First, we’ll start off that this is not a shoe brand recommendation, but where to start with finding the right shoe. In the sport of triathlon, your shoes are your primary gear for the third disciple: RUNNING. Shoes are not a one size fits all, but they are a one size fits many. This is why they are mass produced and you’ll often find people wearing similar shoes. Shoes and socks are the most important gear for keeping your feet happy!

Now where do you start? I always recommend that my athlete check out their local running store that provides a gait analysis. This doesn’t have to be too complicated with cameras and technology. Just make sure someone watches you run. This is the launching point for them to guide you in some options to try on. Make sure you try on many!! Spend a few minutes in each shoe, ask if you can run outside or on the treadmill with them. When assessing a shoe I first ask myself, is my foot happy? If not where are the pints of tension, pressure, or rubbing. I make sure to give plenty of feedback to my fitter because it may spark them to pull a different shoe for me. If two shoes feel similar then I’m likely to put one on each foot and compare them while walking and running in them. Ultimately the shoe you feel most comfortable in is the shoe for you!

Once I have found my new shoe I start tracking the miles I put on them. It’s easy to put your shoe model in the Garmin connect and it will track all your miles starting from date of purchase. General consensus is to replace your sores after about 300-500 miles. Just remember if you swap out shoes you’ll need to switch it in garmin. This brings me to another point, rotating shoes. This can be beneficial in providing your foot with different input and lengthening the time between purchasing new shoes by allowing them to rebound after the pressures from running. Plus, who doesn’t want more shoes!

Other times to consider when to get new shoes. If it has been awhile, but not quite that 500 mark and you have a recurring overuse issue that is niggling through consider a trip to your physical therapist and your local shoe store. Your issue may resolve after a new pair of shoes and some TLC and exercise refresher from your PT.

My current favorites:

• Shoes: Saucony Endorphin Speed and Brooks Glycerine
• Socks: Balega ankle highs
• Place to shop: Sole Sports

Written by Coach Maria