Do I need new running shoes?

Okay, so I've signed up for a 5K in January (it will be my first).  I haven't run more than a mile in years, but I have been trying to run about a mile a couple times a week since starting here last month.  I manage the distance just fine, but it's probably more of a jog than a run.

I'm going to actually have to start "training" at some point... do I need to buy new running shoes?  I'm also concerned about how much they will cost.  The shoes I'm wearing now, I've had for several years and wear them for all sorts of things... not just running (though they are running shoes I think).  But I'm not sure my husband will support me spending a lot of money on running shoes... is there really a big difference based on cost?

Also, what is the right way to break in a new pair of running shoes?  As you can see, I'm pretty sure you guys will tell me I need new ones.

I don't know what I'm doing... please help.

At least for me, I can notice pretty quickly when I need new shoes. My joints start to get sore and it can be nearly impossible to get through a group exercise class and forget about running. It seems like after having the shoes for a couple of years, you may have felt some of that?

And as far as cost goes, TJ Maxx has brand name running shoes for cheap. I got New Balance running shoes for $30!

 First step is to visit a specialty running store and have someone who knows what they're doing look at your gait and tell you what sort of shoe you need - there's a huge difference in shoes for pronators, supinators, heel-strikers and toe-runners and if you're one you really don't want shoes that are optimal for one of the others; the ankle/joint support and basically everyhting is wrong and leads to all sorts of injury potential. You can also self-test off runners' world, or look at the wear patters on your shoes for a clue, but if you're going to be doing a lot of running you're much better off with having a pro look at you in person and giving you advice based on what you do when you run, it's not uncommon to have different walk and run gaits.

 You don't neccesarily need to shell out an awful lot of money for the right shoes, but having ones that actually work for your running style is the single best investment you can make in injury prevention.

 And generally the serious runners around here recommend replacing your shoes every 300-500 miles depending; you can generaly feel it when it's time to replace them by how your joints start to ache.

 You might wana have a browse around Endless.com as well when you're looking for bargains on shoes, they sometimes have good stuff for cheap, but you seriously don't want to go out and spend money on anything before you know what sort of shoes you actually need.

From what I've read and been told, about nine months of regular use seems to finish off a pair of shoes, at least for proper cushioning while running. Kilkusj's right, when the shoes go, you'll notice that your joints take a pounding.

I went and had my first set of shoes fitted properly at a running store when I tried to start running a couple years back, since I have feet that are a non-standard fit. Once I figured out what was my width and size, and what to do about posture issues, I could order directly online or walk into a discount store and be pretty sure I'm getting what I need.

Get a real decent shoe, even if you have to pay more - crappy shoes will just mess up your body. Saucony, New Balance, and a few others specialize in *real* running shoes, and have decent sizing/width choices, plus models that cover the range of no motion control through lots (which you need if you pronate badly). And then there are the trail runners, which other makes specialize in (like my Montrails, or Garmont).

I had already gone the route of having orthotic shoe inserts made (at four times the cost of a pair of shoes), but when you need them, they'll make the difference between damaging your joints and not. With a previous knee injury and surgery, I have to manage my joint use.

And finally, as for breaking in shoes...er...I just go run in them. I know some people just walk in theirs for a week or so before running, but I've never heard of a special routine.

Check out the podcasts available on the Couch to 5K website - there's some great motivators out there. I used the basic one by Robert, and it got me through 9 weeks and up to 5K runs...and I'd never run a mile (or even a km) in my life. Granted I've biked 130km at a time, but it was only after I lost 50 lbs that I could run without feeling like I was dying after a minute.

Go for the distance and have fun!

If in your training you plan to run approximately 3 miles, 3 times or more a week, I'd recommend that you invest in a good pair of shoes.  What you want to avoid is injury, and the easiest way to get hurt is to start to favor other muscles because your feet are sore, or your shins hurt....whatever.

I recommend that you visit a runners store and get shoes that best match the way you run as well.  I think you should be able to get into a decent pair for about $60 to $70.

Above all, you're doing great by starting out slow.  I'd recommend that you increase your mileage slowly as well, and include some interval (run hard for a while and walk a while) training to build up your endurance.  If your muscles are sore, especially if they are so sore that it is uncomfortable to run, take an extra day off and do something else, like take a walk.  You can use your running shoes for walking as well, further justifying the investment.

Good luck!!  I hope you do better than I have, I've gotten hurt now twice this year trying to re-energize my running interest!!!

 

You should get a new pair of running shoes about every 300 miles.

Thanks you guys!  Lots of good info... I will definitely get some good running shoes and work my way up at a safe pace.  I'll let ya know what happens (should be this weekend).  Thanks again!

A good way to tell if the cushioning in your shoes is shot: bring your old shoes with you to the running store, and find the new version of the same shoe. Try on a new shoe on one foot and the old shoe on the other - if the old one feels like a flat tire in comparison, the cushioning is shot.

And if the test says you need a new pair, being able to show the running-store people your old shoes will help a lot. They'll look at the wear pattern and be able to say whether the old shoe was working for you or not. (we're talking a running shoe store, not Foot Locker or anything)

I've found that sometimes the shoe store people assume you know what you're doing so they won't always give advice. If in doubt, ask! "I don't know what kind of shoe I need. Could you help me figure that out?" is a good start. They might ask how much you run (mileage per week), your goals, and where you run (trails, road, treadmills, etc).

Update:  So this weekend I went to a local runners store (Runners Link, I think)... anyway, I met two of the coolest people there... owner and employee.  They were so helpful.  I stood on some machine that analyzed my feet and tried on a couple different shoes.  They watched me walking and running with the shoes and helped pick out the best ones for me.  I got Mizuno Wave Riders that are great!  I'm sure it's temporary, but the last two days I've been excited about going running because I get to wear my new shoes... what a nerd!  Anyway, thanks again for all your advice!

Oh yeah... it turns out I was wearing shoes a whole size smaller than I needed.  Oops... fixed now.