This week is all about your SHOES. Running shoes- the bane of my wallet’s existence (forget about closet space).

Tip #1: Make sure you’re in the right kind of shoes. Are your feet narrow or wide? Got high arches or flat feet? Do you over-pronate? Heel strike? Slap one foot? Are you a speedster or more into high mileage? There are a lot of things to consider when purchasing shoes to ensure the right fit for your body and biomechanics. Furthermore, different brands, categories (i.e. neutral, stability, motion control), and personal preference (cushion, weight, drop, type of foam, type of upper, etc.) can all affect the feel of your ride. The amount of information out there regarding running shoes can be overwhelming. A local shoe store can help you determine what kind of shoe you should be in and point you in the right direction. If you’re local, try Miles Ahead in Sea Girt or Road Runner Sports in Shrewsbury! If you’re not local, try a fit-finder like this one before you head out the door.

Tip #2: How often do you replace your running shoes? The midsole can start to breakdown before the visible parts of the sneaker show wear, so it’s important to keep track of your miles. Most people get between 300-500 miles per pair. Tip #2b: You can extend the life of your shoes by having a few of them in your rotation. This gives foam in the mid- and outer soles the chance to fully expand before pounding the pavement again. I like to wear lighter weight, lower drop shoes for short, quick tempo runs or speed intervals but reach for more structure and support for my long runs. I also have a separate pair for when I hit the trails. Plenty of people also buy multiple pairs of the same exact model and rotate them. About a month out before any race longer than a 10-miler, it’s a good idea to make sure you’ve got a new pair for your big event. Put a few miles on them to avoid breaking the “nothing new on race day” rule and your feet will thank you for it.

Use promo code RUNNERCOV20 for 20% off your favorite compression socks at

*Re-posting this from my Final Surge team social wall for a few athletes who have asked about shoes recently. As a bit of a shoe nerd, feel free to send in your questions and I’ll help you find the answers!

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