Footwear Tips for Running

footwear running

Footwear can be very important in your running performance and injury prevention.   

Having a physical therapist or a running professional at a store dedicated to running shoes can help you find the right shoe, whether you need a higher stability shoe, a neutral shoe, cushioned shoe or a minimalistic shoe style.   

Try on multiple shoe brands/models and give them a test run in the store before making your decision.  Each of these may fit a little differently based on the shape of your foot and your running style.  Most running stores will have a treadmill or running track for you to use.  

When running, your feet will swell a little, so you may want to go up ½ a shoe size from your normal to  prevent rubbing against your toes. 

Having high quality, sweat wicking and well-fitting socks will be import to avoid blistering and irritation.   

Replace your footwear regularly.  Every runner will breakdown their shoes at different rates depending on your running mechanics, speed of running, body weight, frequency and distance or running.  Traditional running shoes will typically last anywhere from 300 to 500 miles. You may want to buy a new pair of running shoes when you feel that your shoes are to a half-way wear-point to then alternate the shoes you will use so that you do not transition from a very worn shoe to a brand new shoe.   

Changing your lacing techniques can be helpful to give more support where needed and taking pressure off of other areas, ( ie area of a bunion). Consultation with  a physical therapist or running store associate may help you with this.