If the shoe fits...

We are often asked to recommend shoes for running and metabolic training and we know that our answer that there is no one best shoe is often frustrating.  But the truth is that the best shoe for you is the shoe that fits YOU best.  So while a particular brand or type of shoe may be the perfect shoe for the person next to you, it may lead to problems or even injury for you.  So while those of you who have asked know that we are not going to recommend a specific shoe, we can offer some guidelines to help you find your best shoe.

So how do you know if you need new shoes?  The general rule of thumb for running shoes is that you will need to replace them approximately every 4 to 6 months, or after about 400 to 600 miles.  For shoes used for metabolic training or cross-training it can be a little more challenging.  Take a look at the bottom of the shoe and if the tread shows significant wear it is time to look for a replacement.  Another way to determine if a shoe has reached the end of its usefulness is to set them down and see if they lean to one side or the other.  If so, it's time to toss them. 

We know that shoes are probably one of your most expensive "fitness apparel" items and if you are running and participating in metabolic it can be tempting to purchase one pair of shoes and make them multi-task.  If you are running fewer than 15 miles per week and don't mind a trail shoe for all of your running this can be a good solution.  We have found that trail running shoes are one of the best choices for metabolic and TRX training since they have a more rugged tread to prevent slipping and provide more stability for lateral movements.  However, if you are running quite a few more miles and are doing some racing, you will probably find you are better served having a dedicated running shoe as well as a cross-training shoe for metabolic.

A few guidelines for selecting a shoe:

• Don't assume that you will wear the same size in your running or fitness shoes as you do in your other shoes.  Running, jumping, and functional movement require that you have about a half inch, or one thumb's width, between your longest toe and the toe box of the shoe.  This usually means you will be selecting a shoe that is 1/2 to 1 size larger than your everyday shoes.
• Always try on new shoes.  As we age our feet change.  Our arches start to drop and our foot elongates, sometimes resulting in needing a larger shoe.
• Even when purchasing the same brand and model of shoe, again, always try on a new shoe.  Shoe makers frequently change their shoes from year to year, even with the same model, sometimes resulting in different sizing.
• Shop toward the end of the day.  Our feet swell over the course of the day and your shoes should fit your foot comfortably when it is at its largest.
• Wear the socks that you wear when running or working out.
• Shoes do not need to be broken in.  Walk or jog around the store.  If the shoe doesn't feel just right when you try it on, it's not going to get better.  Keep shopping until you get that "perfect fit".

There are literally thousands of different running and fitness shoes to choose from.  All the major brands offer good quality shoes.  The key is to find the shoe that fits your foot and always choose form over fashion.  You are going to hate those flashy, eye-catching, neon green shoes that look amazing on the display when they blister your feet.