If The Shoe Fits

Finding the right running shoe can be a daunting task. Take myself for example. My favorite Hoka, "Huaka" was discontinued. I was at a loss. Several of the other Hoka models just didn't seem to work for my feet. I had previously run in the Altra Paradigm, so I tried that again. But, Altra did something to the sizing and my orthodic no longer worked in the Paradigm. So for about a year, I struggled to find a new long run shoe. Finally, I discovered that the Altra Bondi 5 worked for me. I'm now on my second pair and love them.
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All that struggle and I know my feet and the type of shoe I need. I have great empathy for new runners who know very little about their feet or what type of shoe they need. So, I've worked up 6 tips to help you find the right running shoe for you.

Tip #1: Know the Different Types of Foot Strikes. A runner can be a heel-striker, midfoot (flat foot) lander, or forefoot landing runner.

• A heel-striker lands with his/her foot ahead of his/her center of mass landing on the heel first and can be neutral, over-pronate, or supinate (under-pronate). A neutral heel striker lands on the heel then the forefoot lands with an even follow-through as the runner pushes off with his/her toes. A heel-striker that pronates, tends to land on the outer heel first, then as the fore foot begins to land, the ankle drops inward and the runner tends to follow through more on the big toe rather than all of the fore foot. And a heel-striker that is a supinator or under-pronator, lands on the outer heel and tends to remain on the outer/lateral portion of the foot toeing off the outside of the fore foot. A neutral runner will typically do well with a neutral shoe with cushion. An over-pronator will typically need a stability shoe that has some type of arch support to restrict the amount of inward roll. There are various levels of stability from mild to strong. Just because you pronate doesn't mean you need a strong stability shoe. A supinator typically uses a neutral shoe with cushion too. A supinator does not need additional arch support which would only push his/her foot outward even more.
• A midfoot or flat foot runner lands with his/her foot  underneath or closer to his/her center of mass. Because of this, a midfoot lander lands on all of the foot at once. This is why midfoot is sometimes referred to as "flat foot." Flat foot often has a negative connotation, but in running it's a good thing. Landing on more of the foot and not on the heel, often lessens the amount of pronation or gets rid of it altogether. It also lets the runner have more of a fluid push-off instead of a pull-then-push which a heel striker does. This more immediate push creates less impact and lets the body work like a shock absorber. A midfoot lander typically doesn't need a lot of extra support in a shoe because of the fact that they are landing on more of the foot all at one time decreasing or completely eliminating that heel-to-toe movement and chance of inward roll. Now sometimes a midfoot lander can still have ankle issues and may need some stability, but usually not as much as a heel-striker.
• A forefoot lander is very similar to a midfoot lander in that the foot lands underneath the body or very close to the runner's center of mass, however instead of landing on all of the foot, this runner lands on the forefoot or metatarsals of the foot. Like the midfoot landing, the forefoot landing also lessens the amount of pronation or gets rid of it altogether. It also lets the runner have more of a fluid push-off instead of a pull-then-push which a heel striker does. This more immediate push creates less impact and lets the body work more like a shock absorber. A forefoot lander typically doesn't need a lot of extra support in a shoe because of the fact that they are landing on just the front of the foot. A forefoot lander typically needs a flexible shoe. Some may need some cushioning in the forefoot area.

Tip #2: Know the Deal About Drop and Stack: Drop and Stack are current buzz words in the running shoe industry. What are they and how are they different? Well, allow me to back up a little. The barefoot craze that began in 2009-2010 started researches and runners alike thinking about a more natural way of running. Since bare feet is not such a great concept for running shoe companies, they soon began to play around with minimalist shoes. Soon you saw everything on the market from shoes with toes to running sandals. Nothing wrong with these shoes and they are still around today, but they didn't seem to work for the masses. A traditional running shoe has a heel-to-toe drop of about 12 mm. This higher heel tends to promote a heel-strike. Midfoot or forefoot landing fosters more of a natural running form. Kind of painful just thinking about running barefoot and landing on your heel. So, since the minimalist shoe market wasn't meeting the needs of the majority of runners, shoe companies began playing around with still providing cushion and support, but with a lower heel-to-toe drop. Several shoe companies such as Saucony lowered many of their mainline shoes from a 12mm drop to an 8mm drop. This seemed to go over well and soon other shoes with even a lower heel-to-toe drop of 5mm or less began to appear. Altra is company whose shoes have a zero drop. They are completely flat, but unlike minimalist shoes with no support, the Altra still provides various levels of cushion and support. So what is stack? Stack refers to the thickness of the shoe's outsole. Often the term maximalist pops up when talking about stack. Hoka is a running shoe company that produces maximalist running shoes. These shoes have a thick stack meaning the bottom sole of the shoe is very thick providing maximal cushioning. But, this stack has a low profile meaning the heel-to-toe drop is very minimal (around 2-5mm). It's a fairly flat shoe with a tick sole.
If you are a runner who is wearing a traditional shoe with a 12mm heel-to-toe drop, and you're thinking about going to a lower drop shoe or a shoe with a lower drop and thicker stack, keep in mind that you need to transition into these shoes. These shoes are great, but you'll be using muscles in different ways when wearing these shoes and you need to allow time for your body to acclimate to the differences. Start with short easy runs of a couple miles then over the course of a couple weeks, gradually add a half-mile to a mile to runs building up to your regular running distance.

Tip #3: Visit Your Local Running Store. Go to your local running store to get fitted for a pair of shoes. but be a discerning shopper. You really can't tell what type of shoe a runner needs by having him/her walk. Walking is completely different from running. 99% of walkers are going to heel-strike (land on the heel first then follow through and toe-off.). Around 80% of runners are heel-strikers of some sort, so the chances of the clerk determining you are a heel striker are good, but what if  you are in that 20% who are not heel strikers? What if you are a midfoot or forefoot landing runner? Also the severity of pronation or supination can be very different between walking and running. So, if you're buying loafers, have them watch you walk. If you're buying running shoes have them watch you run. Running shoes are a big investment for most runners, particularly new runners who are not used to shelling out $100-$150 for a pair of shoes. So don't be timid. Ask questions. Also a good running store is going to allow you to try on as many shoes as needed to find the one that fits best and feels good to you. Notice I said "to you." If you feel you're being pushed into a particular shoe. Walk away. Recommendations are great, but the decision should be yours. Now keep in mind, if you're buying a pair of shoes because they're "cute," then you are all on your own. LOL! Make your purchase based on need and comfort, not style. I learned a long time ago that sometimes the shoe I need may be butt-ugly. But, butt-ugly and pain-free sure beats a tortuous, but cute run.

Tip #4: Let Your Feet Do the Shopping. Have an open mind. Best not to go into running shoe shopping thinking, "I want this brand or that brand." Let your foot pick the brand. There are some brands of running shoes, I think look really cool, but they just do not work with my feet.

Tip #5: Give Your New Shoes a Chance. New shoes are just that...new. It will take a few runs to break them in. If there is an obvious defect in the shoe causing discomfort, head back to the store, but otherwise, give them a few runs. Most stores have a good 60 or 90 day return policy even if you've run in them. Usually if you're returning shoes you've run in, they'll give you store credit.  Be sure to check out their policy before leaving the store.

Tip #6: Wear Your Running Shoes for Running. Typically running shoes are good for 300 to 500 miles. Whether you get 300 or 500 miles out of shoe really depends on the shoe and how quickly you break them down. Many running apps such as Strava allow you to keep track of shoe mileage and will email you a reminder when you reach a certain mileage. As mentioned earlier, walking is very different than running and will breakdown your running shoes differently than when you run in them. This can shorten the life of the shoe and can compromise the effectiveness of your shoes on the run. So, purchase a different pair of sneakers for knocking-around in and keep your running shoes for running.

Squeaky Running Shoe?

Ever had squeaky running shoes? This home remedy might just be the quick fix you need!

Clean Kicks!

Do your running shoes need a room of their own after a few summer runs? Mine do. They don't stink like teenage locker room stench, from rampant athlete's feet, but they do get a sweaty smell that can be quite overwhelming, especially after having been left by "accident" in the car overnight.  So, what's a runner to do?

WASH THEM!

I know, every time I tell people I wash my running shoes I get all kinds of flack about how I'm ruining them. But, I don't really see how my run yesterday which left me squishing in my shoes from the sweat pouring down my body and into my shoes is any different from me rinsing them with clean salt free water. Or how is it any different from the tempo run I had last week when 3/4 of the run was during a monsoon during which I had to run through a foot of water because a street drain was clogged.

Not really that much difference. Water is water.

Soak in cold water with mild detergent for 10 minutes,
then rinse thoroughly.

However, I am careful what I wash them in. I prefer something like Woolite. I also like detergents such as WIN and Sports Wash that are designed to get sports related odors out of clothing. Sometimes, I'll put the shoes in the washer on the delicate cycle using only cold water, but normally I just fill a sink with cold water, put in some detergent, pull out the insoles and laces and soak everything for about 10 minutes. After soaking, gently rub the fabric to loosen any dirt still hanging on, then rinse them thoroughly with cold water and squeeze out any excess water. Be sure to thoroughly rinse the padded areas in the back of the shoe near the heel area. Detergent will often collect in the padding. Rinse until you no longer see any bubbles emerging from the padding.

Use a Magic Eraser cleaning sponge to
clean the soles.

If your shoes have white soles, use a Magic Eraser cleaning sponge to get rid of those lingering stains and smudges.

Hang to dry.

Next, clip the tongue of each shoe to a hanger, loop the laces around the hook and hang them to dry. Prop the insoles by an air vent to dry.

NEVER, NEVER, NEVER PUT THE SHOES IN THE CLOTHES DRYER!!!

Next day, I have clean, fresh smelling kicks for my next run.

And the Winner of the Saucony Triumph 9s Is....

Congratulations 
to 

Julie Samuelson, 

the winner of the Saucony PowerGrid Triumph 9s!

To read more about my awesome experience running in the PowerGrid Triumph 9s with it's new lower 8mm toe-to-heel offset, be sure to check out my review.

Be sure to come back to the blog soon! The next giveaway contest will feature the new Soleus GPS 1.0 Watch! Weedoggie!

Your support and readership of the blog means so much. If so inclined, a vote of support for RunnerDude's Blog at The Top 100 Running Sites would be greatly appreciated. Thanks for your readership!

Pick the Shoe That's Right for You

RunnerDude's Blog is really pleased to say that this post has been sponsored by Sears. Sears has asked RunnerDude's Blog to help spread the word about it's new initiative "Sears Fitness First" and the fact that you can find all the shoes you need to help get fit and maintain a healthy lifestyle right at Sears.  Runners, you'll find brands like New Balance, Reebok, Asics and more. In addition to offering a great array of running shoes to chose from, Sears has also produced a series of videos hosted by celebrity trainer Brett Hoebel. You may remember him as one of the celebrity trainers from last season's The Biggest Loser.

Also, be sure to check out the Sears Fitness First button/link in the top right-hand sidebar of the blog for a quick link to the Sears Fitness First website.

 Sears Sponsored Shoe Giveaway!
Congrats to Jay De Boer, Winner of the Free Running Shoes Giveaway Drawing Sponsored by Sears Fitness First! 

Still Not Sure What Shoe is Best for You?

As a running coach who works with a great deal of new runners, I've discovered there are three camps when it comes to new runners and running shoes. Some newbies come to the sport with no clue they need a good quality running shoe. They show up in their 5-year-old knock-about-sneakers. Other new runners figure they need new shoes, so they buy what looks cool or what matches their outfit. And still others know a little about the different types of running shoes, but have no idea what they need and are overwhelmed by all the terms and lingo associated with running shoes.

Who'd a thunk that something that goes on your feet could be so technical and have become such a huge industry—about $4 billion a year in America. Buying new running shoes can be fun, exciting, frustrating, and expensive—especially for newcomers. Once you start looking for a pair, you quickly get bombarded with terms like, overpronator, supinator, motion-control, neutral, semi-curved last, curved last, midsole, yada, yada, yada. So how do you know which shoe is right for you?

To be competitive, shoe companies have added all sorts of bells and whistles to their running shoe lines. As a runner, especially a new runner, be careful not to let the cool features keep you from purchasing the shoe that best fits your foot type.

In order to do that, you need to know a little about your foot type. There's a really simple test you can do to determine this. All you need is a brown paper grocery bag, a cotton ball, and some cooking oil. Lay the bag flat on the floor. Using a cotton ball, spread a thin layer of cooking oil on the bottom of both feet (bare). Next, carefully step onto the bag to make a set of footprints.

Now examine your prints and compare them to the illustration.

• Solid print—you're what is known as an overpronator. This usually means you have a very low arch or "flat feet." When you run your foot tends to roll too far inward. Pronation in itself is not a problem, but runners with flat feet, tend to pronate too much and need a more rigid shoe that provides stability or good motion control.  
• Slight curve—you're referred to as neutral. This means you have a regular arch and you're a normal pronator. You're the lucky runner in that you can run in most any type of running shoe. A bigger or heavier neutral runner may want a shoe with some stability, while a smaller/lighter runner may benefit from a neutral shoe with some cushion.
• Large curve—you're an underpronator (or a supinator). Basically, underpronators have high arches. Underpronators can experience too much shock in the leg because the excessively high arch prevents normal shock absorption. A regular arch will collapse a little during the foot strike absorbing some of the shock. To help aid in the shock absorption, underpronators need a neutral shoe with extra cushion.

Another test you can do is to have a running buddy check your stance. Stand upright in bare feet. Be sure to stand in your usual standing posture. Don't try to correct anything. Have your buddy stand behind you and observe the position of your lower legs and ankles. If your ankles roll inward like the first picture, chances are you're an overpronator. If your stance is pretty straight with no inward or outward lean at the ankle, chances are you're neutral. And, if your ankles tend to roll outward like the third picture, chances are you're an underpronator.

None of these self-checks are 100% foolproof, they're just merely simple checks to help lead you to the right shoe. The best option is to visit your local running store and have them check your footstrike and running gate. And the best test of all is to buy a shoe that feels great from the get-go.  

Another thing to keep in mind is the height of the shoe's heel. A shoe with a bigger heel-to-toe drop tends to promote heel-striking which can lead to injury, if it's severe. Traditional running shoes on average have a 12-13mm drop from the heel to the toe. A shoe that has a heel-drop lower than that will help to promote more of a midfoot landing, helping you work more with the road as you run instead of against it.

Once you've determined your specific needs and you're ready to try on some shoes, be sure you do it in the afternoon, after you've been on your feet all day. You'd be surprised how much difference there is in your feet from the beginning of the day to the end. If you buy shoes in the morning you may be surprised that they feel too tight when you go for your afternoon run the next day. Also, make sure your shoes fit snugly in the heel and give you enough room in the toe box. Buying a shoe is often a lot of trial and error, but hopefully this information will help you find the shoe just right for you.

When should you replace your shoes? Rule of thumb is your shoes should be replaced about every 300-500 miles. This varies from runner to runner. A larger runner may breakdown his/her shoes more quickly and may need new shoes closer to the 300-mile mark while a lighter runner may make it closer to the 500-mile mark.

Have You Checked Out Sierra Trading Post Lately?

If you're an outdoorsy kind of person, then you've probably heard of the Sierra Trading Post. Owner Keith Richardson founded Sierra Trading Post® in 1986 in Reno, Nev. The company purchases name-brand overstocks and closeouts and passes savings on to its customers—selling dress, casual and outdoor clothing, footwear, home furnishings, accessories, and gear at savings of 35 to 70 percent.

I was recently surprised and delighted to discover that Sierra Trading Post carries a nice selection of running trail shoes as well as some road running shoes. The variety is not as vast as you might find elsewhere, but what they have is offered at 25%, 35%, and even 50% off the regular retail price.

I also discovered that you can't beat their great customer service. Customer service is a huge part of their business model. In fact, if you happen to need a customer service rep, you won’t have to punch in any numbers and you’ll get to talk to a real person! I was amazed!

Sierra Trading Post sent me a pair of Saucony’s Progrid Guide TR2 trail running shoe. I’m a big Saucony running shoe fan, so I was really excited. I'm not a huge trail runner, but I received the shoes really quickly and have been running in them for a couple of weeks now. As a trail shoe, they're really good, especially if you wear a stability shoe. They provide a nice wide base for a secure foot plant, a roomy toe box, and the design of the lugs on the bottom of the shoes prevents sticks and other debris from getting stuck in the tread while on your run. I've even worn the Progrid Guide TR2s on some road runs, and they did great. While there is a newer version of the shoe available (the Progrid Guide TR3), it's hard to beat the $69.95 price for the TR2s that Sierra Trading Post is offering (the shoes originally sold for $100)!

So, if you have some more holiday gift-giving to do, be sure to check out Sierra Trading Post. Also, be sure to enter the next RunnerDude's Blog Contest that's being sponsored by Sierra Trading Post!

Contest!
Sierra Trading Post will give away one free pair of the Saucony ProGrid Guide TR2 trail running shoes to one female and one male in a contest drawing. To enter, simply send an email to runnerdudeblog@yahoo.com with "Sierra Trading Post" in the subject line. Then be sure to include your full name in the body of the email. Just to be on the safe side, also include "male" or "female" beside the name, especially if it's a name that can be used for either sex. The email entries will be accepted through Saturday, December 18th. The emails will be sorted into male and female piles and each email will be assigned a number in the order that it was received. The True Random Number Generator will be used to select the winning male and female entry numbers. The winners will be announced on the blog on Sunday, December 19th.

Note: While Sierra Trading Post, did provide the trail shoes for testing, I received no payment for writing this post nor was I encouraged to write a positive post. This post simply represents my experience with Sierra Trading Post and the trail shoes I tested.

Another Feet on Head Sighting!?

Ever go for a run to and all you can think about is your hurtin feet? Then maybe you can relate to this cool new video clip!