Running shoes prompt 8 questions

This week, I have "8 running shoe questions" for Garth Merrill.

Garth and his wife, Nancy, have been co-owners of Fleet Feet Sports in Coeur d'Alene since 2004. He is a USA Track and Field Certified Level 1 coach, and has been a runner for more than 40 years. Garth has been a strong supporter of our local triathlons, marathons and fun runs for many years.

Question: Garth, there are many important aspects that should be considered for proper running technique. Where does a good running shoe fit into the equation?

Answer: A good running shoe should allow you to focus on the things that help create proper running technique, like good posture, proper alignment and a quick cadence. For some runners that may mean a shoe with a more minimal design and lower profile that doesn't get in the way of their running mechanics. For others it could mean a shoe that gives specific support or cushion so they can work on those things.

Question: How does your arch factor in when fitting for the right running shoe?

Answer: The arch is one of the key mechanisms in the whole running dynamic, so it's a big focus when it comes to fitting shoes. A stable arch and strong foot can support even big runners in lightweight or minimal-type shoes if that's what they prefer. It's a key to healthy running and a balanced, efficient stride. A lot of shoe fitting is figuring out how stable your arch is for what you want to do, and trying to match what you like in footwear with what's practical and available.

Question: Do running shoes need a break-in period or should they be comfortable right away?

Answer: Most running shoes are good to go right out of the box, so if you're shopping them and are given good choices and taking them for little test runs they should feel good. They might feel different than something you're used to if it's your first real running shoe, or if you're a newbie in more specialized niches like trail, minimal or racing shoes, but they should feel good.

Question: Can properly fitted running shoes correct over-pronation and under-pronation?

Answer: I guess this is sort of a "The simple answer is, 'Yes but...'" kind of answer. In running shoes, a lot of design goes into trying to make shoes that balance various degrees of pronation into a more-or-less neutral degree of pronation. Most do a good to great job when it's a good fit. Having shoes properly fit for you can be the difference between good and bad running, health and injury.

But shoes are mass-produced. They can't do every precise thing for every individual foot. Sometimes part of a good fit includes a more anatomical insole, or a recommendation to a podiatrist for a custom orthotic or a referral to a physical therapist to look at the bigger whole-body picture.

Question: Can runners incorporate orthotics into their running shoes? Are there concerns runners should be aware of before placing off-the-shelf orthotics in their running shoes?

Answer: Orthotics can work great in running shoes, including certain off-the-shelf insoles. They can offer more customized fits, more even weight distribution, better shock absorption and better support.

That said, the best orthotics and insoles tend to be firm, so sliding them into runners you may like because of the cush factor can change up the ride. It can take time to feel comfortable wearing them for long periods as feet gradually adjust to new positions and pressure points and orthotics adjust to feet.

Insoles should be sized and fitted a bit like shoes, too. The sizing on the box may say it fits shoe sizes 6.5 to 8 and your running shoes may be size 7.5, but your arch could be longer and a bigger insole size might need to be cut to fit the shape of your foot.

Question: What is the primary difference between a road shoe and a trail shoe? Some people like to stick with one pair of shoes for both, can that be done safely?

Answer: A good road shoe that fits and supports you right can take you pretty much anywhere you want to go. An old rule of thumb is if you're going to have just one pair of shoes and more than half your running is on pavement, then a road shoe is probably the better choice.

For choices you will have a wider variety and a better range of support features. The more you run trails, the more likely it is you'll want or need some of the specific features found in trail shoes - more aggressive treads, rugged uppers, rock plates to guard against stone bruises and gusseted tongues to keep out debris.

Lots of options with trail runners these days. Some are really just road shoes made over with different upper and outsole packages, equally happy on asphalt or trails that aren't too technical. Others are pretty hardcore trail designs and may not perform optimally on the roads but really shine on the rough stuff.

Question: Do running shoes have a mileage or wear life? Many runners will use their shoes until they fall apart. Should running shoes be retired after a set number of miles run?

Answer: Running shoes usually last somewhere around 400 miles before the midsoles gets too compressed to provide adequate cushion and support. Your mileage may vary. Some folks can get quite a bit more miles out of their shoes, some a little less.

Individual wear issues can impact that. Somebody who really grinds out and breaks down the heel or the ball of the foot, for example, may have to replace their shoes sooner. It's also important to realize your shoes don't know the difference between a mile on the road, trail, treadmill, gym or shopping mall, so don't discount their use in cross training, exercise classes or just kicking around when evaluating how much life they have left in them.

Question: When looking for a good running shoe, what are the top three things to consider that will help avoid injury, improve the running experience and their performance?

Answer: I'm a little biased, I guess, but I would say the No. 1 thing is to go somewhere that specializes in fitting running shoes, where there are people who can evaluate your needs and help guide you to good choices.

No. 2, consider your shoes as an important piece of equipment worth investing in and worth taking care of and treating with respect. Take care of your shoes and they'll take care of you.

And No. 3 - use them!

Thank you Garth for your great answers!

Judd Jones is a director for the Hagadone Corporation.