Shoes for women
Women's shoes tend to be slightly narrower than those for men, and the heel is usually a bit smaller. The quality of the major running shoe brands is equal whether for men or women. But about 25 percent of women runners have feet that can fit better into men's shoes. Usually the confusion comes in women who wear large sizes. The better running stores can help you make a choice in this area.
If the shoe color doesn't match your outfit, it's not the end of the world
I receive several emails every year about injuries that were produced by wearing the wrong shoe. Some of these are "fashion injuries" in which the runner picked a shoe because the color didn't match the outfit. Remember that there are no fashion police out there on the running trails.
Breaking in a New Shoe
- Wear the new shoe around the house, for a few minutes each day for a week. If you stay on carpet, and the shoe doesn't fit correctly, you can exchange it at the store. But if you have put some wear on the shoe, dirt, etc., few stores will take it back.
- In most cases you will find that the shoe feels comfortable enough to run immediately. It is best to continue walking in the shoe, gradually allowing the foot to accommodate to the arch, the heel, the ankle pads, and to make other adjustments. If you run in the shoe too soon, blisters are often the result.
- If there are no rubbing issues on the foot when walking, you could walk in the new shoe for a gradually increasing amount. For two to four days.
- On the first run, just run about half a mile in the shoe. Put on your old shoes and continue the run.
- On each successive run, increase the amount run in the new shoe for three to four runs. At this point, you will usually have the new shoe broken in.
More: Find the Right Running Shoe
How do you know when it's time to get a new shoe?
- When you have been using a shoe for three to four weeks successfully, buy another pair of exactly the same model, make, size, etc. The reason for this: The shoe companies often make significant changes or discontinue shoe models (even successful ones) every six to eight months.
- Walk around the house in the new shoe for a few days.
- After the shoe feels broken in, run the first half mile of one of your weekly runs in the new shoe, then put on the shoe that is already broken in.
- On the "shoe break-in" day, gradually run a little more in the new shoe. Continue to do this only one day a week.
- Several weeks later you will notice that the new shoe offers more bounce than the new one
- When the old shoe doesn't offer the support you need, shift to the new pair
- Start breaking in a third pair.
Sign up for your next race.
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About the Author
Olympian Jeff Galloway has helped over a million runners through his running schools, training programs, beach and Tahoe retreats, books and training programs—which are fun and offer individualized coaching from Jeff. To subscribe to his free newsletter visit JeffGalloway.com
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