and they lose a lot of people if they change it.
Like cell phones and cars, better materials are found to make the next model "better". Or maybe specific materials because they got too pricy!
I wish Brooks would be consistent with the Adrenaline - I started wearing them in 2012 and loved them, but they change to extremes in my opinion from year to year. There have been years that I have scurried the internet to find the older models because the newest didn't work for me. My favorites since 2012 were probably 2014 and 2018.
The Adrenalines tore my feet up. In 2018, I got a pair because my running store was out of Ghosts in my size so they recommended the Adrenaline. I lasted about 85 miles on them and got rid of them. I bought a pair of Ghost 11s at a running store my wife found when we were on vacation in Vancouver. I was joking with the owner that I flew 2000+ miles just to buy shoes from him. :)
Hey John, if you don't mind me asking what running store did you go too originally? Most running stores wouldn't advise going from the Ghost to the Adrenaline because the Ghost is very neutral while the Adrenaline is a stable shoe. Makes sense they would tear your feet up.
I was a loyal Ghost fan up until the 12. I ran in them for the first time after purchasing and before I hit a mile they triggered a feeling of plantar fasciitis for me. I then ran in my 11s and they were fine so I tried the 12s again and same thing so I had to take them back. I'm not sure what they changed but for me my feel were like "no way". So I went to the Brooks Ricochet. These work but I'm not in love with the higher material around my ankle.
That's a great idea for a long-form article because there sure is a lot. A few months ago, I wrote an article about the anatomy of running shoes that I think might help you a lot. It explains all of the pieces that make a running shoe. We want to have a whole series about different components of running shoes through the newsletter. https://fueledbylolz.com/2019/10/30/the-anatomy-of-a-running-shoe/
There are myriad options out there, and frankly it's dizzying. I prefer the New Balance brand and have had good luck with them. I'm a big dude with a wide toe box and NB has a more comfortable fit. I keep 2-3 pairs of different models on rotation. What works for me is the v1080 for weekly training and the Beacon for runs longer than 5 miles. I also wear a Fuel Cell version for 5Ks as they are a little stiffer and more responsive (read: faster).
I'd be lying if I said I wasn't lured by the siren song of Hoka and the ON Cloud shoes. I've yet to purchase a pair, but might some day grab a pair of Hokas. All the run buddies at the office wear them and swear by them.
Anymore it's probably really a matter of personal preference. However, based on experience I do firmly believe you get what you pay for.
Visiting an established running store to get analyzed and fitted by someone who knows what the are talking about is probably the best advice for someone wanting to take their running to a higher level.
In 2016 I went to a small local running shoe store and the owner sold me my first pair of ON Cloudrunners - weird color, but comfortable. I basically stopped running shortly afterwards. When I started running again last year, I put the ONs back on. I loved them. I trained for my first Half in them. I was training for my 2nd Half and noticed some of the "loops" on the bottom had broken on both shoes and I was getting some foot discomfort during long runs. I was a month out from the race and needed to get a pair of shoes quickly. I went back to the same running store and he explained how the shoes have changed :-( He recommended the Cloudflyer for stability, but he didn't have my size and I had a long run to do next day. A friend was having some shoe issues and gave me her discarded CloudFlows that she wore once. They bothered her feet, but so far, they've been fine for me. I told the owner of the running store what I ended up with and he said he didn't like the Flow for me....or is it because I didn't buy the shoes from him??? I will say they are not good on wet pavement or ice/snow. The bottoms are very slippery. Next pair, not sure what to do.
So true and great advice but just because a running shoe is pricy doesn't make it great either. Have you tried a wide running shoe before? So many brands make wides with wider toe boxes
Hey there! No, I haven't. I have a couple of races coming up, including the Cowtown where I'm doing a challenge (10K+half). As a reward to myself for completing the training and the races, I'm going to a different running store to get a new recommendation. This store (compared to the one I usually go to) offers several brands beside NB.
The shoe you choose has to do with fit. Because a shoe works for you does not mean it will work for me. I purchase Asics Nimbus and it was great in training until I hit longer runs. Then I felt all kinds of issues.
I switched to Adrenaline 19 and now 20 and I love them.
When I started doing half marathons 12 years ago, I ran in cheap shoes ... I’m actually a jogger/walker! ... after I wore out a pair Nike’s, the running store recommended Brooks Dyads for my archless (flat) feet. It’s been Dyads and no Adrenalines that have provided the best / most comfortable fit fo me.
I started with what I had that time, which were New Balance and I liked them. But I needed to change them eventually, roughly after 4 months. Was running in Brooks for 2 years (Levitate, Ghost 10, and then 11), Launch 5 and 6 - I was using more than one pair for my runs, Ghost for longer ones, Launch - for speed work. Would be great to know more about how to keep that rotation.
Last year though I switched to Nike Epic React fly knit and felt like they were created for me. I try to buy them on sale (whatever color) and don't care about new models - I hope they don't make significant changes to it. I still use my Brooks, but prefer run races in Nike Epic React that works for me the best.
I would like to learn more about which shoes are appropriate for various types of runs. I recall Hollie Sick writing that utilizing more than one pair could really help training. I would like to learn more about this. For example, would a lighter shoe work best for interval training and sprinting?
The yearly changes are extremely frustrating. Second the motion that visiting an established running store is, at minimum, a good way to get started in terms of what type of shoe you need, whether you should consider inserts, etc.
YES! The past few years, a lot of brands aren't changing as much. They don't want potential customers to leave their favorite model of shoe for a different brand.
I rotate 3 pair of shoes. I have heard that it helps prevent injuries. I also like to rotate so that I can add to my running shoe addiction! :-) I try to put around 400 miles on each pair before I retire them. What does the group think about rotating? My current 3 are Saucony, New Balance, and Nike ... for what its worth.
I like the idea of rotating. I am monitoring this thread as I am looking for a third shoe. I have Brooks Adrenaline 19s and Nike Epic Reacts right now.
I rotate between hoka cliftons and new balance fresh foam for roads and use Hoka speedgoats for trails. I don't have injuries unless I fall on trails (ugh) and I think the rotating helps.
I'd love to know how long to hang on to running shoes. Is 400 miles reasonable? Can you then still use them as emergency shoes if another pair is wet? BTW I love my Hoka Bondies. I'm on my 4th pair already
I have logged as much as 3000 miles on a pair of running shoes. Granted, those were pretty shot, but 2000 is not terribly unusual. I rotate 3 pairs, and apply "Shoe Goo" to the wear point of the heal every few runs. The three pairs I run in today are about 7 years, 4 years, and 1 year old. And, no injuries in many years. It is form, not the age of the shoe. I feel better in some of the old worn-in ones.
Shoe goo is best used as a thin coating on the slightly worn area, before it gets too bad. I would not take a pair of worn out shoes, and try to rebuild them. How I do it is apply a thin coating to the area of the heal area when I take the shoes off. It takes only a few seconds, and it will be dry and ready to go again for the next run. That way, the shoe stays in near perfect condition all its life, and that realistically is about 2000 miles. By then other things start wearing through.
Nicky, 400 miles is reasonable. Most shoes beyond that will have soft areas on bottom of shoes. At this point you are losing the much needed support. You don't want foot issues to start emerging.
Anywhere between 300-500 is reasonable. If your legs start to feel heavy, tired, or sore, or you getting shin splints, knee pain, or issues like that...it might be the shoes.
Road races or trail races I'm wearing lightweight shoes. Roads I go with Brook's Hyperion (6.5) oz. Trail races New Balance MT 10 v1 Minimus shoes (7.3) oz. I have run 50'k races with the Hyperion. Seems they will be coming out with new Hyperion models in February.
These shoes are light, they work for me for a several reasons. First I'm a lightweight runner. Also my feet barely leave the ground. I employ a very quick, short stride. I use a running cadence or stp of 208.
By using basically a shuffle stride I'm able to run pretty high weekly running total (98 last week). Also it's been many years since I have had even a minor injury.
It's often beneficial to get off the pavement couple times a week via trails or treadmill. I have tried super light shoes like the Mizuno Wave and there is not enough support there- actually run slower times. I have put on a heavier shoe- over 8 oz and it feel like I'm running in quicksand. I'm working much harder to run same pace as I do with the lighter shoes. Guess one needs to find a balance with regards to shoe support. What works for one runner may not work at all for another. I typically buy new shoes every 6 weeks, when appreciable wear is becoming evident (usually 375-390 miles).
I have 3 pairs of shoes I rotate depending on the weather and the conditions. This morning, I wore my trusty Addidas and as I got going I realized that the blacktop has a thin layer of ice in spots. I backed off and tried to stick to the gutters as they were cement. I have a pair of Addidas Terex shoes that I wear when there is snow or ice (should have had these on this morning) because they have a little more gripping soles. I have now signed up for a trail series and purchased New Balance Trail shoes. I did wear them a couple of times when we had some snow on the ground and they seemed to work well. Can't wait to try them out on the trails but for now, training for a half marathon so will most likely use them for one of my off-run days and take a trek through out local park that has trails. I used to wear Brooks and still do for some of my walking and occasionally when I am having an arthritis flare. Right now, my go to is Addidas but I am willing to try new styles if I hear good things. I too tried Hoka and I tried one run and found that I felt like I was going to roll my ankle and back they went. Happy Running Everyone!
Changing running shoes is almost traumatic for me. I was training and switched from new balance fresh foam to brooks (because both of my sisters love them) and It seemed to trigger plantar fasciitis. I ended up going back to my beat up sneakers (after using a bike for training while I healed) to finish my first half marathon. Since then I’m afraid of experimenting with other brands that seem to provide different supports in the arch. I would like to understand more about arch composition and how different shoes may be suitable to different shapes of arches.
You can change between brands but it's important to make sure the shoes are equal in stability and cushioning. For instance, you don't want to go from the New Balance 1080 fresh foam, to the Brooks Adrenaline...that's a recipe for disaster. But you could go from the New Balance 1080 to the Ghost or Glycerin. But I hear you on switching brands. I got a stress fracture while wearing New balance (wasn't the shoe) and it took me years to run in NB again. Now I love them.
I'm glad you mentioned that, Lora, as I've experienced a similar thing. I'm afraid sometimes to change anything at all about the gear I use b/c of issues like this.
I would like to learn more about which shoes are appropriate for various types of workouts. I recall Hollie Sick writing that utilizing more than one pair of shoes might be beneficial for training. I am wondering which types of shoes I should use for different types of runs. For example, would a lighter shoe be better for sprinting and/or interval training?
Rebecca, I use the same shoes for a 5 mile training run or a 20-28 mile run. Some of it is a comfort level and also with year in and year out injury free and still improving, its kind of hard to change at this point. I like to go out each run with a mileage range, never being afraid to adjust on the fly. Today's goal is 20-22 miles. Some days I have a 5 mile range.
The most minimum I tell people is: have a lighter shoe for sprinting or racing. A shoe you just "feel fast in". Then have an everyday running shoe. Most of your weekly training. Usually a medium-high cushioned shoe. Then a long run shoe, usually medium to high cushion.
Years ago like 1989 Roger Soler in San Antonio would let me go back to their supply area and try on all the shoes to my hearts delight That’s how I found the perfect “angels singing shoe And believe me when I say All brands. Problem is asic changed to narrow toe box to them it was a Design improvement looks good can’t run in them With other sports Cycling they depend on equipment Hey we need good shoes to run For new runners I hope they are getting the right shoe Deb Stuart Running Happy in Texas
Great topic. I bought the latest model of Nike Vomero and had to send them back as they were super uncomfortable. I also bought Saucony Triumph (regrettably online) and the size I had always worn ended up being too small. I guess I learned my lesson and will now only buy from my local shoe store!
This is kind of related to shoes... but I have gotten mixed feedback on running with inserts. How important are they really? Does it make that big of a difference?
I’ve been using the Nike Pegasus. They work great for me, I am in need of a new pair. So I may look into Brooks. I’ve seen lots of people wear the Hokas. I’m not sure about those. They seem like they would be heavy to run in. I appreciate everyone’s feed On this. Have a great day.
I loved my first pair of Hokas. They were great for running on gravel. I purchased a second pair and something was off with the toe box. I had terrible foot pain so I am now wearing Brooks and things seem to be better.
After the Asics Nimbus 18, they went to hell in a hand basket.. Switched to the Brooks Ghost 10 and it was LOVE at the first mile... Unless they decide to improve their shoes like Asics did, I'll stick with them...
I have worn Brooks Ghost for years. Some models I have liked more than others. I tried Hokas with moderate success this summer, but am back to Ghost. It’s diificult for me to judge a great fit in the store. Any tips on that would be appreciated. Our local fitness does bring in vendor reps from time to time and also allows returns, even after the shoes are worn. That defines great customer service for me.
Most running stores have an exchange policy that you can run in them and if they don’t work out, you can exchange. Time limit depends between stores but usually about 2 weeks.
I'm going to mix two different thread topics to comment.
Since we talked about reading Running with Sherman, I decided to reread Born to Run. He discusses running shoes at length and he makes it sound like the entire industry is a huge hoax only out to make money. He discusses barefoot running, which is not something I am willing to try, but I was wondering what others think about this topic. Not just barefoot running, but the idea that running shoes do nothing and may even hurt.
Having said that, when I decided to train for a marathon, I did go to a local running shoe store and bought some NB there that I LOVE!
Barefoot works for a lot of people, but it doesn't work for everyone. I read Born to Run and Running with Sherman and I think they both make valid points. I do believe many people are "overmedicated" when it comes to shoes. Does every single person need orthotics? No. Do you need orthotics forever after an injury like plantar fasciitis? Usually no. But I think the orthotic industry would tell you something else. The best thing you can do is start slow and take it from there. More food for thought: If shoes were really meant to "hinder or hurt us", why are no professional runners, running barefoot?
Really glad you mentioned it; there's actually been a lot of history since the book was published, research into whether barefoot running really is good for you, etc. I'm going to defer to Hollie (she's a real expert, not me), but it's something I plan on digging into.
A shoe that allows room for your toes would be Altra’s, The toe box is shaped like your foot. But they are zero drop shoes and while I love them, it takes some getting used to if your not used to running with your heel at the same level as your toes.
Forgot to add that I tried Hoka, but after one mile I felt numbness in both feet. Switched to walking - fine. Started running - again, numbness on the bottom of my feet. Weird. Was able to return/exchange them for Brooks that time. While I see a lot of people run in Hoka and love them, apparently they are not for me. And I tried them at the store, they did fit fine but nope, simply not for me.
With that said, I would also like to know what checkpoints might be useful to know that shoes fit someone's feet. Or may be what movements are recommended to try to see that the shoe fit - I did run 5 minutes on a treadmill in Hoka, was fine. But couldn't run after mile 2 in real life.
i know nothing of shoes.! I find one i like and pray they dont change it! Everyone LOVES Brooks or Asics, but neither work for me. Both gave me issues.
Ha yeah! Both brands are popular but they aren't the best for everyone. Brooks isn't the best for either, yet in run specialty, they are sometimes half of all customer sales.
I’m struggling to find new running shoes. I wear ASICS Kayano due to the way I plant my feet. I don’t find these the best but have no options as I wear a size 12.5 Narrow width. Currently I’be searches online to find any without success.
That's a size that really doesn't exist for womens shoes. Of any brand, Asics runs the most narrow. Trying to the Asics 2000 or Brooks adrenaline might be worth your while. Still a narrow arch, slightly wider toebox.
I love my Salomons. Between running 5k's to half marathons and doing OCR I love that they have regular running shoes and trail shoes. The added bonus is that I don't have to worry about them coming untied in a race.
I picked up a pair of ASICS Contend 4’s for the gym when I joined last winter. They were cheap. I didn’t plan to take up running but it happened and I was out there in my $40 shoes. I did a spring/summer of training and my first half marathon. Trusty little things saw me through but when it was time to replace I went to a specialty run store to get analyzed and I was lucky to learn I was in the right kind of shoe but if I wanted to go ‘better’ (I did), the Nimbus 21 was up the chain in the same family as the Contend. Seemed like a no-brainer but I have been having issues ever since. Shin splints, heel pain, ankle stuff, and what feels like PF since I ran my second half last weekend. Very frustrated and disappointed. I’m tempted to go back to the Contend 4 but I wanted a little more cushion as my heels would get sore following longer runs (though I really don’t believe I am a heel striker).
Always go with what works. It does make sense the Nimbus should be better for you, but it doesn't always work that way. I would exchange them for something that does work.
I've always replaced shoes every six months, regardless of the tread wear. I'm a 160lb female half marathon walker, so I'm pounding the payment heavily. I also wear a custom orthotic. I switched to Hoka (from Brooks) and they seem to be fine. Any other thoughts on shoes for heavier women?
Weight actually just doesn’t make an impact on appropriate shoe. Fitting the orthotic into a shoe Hoka, Brooks, New Balance all seem to fit orthotics well.
Brooks are for people like me. I'm an older runner who has running issues. I need the guide rails. I liked the older ASICS with the wide toe box. Are there any others that are better for my pronation?
Brooks is for many. They are the number one selling running shoe brand right now. I couldn't make recommendations based on that but Brooks, Hoka, New Balance all have great pronation shoes.
In South Dakota and then Colorado I used s great pair of $175 Newton Running Shoes that were so great to run in ( finally wore them out after few years good use
I have a pair of newton's that I love! Bought them in a a running store in Pittsburgh, cant find them in my home town though. I'll need a new pair after this spring time training schedule.
The "big" question that keeps me awake at night is .... for several years I was a heel striker that overpronated so I wore only support shoes. Now I have changed to a mid-foot strike, for a little over a year, can I switch to a neutral shoe or stick with a support shoe???? Any suggestions would be appreciated... within reason...😊
It's tough to say and I would say go get looked at. Where you strike on a shoe, heel, toe, forefront...whereever, doesn't mean you need to stability shoe or not. Go with what feels comfortable when running.
Asics did change a few years ago. Their toebox got very narrow. We actually worried they might drop out of run specialty. They have gotten better from previous years and the newest Nimbus is worth your while to try on. It's the first time in about 5 years I can say Asics has built good running shoes again.
Swore by Asics for years... my favorite was the Nimbus 18's... then like you said, they "New & Improved" them... I switched to Brooks Ghost and now own three pairs... On good point that has already been said, A shoe for a 5 or 10k may not be the one for a half or full marathon... it maybe a bit costly, but you can't tell what a new shoe is like trying them on in the store... you need to get a good fit and then run the hell out of them...
Agree The 18s were my favorite and then the 19’s and up have narrow toebox. I want to go back to the 18s can’t find any in my size. 10 for short mileage days 10 1/2 for ling runs. I RUNNING store put me in Brooks ghost 12 but still not the same
why are companies constantly changing the shoes! every year i stress because they've always made some sort of "improvement". would be nice to consistently be able to get the shoe that works for you.
Change is not always a good thing. If they would keep the shoes the same, you know what you were getting.
I agree. I've been lucky [knocks on wood] that my Ghosts have not been majorly "improved". I started wearing Ghosts with the 5s and I'm up to the 12s now because they haven't significantly changed the shoe. Because of that, though, I fear that, eventually, they will and then I'll have to find a brand new shoe I can run in. *facepalm*
As someone who works in run specialty, the Ghost won't change a lot. It would be shocking. It's one of Brook's most consistent shoes and they lose a lot of people if they change it.
Like cell phones and cars, better materials are found to make the next model "better". Or maybe specific materials because they got too pricy!
I wish Brooks would be consistent with the Adrenaline - I started wearing them in 2012 and loved them, but they change to extremes in my opinion from year to year. There have been years that I have scurried the internet to find the older models because the newest didn't work for me. My favorites since 2012 were probably 2014 and 2018.
The Adrenalines tore my feet up. In 2018, I got a pair because my running store was out of Ghosts in my size so they recommended the Adrenaline. I lasted about 85 miles on them and got rid of them. I bought a pair of Ghost 11s at a running store my wife found when we were on vacation in Vancouver. I was joking with the owner that I flew 2000+ miles just to buy shoes from him. :)
I'd totally fly 2000 miles to get a new pair of the same pair of running shoes I've been running in for years, and I'd definitely buy 2 pairs!!
Hey John, if you don't mind me asking what running store did you go too originally? Most running stores wouldn't advise going from the Ghost to the Adrenaline because the Ghost is very neutral while the Adrenaline is a stable shoe. Makes sense they would tear your feet up.
I completely agree with you!
I was a loyal Ghost fan up until the 12. I ran in them for the first time after purchasing and before I hit a mile they triggered a feeling of plantar fasciitis for me. I then ran in my 11s and they were fine so I tried the 12s again and same thing so I had to take them back. I'm not sure what they changed but for me my feel were like "no way". So I went to the Brooks Ricochet. These work but I'm not in love with the higher material around my ankle.
Interesting. I ran the Chicago Marathon in 12s and didn't have an issue. At least, not an issue related to the shoes... :)
Honestly, I wish I knew more about the mechanics of shoes. Toebox. Drop. Neutral. I'd love to *really* know what all that *really* means.
That's a great idea for a long-form article because there sure is a lot. A few months ago, I wrote an article about the anatomy of running shoes that I think might help you a lot. It explains all of the pieces that make a running shoe. We want to have a whole series about different components of running shoes through the newsletter. https://fueledbylolz.com/2019/10/30/the-anatomy-of-a-running-shoe/
Same here, John!
There are myriad options out there, and frankly it's dizzying. I prefer the New Balance brand and have had good luck with them. I'm a big dude with a wide toe box and NB has a more comfortable fit. I keep 2-3 pairs of different models on rotation. What works for me is the v1080 for weekly training and the Beacon for runs longer than 5 miles. I also wear a Fuel Cell version for 5Ks as they are a little stiffer and more responsive (read: faster).
I'd be lying if I said I wasn't lured by the siren song of Hoka and the ON Cloud shoes. I've yet to purchase a pair, but might some day grab a pair of Hokas. All the run buddies at the office wear them and swear by them.
Anymore it's probably really a matter of personal preference. However, based on experience I do firmly believe you get what you pay for.
Visiting an established running store to get analyzed and fitted by someone who knows what the are talking about is probably the best advice for someone wanting to take their running to a higher level.
In 2016 I went to a small local running shoe store and the owner sold me my first pair of ON Cloudrunners - weird color, but comfortable. I basically stopped running shortly afterwards. When I started running again last year, I put the ONs back on. I loved them. I trained for my first Half in them. I was training for my 2nd Half and noticed some of the "loops" on the bottom had broken on both shoes and I was getting some foot discomfort during long runs. I was a month out from the race and needed to get a pair of shoes quickly. I went back to the same running store and he explained how the shoes have changed :-( He recommended the Cloudflyer for stability, but he didn't have my size and I had a long run to do next day. A friend was having some shoe issues and gave me her discarded CloudFlows that she wore once. They bothered her feet, but so far, they've been fine for me. I told the owner of the running store what I ended up with and he said he didn't like the Flow for me....or is it because I didn't buy the shoes from him??? I will say they are not good on wet pavement or ice/snow. The bottoms are very slippery. Next pair, not sure what to do.
Go to another small local shoe store.
So true and great advice but just because a running shoe is pricy doesn't make it great either. Have you tried a wide running shoe before? So many brands make wides with wider toe boxes
Hey there! No, I haven't. I have a couple of races coming up, including the Cowtown where I'm doing a challenge (10K+half). As a reward to myself for completing the training and the races, I'm going to a different running store to get a new recommendation. This store (compared to the one I usually go to) offers several brands beside NB.
Cool! Good luck.
That's really good advice, Bill!
The shoe you choose has to do with fit. Because a shoe works for you does not mean it will work for me. I purchase Asics Nimbus and it was great in training until I hit longer runs. Then I felt all kinds of issues.
I switched to Adrenaline 19 and now 20 and I love them.
Everyone is different!!!
When I started doing half marathons 12 years ago, I ran in cheap shoes ... I’m actually a jogger/walker! ... after I wore out a pair Nike’s, the running store recommended Brooks Dyads for my archless (flat) feet. It’s been Dyads and no Adrenalines that have provided the best / most comfortable fit fo me.
Me again ... it should have said “NOW Adrenalines” ... breaking into 2nd pair today!
Dave, I have the same experience but they directed me to Adrenaline and I am on my second pair
I started with what I had that time, which were New Balance and I liked them. But I needed to change them eventually, roughly after 4 months. Was running in Brooks for 2 years (Levitate, Ghost 10, and then 11), Launch 5 and 6 - I was using more than one pair for my runs, Ghost for longer ones, Launch - for speed work. Would be great to know more about how to keep that rotation.
Last year though I switched to Nike Epic React fly knit and felt like they were created for me. I try to buy them on sale (whatever color) and don't care about new models - I hope they don't make significant changes to it. I still use my Brooks, but prefer run races in Nike Epic React that works for me the best.
I would like to learn more about which shoes are appropriate for various types of runs. I recall Hollie Sick writing that utilizing more than one pair could really help training. I would like to learn more about this. For example, would a lighter shoe work best for interval training and sprinting?
The yearly changes are extremely frustrating. Second the motion that visiting an established running store is, at minimum, a good way to get started in terms of what type of shoe you need, whether you should consider inserts, etc.
YES! The past few years, a lot of brands aren't changing as much. They don't want potential customers to leave their favorite model of shoe for a different brand.
I rotate 3 pair of shoes. I have heard that it helps prevent injuries. I also like to rotate so that I can add to my running shoe addiction! :-) I try to put around 400 miles on each pair before I retire them. What does the group think about rotating? My current 3 are Saucony, New Balance, and Nike ... for what its worth.
I like the idea of rotating. I am monitoring this thread as I am looking for a third shoe. I have Brooks Adrenaline 19s and Nike Epic Reacts right now.
I rotate between hoka cliftons and new balance fresh foam for roads and use Hoka speedgoats for trails. I don't have injuries unless I fall on trails (ugh) and I think the rotating helps.
I'd love to know how long to hang on to running shoes. Is 400 miles reasonable? Can you then still use them as emergency shoes if another pair is wet? BTW I love my Hoka Bondies. I'm on my 4th pair already
I have logged as much as 3000 miles on a pair of running shoes. Granted, those were pretty shot, but 2000 is not terribly unusual. I rotate 3 pairs, and apply "Shoe Goo" to the wear point of the heal every few runs. The three pairs I run in today are about 7 years, 4 years, and 1 year old. And, no injuries in many years. It is form, not the age of the shoe. I feel better in some of the old worn-in ones.
Daryl, I am interested in the idea of putting Shoe Goo on the worn spot on the heel. Does it actually rebuild some of the worn-off sole material?
Shoe goo is best used as a thin coating on the slightly worn area, before it gets too bad. I would not take a pair of worn out shoes, and try to rebuild them. How I do it is apply a thin coating to the area of the heal area when I take the shoes off. It takes only a few seconds, and it will be dry and ready to go again for the next run. That way, the shoe stays in near perfect condition all its life, and that realistically is about 2000 miles. By then other things start wearing through.
Wow, 2,000 miles is pretty amazing!
Nicky, 400 miles is reasonable. Most shoes beyond that will have soft areas on bottom of shoes. At this point you are losing the much needed support. You don't want foot issues to start emerging.
Anywhere between 300-500 is reasonable. If your legs start to feel heavy, tired, or sore, or you getting shin splints, knee pain, or issues like that...it might be the shoes.
Road races or trail races I'm wearing lightweight shoes. Roads I go with Brook's Hyperion (6.5) oz. Trail races New Balance MT 10 v1 Minimus shoes (7.3) oz. I have run 50'k races with the Hyperion. Seems they will be coming out with new Hyperion models in February.
These shoes are light, they work for me for a several reasons. First I'm a lightweight runner. Also my feet barely leave the ground. I employ a very quick, short stride. I use a running cadence or stp of 208.
By using basically a shuffle stride I'm able to run pretty high weekly running total (98 last week). Also it's been many years since I have had even a minor injury.
It's often beneficial to get off the pavement couple times a week via trails or treadmill. I have tried super light shoes like the Mizuno Wave and there is not enough support there- actually run slower times. I have put on a heavier shoe- over 8 oz and it feel like I'm running in quicksand. I'm working much harder to run same pace as I do with the lighter shoes. Guess one needs to find a balance with regards to shoe support. What works for one runner may not work at all for another. I typically buy new shoes every 6 weeks, when appreciable wear is becoming evident (usually 375-390 miles).
I have 3 pairs of shoes I rotate depending on the weather and the conditions. This morning, I wore my trusty Addidas and as I got going I realized that the blacktop has a thin layer of ice in spots. I backed off and tried to stick to the gutters as they were cement. I have a pair of Addidas Terex shoes that I wear when there is snow or ice (should have had these on this morning) because they have a little more gripping soles. I have now signed up for a trail series and purchased New Balance Trail shoes. I did wear them a couple of times when we had some snow on the ground and they seemed to work well. Can't wait to try them out on the trails but for now, training for a half marathon so will most likely use them for one of my off-run days and take a trek through out local park that has trails. I used to wear Brooks and still do for some of my walking and occasionally when I am having an arthritis flare. Right now, my go to is Addidas but I am willing to try new styles if I hear good things. I too tried Hoka and I tried one run and found that I felt like I was going to roll my ankle and back they went. Happy Running Everyone!
Changing running shoes is almost traumatic for me. I was training and switched from new balance fresh foam to brooks (because both of my sisters love them) and It seemed to trigger plantar fasciitis. I ended up going back to my beat up sneakers (after using a bike for training while I healed) to finish my first half marathon. Since then I’m afraid of experimenting with other brands that seem to provide different supports in the arch. I would like to understand more about arch composition and how different shoes may be suitable to different shapes of arches.
You can change between brands but it's important to make sure the shoes are equal in stability and cushioning. For instance, you don't want to go from the New Balance 1080 fresh foam, to the Brooks Adrenaline...that's a recipe for disaster. But you could go from the New Balance 1080 to the Ghost or Glycerin. But I hear you on switching brands. I got a stress fracture while wearing New balance (wasn't the shoe) and it took me years to run in NB again. Now I love them.
Thanks for the tip!
I'm glad you mentioned that, Lora, as I've experienced a similar thing. I'm afraid sometimes to change anything at all about the gear I use b/c of issues like this.
SAME
I would like to learn more about which shoes are appropriate for various types of workouts. I recall Hollie Sick writing that utilizing more than one pair of shoes might be beneficial for training. I am wondering which types of shoes I should use for different types of runs. For example, would a lighter shoe be better for sprinting and/or interval training?
Hi Rebecca! It might've been this article: https://halfmarathons.substack.com/p/how-to-get-the-most-miles-out-of
It was! Just wondering if anyone else has any useful tips.
Rebecca, I use the same shoes for a 5 mile training run or a 20-28 mile run. Some of it is a comfort level and also with year in and year out injury free and still improving, its kind of hard to change at this point. I like to go out each run with a mileage range, never being afraid to adjust on the fly. Today's goal is 20-22 miles. Some days I have a 5 mile range.
I hear you. I definitely have mileage goals every time I go out. However, I have never experimented with different shoe types.
The most minimum I tell people is: have a lighter shoe for sprinting or racing. A shoe you just "feel fast in". Then have an everyday running shoe. Most of your weekly training. Usually a medium-high cushioned shoe. Then a long run shoe, usually medium to high cushion.
Years ago like 1989 Roger Soler in San Antonio would let me go back to their supply area and try on all the shoes to my hearts delight That’s how I found the perfect “angels singing shoe And believe me when I say All brands. Problem is asic changed to narrow toe box to them it was a Design improvement looks good can’t run in them With other sports Cycling they depend on equipment Hey we need good shoes to run For new runners I hope they are getting the right shoe Deb Stuart Running Happy in Texas
Asics lost a lot of customers when they made their toebox more narrow!
Great topic. I bought the latest model of Nike Vomero and had to send them back as they were super uncomfortable. I also bought Saucony Triumph (regrettably online) and the size I had always worn ended up being too small. I guess I learned my lesson and will now only buy from my local shoe store!
This is kind of related to shoes... but I have gotten mixed feedback on running with inserts. How important are they really? Does it make that big of a difference?
Hey Lindsay, I actually wrote a long detailed post about inserts which might help you. If you are running well without them, you don't need them. https://fueledbylolz.com/2019/12/18/do-you-really-need-insoles-or-custom-orthotics-for-running/
I’ve been using the Nike Pegasus. They work great for me, I am in need of a new pair. So I may look into Brooks. I’ve seen lots of people wear the Hokas. I’m not sure about those. They seem like they would be heavy to run in. I appreciate everyone’s feed On this. Have a great day.
I loved my first pair of Hokas. They were great for running on gravel. I purchased a second pair and something was off with the toe box. I had terrible foot pain so I am now wearing Brooks and things seem to be better.
After the Asics Nimbus 18, they went to hell in a hand basket.. Switched to the Brooks Ghost 10 and it was LOVE at the first mile... Unless they decide to improve their shoes like Asics did, I'll stick with them...
I have worn Brooks Ghost for years. Some models I have liked more than others. I tried Hokas with moderate success this summer, but am back to Ghost. It’s diificult for me to judge a great fit in the store. Any tips on that would be appreciated. Our local fitness does bring in vendor reps from time to time and also allows returns, even after the shoes are worn. That defines great customer service for me.
Most running stores have an exchange policy that you can run in them and if they don’t work out, you can exchange. Time limit depends between stores but usually about 2 weeks.
I'm going to mix two different thread topics to comment.
Since we talked about reading Running with Sherman, I decided to reread Born to Run. He discusses running shoes at length and he makes it sound like the entire industry is a huge hoax only out to make money. He discusses barefoot running, which is not something I am willing to try, but I was wondering what others think about this topic. Not just barefoot running, but the idea that running shoes do nothing and may even hurt.
Having said that, when I decided to train for a marathon, I did go to a local running shoe store and bought some NB there that I LOVE!
Barefoot works for a lot of people, but it doesn't work for everyone. I read Born to Run and Running with Sherman and I think they both make valid points. I do believe many people are "overmedicated" when it comes to shoes. Does every single person need orthotics? No. Do you need orthotics forever after an injury like plantar fasciitis? Usually no. But I think the orthotic industry would tell you something else. The best thing you can do is start slow and take it from there. More food for thought: If shoes were really meant to "hinder or hurt us", why are no professional runners, running barefoot?
Really glad you mentioned it; there's actually been a lot of history since the book was published, research into whether barefoot running really is good for you, etc. I'm going to defer to Hollie (she's a real expert, not me), but it's something I plan on digging into.
Does anybody know of an open toed running shoe? Is this strange to ask? 😊 I just feel like I want a shoe with an open toe box.
A shoe that allows room for your toes would be Altra’s, The toe box is shaped like your foot. But they are zero drop shoes and while I love them, it takes some getting used to if your not used to running with your heel at the same level as your toes.
Like a sandal? I don't know of any!
Forgot to add that I tried Hoka, but after one mile I felt numbness in both feet. Switched to walking - fine. Started running - again, numbness on the bottom of my feet. Weird. Was able to return/exchange them for Brooks that time. While I see a lot of people run in Hoka and love them, apparently they are not for me. And I tried them at the store, they did fit fine but nope, simply not for me.
With that said, I would also like to know what checkpoints might be useful to know that shoes fit someone's feet. Or may be what movements are recommended to try to see that the shoe fit - I did run 5 minutes on a treadmill in Hoka, was fine. But couldn't run after mile 2 in real life.
i know nothing of shoes.! I find one i like and pray they dont change it! Everyone LOVES Brooks or Asics, but neither work for me. Both gave me issues.
Ha yeah! Both brands are popular but they aren't the best for everyone. Brooks isn't the best for either, yet in run specialty, they are sometimes half of all customer sales.
I had a pair of nikes that I loved, the next version were awful. I have a pair of Newton's and saucony that i rotate between.
Why do I always have part of the cushion worn off, small hole, of my right heel mainly After a couple of months?
I’m struggling to find new running shoes. I wear ASICS Kayano due to the way I plant my feet. I don’t find these the best but have no options as I wear a size 12.5 Narrow width. Currently I’be searches online to find any without success.
That's a size that really doesn't exist for womens shoes. Of any brand, Asics runs the most narrow. Trying to the Asics 2000 or Brooks adrenaline might be worth your while. Still a narrow arch, slightly wider toebox.
I love my Salomons. Between running 5k's to half marathons and doing OCR I love that they have regular running shoes and trail shoes. The added bonus is that I don't have to worry about them coming untied in a race.
I picked up a pair of ASICS Contend 4’s for the gym when I joined last winter. They were cheap. I didn’t plan to take up running but it happened and I was out there in my $40 shoes. I did a spring/summer of training and my first half marathon. Trusty little things saw me through but when it was time to replace I went to a specialty run store to get analyzed and I was lucky to learn I was in the right kind of shoe but if I wanted to go ‘better’ (I did), the Nimbus 21 was up the chain in the same family as the Contend. Seemed like a no-brainer but I have been having issues ever since. Shin splints, heel pain, ankle stuff, and what feels like PF since I ran my second half last weekend. Very frustrated and disappointed. I’m tempted to go back to the Contend 4 but I wanted a little more cushion as my heels would get sore following longer runs (though I really don’t believe I am a heel striker).
Always go with what works. It does make sense the Nimbus should be better for you, but it doesn't always work that way. I would exchange them for something that does work.
I've always replaced shoes every six months, regardless of the tread wear. I'm a 160lb female half marathon walker, so I'm pounding the payment heavily. I also wear a custom orthotic. I switched to Hoka (from Brooks) and they seem to be fine. Any other thoughts on shoes for heavier women?
Weight actually just doesn’t make an impact on appropriate shoe. Fitting the orthotic into a shoe Hoka, Brooks, New Balance all seem to fit orthotics well.
Brooks are for people like me. I'm an older runner who has running issues. I need the guide rails. I liked the older ASICS with the wide toe box. Are there any others that are better for my pronation?
Brooks is for many. They are the number one selling running shoe brand right now. I couldn't make recommendations based on that but Brooks, Hoka, New Balance all have great pronation shoes.
In South Dakota and then Colorado I used s great pair of $175 Newton Running Shoes that were so great to run in ( finally wore them out after few years good use
I have a pair of newton's that I love! Bought them in a a running store in Pittsburgh, cant find them in my home town though. I'll need a new pair after this spring time training schedule.
The "big" question that keeps me awake at night is .... for several years I was a heel striker that overpronated so I wore only support shoes. Now I have changed to a mid-foot strike, for a little over a year, can I switch to a neutral shoe or stick with a support shoe???? Any suggestions would be appreciated... within reason...😊
It's tough to say and I would say go get looked at. Where you strike on a shoe, heel, toe, forefront...whereever, doesn't mean you need to stability shoe or not. Go with what feels comfortable when running.
I used to love my Asics 'Nimbus' but each year they change and now I can't trust them! I'm doing Ghosts now.
Asics did change a few years ago. Their toebox got very narrow. We actually worried they might drop out of run specialty. They have gotten better from previous years and the newest Nimbus is worth your while to try on. It's the first time in about 5 years I can say Asics has built good running shoes again.
Swore by Asics for years... my favorite was the Nimbus 18's... then like you said, they "New & Improved" them... I switched to Brooks Ghost and now own three pairs... On good point that has already been said, A shoe for a 5 or 10k may not be the one for a half or full marathon... it maybe a bit costly, but you can't tell what a new shoe is like trying them on in the store... you need to get a good fit and then run the hell out of them...
Agree The 18s were my favorite and then the 19’s and up have narrow toebox. I want to go back to the 18s can’t find any in my size. 10 for short mileage days 10 1/2 for ling runs. I RUNNING store put me in Brooks ghost 12 but still not the same