Running Shoes: Jargon, Fit, and When to Buy a New Pair
The running shoe industry goes wide and deep. So many styles, colours and purposes… Here are a few tips to consider when shopping for your shoe wardrobe.
Shoe Jargon Definitions:
Stack Height: Height of the foam of a shoe. Usually it is slightly different at the heel and the toe (which is the offset, see next definition), but the highest point is used for the stack height.
Offset: The difference in height from heel to toe. Standing on flat ground without shoes is zero offset. Shoes with low or zero offset are more stressful on the calves and achilles. 4mm and less is considered low. 12mm and up is considered high.
Midsole: This is the foam that makes up the bottom of your shoe. In super shoes, there is a carbon plate inside the foam. The foam will be either a super foam or EVA. (EVA is an inferior midsole material and will often feature in cheaper models of shoes and in non-super shoes. It is heavier and offers less energy return than super foams do.)
Outsole: The treads. Sometimes the outsole material wears more quickly than the midsole, so your shoes could appear to be worn out even if they still have life in them. Observe the tread but also the midsole for compression when deciding if you need to get a new pair.
Find Your Fit
Get fitted at a specialty running shop by an expert. The employees at these stores can recommend brands and styles based on shape of foot and pronation.
When trying new shoes it’s most important to make sure you have enough room for your toes to spread out in the toe box and that your heel isn’t slipping. If you’re torn between sizes, lean toward the larger size, because our feet swell during runs.
Consider purchasing 2 pairs of running shoes when you find a great fit. Alternating between 2 pairs will extend the life of your shoes because it allows more time for the foam to decompress between each run before being pounded on again.
Alternatively, consider getting one pair of super shoes and one non-super shoe (without a carbon plate), using the supers for your workouts and races, and your regular shoes for easy miles.
Related:
What Are Super Shoes?
Carbon Plated Running Shoe Resource Page
Running Shoes: What You Need
When to Retire a Pair
The lifetime of a shoe is individual and should be based on how much they’re worn rather how long we’ve owned them.
The shoe’s main purpose is to offer support and cushioning. Over hundreds of miles or km’s the foam material in our shoes becomes quite compressed and starts to break down. Shoes that offer more cushioning and/or are stiffer and more supportive will generally last longer.
The person wearing the shoe also makes a difference. For example, my husband and I both wear the same model of shoes. My husband weighs about 50 pounds more than I do. He’s going to pound that foam cushioning down in fewer miles than I will. Our feet are also shaped differently and we land differently which will play into how our shoes wear out. As a general rule, we can expect to retire running shoes between 300-500 miles of use.
A Fresh Pair
Try to anticipate the end of one pair of shoes instead of waiting until they’re totally shot before moving to a new pair. Certainly don’t wait until your feet or legs start hurting from worn shoes! Prepare to transition into a new pair by wearing them around the house and out for a walk before wearing them to run.
If your favourite model has been discontinued or updated in some way, take extra time (several days or more) walking around in the new pair before running in them for the first time. Pay attention especially to changes in offset or stack height when moving to a new pair, as a lower offset can quickly lead to calf or achilles problems if the transition is too abrupt.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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