There’s nothing like running to give you peace of mind and a great workout at the same time, and having the right running shoes will increase your comfort, speed and satisfaction with your running experience. Finding the right shoes can be tricky, as there are so many different factors to consider. In this article, we’ll look at how to achieve your running goals and discuss how to find the best options for you and your running habits.
Running shoes are an investment in your health and it’s worth taking the time to get it right. Your running shoes will need replacing every 4-6 months on average when they have been used to run about 300-500 miles, and as you progress in your running, you’ll become more and more familiar with your personal likes and dislikes so that you can ensure you have everything you need. Read on for our top tips.
Choosing Running Shoes You Love
It’s important to focus on the features you really need in your running shoes so that you don’t get distracted by an eye-catching design that isn’t well suited to your running habits. Before you make your choice, it’s vital to consider:
- Where you will be running. Running on roads is a different experience to running on trails or tracks and it’s important to consider how your shoes will work in the terrain you prefer. For instance, road running shoes are usually heavily cushioned, like the Hoka One Women’s Gaviota, which is designed to provide shock absorption when your feet hit the tarmac. This is not such an important requirement on the trails, where the ground is usually softer. However, running on trails means the terrain is likely to be uneven and rocky, and this requires a flexible, protective shoe with good grip such as the Salomon Women’s Speedcross 6. If you are just starting out with your running, many options will work for both roads and trails, and you can adjust your shoe preferences as you work out where you most enjoy running.
- How supported your feet feel. The cushioning inside your running shoes will make a huge difference to the comfort you feel while you are running, and the ideal amount of cushioning will vary between individuals. Your feet should be protected and supported by your shoes and the cushioning inside them will prevent your feet from injury and rubbing while you run. Take the time to try different shoes and experiment with different amounts of cushioning, and don’t forget that you can also use custom orthotics to keep your feet stable and prevent overpronation and supination, the rolling of your feet as you run. Over-the-counter orthotics may help somewhat, but custom orthotics that are designed to work with the unique shape of your feet are likely to give much better foot placement and comfort.
- How well the shoes fit. Your running shoes should be fitted by a professional and you should try them on at the end of the day, as feet tend to swell throughout the day. You should aim for a comfortable fit with plenty of room around the toes to prevent rubbing and blisters, and you should be able to spread your toes comfortably inside your shoes. The level of ankle support is a personal choice and more support will protect you against injury but is likely to be heavier to wear. Make sure your shoes feel secure and stable on your feet and that they are suited to the way you run.
- How comfortable you feel. Of course, you will not be able to run successfully if you do not feel comfortable and this must be a primary consideration. Your feet should be able to move freely and not feel restricted by your shoes, and some trail runners embrace barefoot shoes for this reason. However, your shoes should also protect you from injury and absorb shock from hard surfaces, and it’s very important to look after your feet to ensure that you can continue to run and avoid injuries. Foot conditions such as Plantar Fasciitis are common to runners and you can help to prevent these by choosing the right shoes to suit the terrain and your feet.
Of course, your budget is also an important consideration and our range of running shoes for women includes options for everyone. We’ll help you to find the best choices for you and your lifestyle when you pop in and see us in-store.
Getting Started as a Runner
If you’re new to running, you may be wondering how to begin. We often recommend programmes such as Couch to 5K, which is designed to get non-runners into the running habit with ease. Couch to 5K can be managed via an app that gives you a choice of coach, from your favourite athlete to comedians who will encourage you along the way, and you’ll find that your stamina and speed build up gradually as the time you run for increases each week.
Couch to 5K is an eight-week programme but can be adapted to suit you, so you might spend several weeks on the first stages of running and walking for equal lengths of time, or you might progress quickly through the levels and discover that you can run for longer than you expected! The programme allows you to listen to your body and develop your skills over time so you can work your way up to comfortably running for 30 minutes, or 5 kilometres.
Running is an easy sport to get started in because all you need is a good pair of running shoes. Running socks and clothing can increase your performance by streamlining your silhouette and ensuring that you are comfortable, but this is not essential and you can simply wear loose, comfortable clothing when you start out. You will probably find it helpful to have a pocket to carry your phone, especially if you are using a programme such as Couch to 5K or you might find it helpful to listen to music while you run. If you’re running in Ireland, you may want to grab a waterproof outer layer to take with you on your run, but remember that you can always add to your equipment as you develop your running habits and find your own preferences, so a huge outlay is not necessary.
Running is a Social Opportunity
Running with others is a great way to motivate yourself to keep going, and it will encourage you to get out of the house and exercise regularly. If you have friends who run, you could ask to join them and explore local trails together, or join a local running club to make new friends and find out about the best routes in your local area. If you really get the running bug, you’ll find that a running club offers great connections as well as opportunities for races and running challenges, if this appeals to you.
There are many options for competitive running, and if you’ve always dreamed of running a marathon or competing in an Ultra event, you’ll need to have a rigorous training plan to help you succeed. You can use the same principles for training whether your goal is to run 5K or 50 miles, and we suggest the following:
- Identify your goals. Take a look at what you would like your outcome to be in your current running journey. This might be to run for ten minutes without stopping, or it might be to complete a marathon. The actual target doesn’t matter here, it only matters that you identify it and acknowledge it. Writing your goal down can be helpful, and sharing it with others can help to keep you accountable.
- Break it down. Once you know what you want to achieve, you’ll need to break it into manageable chunks that will help you get there. For instance, if you are aiming for a long-distance challenge, you might build up your distance and your strength training week on week over a period of months to take your training forward. If you are just starting out, you might start by walking for a minute and then running for a minute, and the Couch to 5K programme can help you here.
- Stay on track. Keeping yourself accountable is very important when you’re working towards a goal, so it’s worth being disciplined and enlisting support from those around you, too. You can motivate yourself with a reward for achieving the steps towards your goal, or make your training a social occasion so that you enjoy it and stay committed.
Whatever your goal, the main thing is to enjoy the process of working towards it and good running shoes will be your biggest help in this. Happy Running!
Find Running Shoes and Accessories at The Edge
Here at The Edge, our mission is to help you find all the equipment and clothing you need for your outdoor adventures. We specialise in cycling, running, swimming and triathlon and our range is designed to make life easier for you, whether you are a beginner or a professional in these sports. We have a wide range of traditional bikes and electric bikes, including road bikes, mountain bikes and hybrid bikes, and our professional staff can help you to consider the options and find the best fit for your lifestyle and your budget.
When you’re running or cycling, you’ll find all the kit you need at The Edge, including top quality running shoes and clothing for men and women. We love to hear about your plans and we will help you to find the best solutions for your daily exercise routine as well as your cycling trips, running challenges and triathlon training. Pop into our store in Cork or visit our website today to see our full range.
