A Beginner’s Guide to Finding the Perfect Running Shoe

If you’re new to triathlon (or, honestly, even if you’re not), buying running shoes can be overwhelming. When you go to a shoe store, there are dozens and dozens of options available, and if you’re not familiar with the different types of shoes and styles of running, it is pretty easy to get lost in the decision-making process.

We can’t help you make the final call on what shoe to buy, but we can provide a bit of guidance that should help you come to a conclusion that will work well for you. Here are a few tips to use next time you’re looking for a new pair of runners.

What Are You Running?

The first thing you need to determine when looking into new shoes is what you’ll be using them for. Are they for training or racing? Fast workouts or long runs? Short-course or long-distance races? Answering these questions will help you eliminate shoes from the list of options, saving you time when you visit your local run shop.

If you’re in the market for training shoes that you plan to take on your everyday runs and long and easy sessions, you’ll want to look for an option with plenty of cushioning and good stability. You might be able to get away with training in low-cushioned shoes with less support and not get injured, but if you’re looking for training shoes, there’s really no reason to go this route.

Yes, a shoe with less cushioning may be lighter or less bulky, but that’s where the payoff ends, and it will leave you more likely to end up with an injury. Of the three sports of triathlon, running is the hardest on your body. You’re pounding the pavement, trails, track or treadmill for miles upon miles every week, so it is very important to wear the best equipment that can protect your muscles and joints with each step.

This is not to say that low-cushioned, minimalistic shoes aren’t OK to use in training. There is certainly a time and place where these can be used, but you don’t want to train in them exclusively. Instead, reserve your flats for speed and track workouts. These sessions are hard, but they are shorter than your long and easy runs. Of course, it is perfectly fine to run your speed sessions in stability shoes, too. There is no wrong time to wear these shoes in training, you just might be a tad slower if you opt for them on your speed days.

When it comes to competing, you might want lighter, less-cushioned racing flats if you’re entering sprints (which tend to feature three-mile runs) or Olympic-distance events (which have six miles of running). Anything longer (100K races, 70.3s, IRONMAN events, etc.) and it is in your best interest to go with a plusher ride. You’ll sacrifice a bit of speed per mile, but the heavy cushioning will protect your legs and keep them fresher longer into the race, helping you finish stronger.

Test Different Brands

If you’re truly brand new to running, the big names in shoes that you probably know are Nike, Adidas and maybe Asics. Just because those are the brands you’ve heard about for years doesn’t mean they’re the shoes you should buy. In fact, even if you’ve worn a brand of shoe in other sports, it doesn’t mean that company has the right running shoe for you.

I have worn Nike shoes to play tennis and basketball, and while they didn’t make me Roger Federer or LeBron James, they worked quite well for me. They were comfortable, they fit well and they helped me perform at my best. Whenever I have tried Nike running shoes, however, they don’t fit me properly. They’re too tight and therefore I can never get comfortable on runs in them.

This is not to say Nike running shoes are bad by any means — they’re not. It’s just that they are not the optimal shoe for me as a runner.

It could be the same with you — or perhaps it will be Adidas that are a weird fit for you, or Hokas, or On, or any other brand. That’s why it’s important for you to test different brands and models out before buying, instead of diving in head-first and getting a shoe you’ve heard of before, or seen advertised online or been told about by your friend at work who runs.

Go to a run shop, speak with an expert and try various shoes out for yourself. Depending on the store you visit, you might be able to run on a treadmill to get a good test, while some stores even have a mini track that loops around the sales floor. This will help you determine what type of shoe you would like,
and whether your foot is wider or more narrow.

Also, a lot of stores with treadmills will have camera setups to analyze your gait. This is something else you might not think of on your own when going to a running shop, but it is very important to keep in mind during your search for new shoes.

What is your gait? It’s how you run — whether your ankles roll inward with each step (pronate), if they roll outward (supinate), if you’re a heel-striker, if you’re flat-footed. The team at your run shop will be able to help you figure all of this out and, from there, use that information to point you to the right shoes.

Don’t Stress Out

It can be overwhelming to see all of the things you need to learn whenever you start something new. With triathlon, though, it’s especially stressful since there are three disciplines to train for, along with three sports and their gear to research and buy.

When it feels like too much (like when you Google “running shoes” and see hundreds of options), take a breath and remember that everyone in this sport has been in your position before. They somehow made it out and now know what they’re doing. Plus, remember that there are plenty of beginner resources on Slowtwitch, so if you’ve got a question, there’s a good chance it’s been answered.

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