Throughout all the years of running, I never got the concept of “picking up the right pair of shoes”. I always bought shoes that were recommended and dealt with any discomfort that may have arised. No biggie.

With a 5K, 10K or half marathon I never had an issue with shoes. They may have not been the most comfortable but I made it through the race. My solution was simply not to buy the same pair of shoes.

When I got to the marathon, things became a little more, shall we say, uncomfortable. I was able to finish and walk after the race but my feet became very sore and I have more than one blister. I did not worry. I thought it was just the pains of running a marathon. So, two months later, I ran a 50K in the same shoes.

Not a good idea. I did finish the race but with one torn nail, one black nail and several blisters.

So what am I getting at? Get the right shoes.

Even with my experience, I am just learning to make the correct shoe choices. When running shorter distances, the wrong shoe will not cause as much damage. But when going longer distances, a good relationship with the right shoe is the difference between finishing and a DNF.

Here are some tips for picking a good shoe:

• For the novice runner, just buy a running shoe that isn’t too expensive. Tim Noakes says that new runners really do not have a baseline for being able to choose good and bad shoes. New runners will not be able to get an idea of what they need until they start having issues with what they are wearing. So, for the beginner, go to Big 5, buy a cheap pair of shoes and see what happens.
• When the new runner starts having issues, go to a credible running store. This is harder than it sounds. Just because a store says it’s a running store and they sell lots of cool running stuff does not mean the staff knows what they are talking about. I chose a running store that is about the size of a closet and is run by a husband and wife team. It took me five years to find it but they have always steered me in the right direction.
• Have a gait analysis done and have the salesperson explain what she sees. I am neutral runner. I never knew this until I had the analysis done and the results shown to me. I always thought I overpronated and needed a shoe that stablized my ankle. I could never figure out why my speed, comfort and stride were altered and I had ankle and shin pain. Turned out I needed a neutral shoe. Once I bought a pair, all the pain I was having vanished and I felt far better running.
• If it doesn’t feel good right from the box, don’t buy it. I go to a lady that has run everything from the 5K to the Western States 100. I have great respect for her. So when she recommended a pair of shoes for me, I ignored the discomfort I felt. I figured it was my problem and the discomfort would go away when the broke in. No, it’s just that my feet weren’t the same as her feet. Remember that when a shoe is recommended by someone. What works for some does not always work for others. That’s why you try the shoes on. By the way, those $100 shoes are now my dog’s chew toy.
• Who cares what Michael Jordan, Kobe Bryant or Carl Lewis wear? Buy what you need. I was given the “Kobe wears these” line from a popular athletic store which shall remain nameless (ah-hem, Foot Locker). I walked out. I don’t care who wears the same shoes I do. You shouldn’t either.
• Finally, if you find a pair of great shoes, buy a couple of pair. Shoe manufacturers are constantly updating or replacing shoes. It is a pain to have to hunt for another good pair of showes. You like a style of shoe, buy as many pairs as you can afford and store them away.

Buying the right shoes is the first step. But running distance in them may take a little experimentation. Here are some tips on breaking in those shoes and custimizing them:

• Don’t run in them right away. Walk in them or do short jogs with them. New shoes do not give when your foot moves. They must be loosened up first. Walking in them is the best way to do this. If you choose to run in them without the proper break-in period, I promise you sore feet, blisters, corns and damaged toe nails.
• Find the right way to lace up your shoes. I have a higher than average instep. I find that the standard way of lacing my shoes will put pressure on my instep. So I lace my shoes so the lacing don’t go over my instep. Problem solved. Try customizing how your laces should be strung in a way that is comfortable for you. Also, verify they are not too tight.
• Don’t be afraid to customize your shoes. I had a pair of shoes that were great except the bottoms of my feet hurt. I took out the insole and replaced them with a store bought brand. Much better. Don’t be afraid to take a shoe apart. I have heard of poeples who will actually cut their shoes to relieve pressure in certain areas when their feet swell.
• If a pair of shoes don’t work, get rid of them and get a new pair. This is easier said than done since shoes are so expensive. But the $100 loss is nothing compared to the inevitable injury that bad shoes will create. Better safe than sorry. Anyway, life’s too short to run in crappy shoes.

That’s my advice for finding the right shoes. Happy running.