How to Get the Most Out of Your Visit to a Running Store

Walking into a specialty running store can be overwhelming. There are dozens of shoes on the wall, every brand has its own terminology, and many shoes look remarkably similar despite feeling completely different when you put them on. BUT if your local running stores are anything like mine they want to help and love that you are there. Ask questions, try things on and have fun.

You don't need to know everything about running shoes before you walk through the door. However, having a basic understanding of your body, your training, and your goals can make the process much easier and help you leave with a shoe that is a better fit for you.

As a running physical therapist, I don't tell runners exactly what shoe they should wear. Instead, I help them understand the factors that may influence their shoe selection, including their injury history, strength, mobility, training volume, running goals, and overall comfort. From there, I encourage them to work with a specialty running store associate who understands the nuances of individual shoe models, fit, and design.

The best outcomes happen when everyone works together.

Know What You Need

the Shoe To Do

Before heading to the store, think about why you are buying a new shoe.

Are you looking for a daily trainer?

A shoe for long runs?

Something for faster workouts?

A race shoe?

A trail shoe?

Different shoes are built for different purposes. Having an idea of how you plan to use the shoe helps to narrow down the options and prevents you from buying a shoe that is great for someone else but not necessarily right for your training.

Think About Your

Injury History

Your injury history provides valuable information when selecting footwear.

If you've dealt with Achilles tendon pain, plantar fasciitis, calf strains, knee pain, shin pain, or hip issues, it is worth sharing that information with the store associate.

This doesn't mean there is a perfect shoe for every injury. Running injuries are multifactorial and rarely solved by footwear alone. However, different shoe characteristics can shift load to different parts of the body, which may influence what shoes feel best for you.

Bring Your Current Shoes

One of the easiest ways to help a shoe associate, especially if you haven't been to their store before, is to bring the shoes you are currently running in, take a picture of them or at the very least write down the kind of shoe it is.

Tell them what you like about them.

Tell them what you don't like.

Tell them whether you are replacing them because they wore out or because they never felt quite right.

That information can be helpful when trying to identify a starting point.

Be Open to Trying Different Options

Many runners walk into a store already convinced they know exactly what brand they want.

While it's fine to have preferences, it helps to keep an open mind.

Footwear companies constantly update their shoes. A model you loved several years ago may feel very different today. Likewise, another brand may have a shoe that fits your foot shape and running style better than what you've worn in the past.

You want to find a shoe that works for your body.

Pay Attention to Comfort

One of the most consistent findings in running shoe research is that runners tend to do well in shoes they perceive as comfortable.

Comfort matters the most!

If a shoe immediately feels awkward, cramped, unstable, or uncomfortable, then it is not likely the shoe for you.

You do not need to convince yourself to like a shoe because it is popular or because someone else recommended it.

Your body is giving you useful information. Trust it.

Ask Questions

Specialty running store associates spend their days learning about footwear. They know the differences between models, foams, fit, rocker geometry, stability features, and intended use.

Take advantage of that knowledge and ask questions.

Learn why they are recommending certain shoes and what characteristics make one model different from another.

You do not need to become a footwear expert, but understanding the reasoning behind a recommendation can help you make a more informed decision.

Shop Local When You Can

One of the best resources in most running communities is the local specialty running store.

These stores do much more than sell shoes. They support local races, sponsor community events, organize group runs, educate runners, and often serve as a gathering place for the local running community.

When you shop locally, you are supporting people who are invested in helping runners succeed.

You are also gaining access to expertise that simply isn't available when clicking "add to cart" online.

There is tremendous value in trying shoes on, asking questions, and having a conversation with someone who understands the products.

Remember That Shoes Are Just One Piece of the Puzzle

Shoes are important, but as you may know from listening to me - they are only one part of the equation.

Strength, mobility, sleep, nutrition, training consistency, recovery, and appropriate progression of load all influence how you perform and how your body responds to running. The shoe should support your training, not carry the responsibility for it.

A specialty running store can be one of the best places to learn about footwear and find options that work for your needs. Before you go, think about your goals, training, injury history, and what has worked well for you in the past. Be willing to try several options, pay attention to comfort, and ask questions.

As a running physical therapist, my role is to help runners understand their bodies and identify the characteristics that may be helpful based on their injury history, strength, mobility, and training goals.

The shoe associate's role is to help match those needs with the right footwear options.

When those two perspectives come together, runners are often able to make better decisions and find shoes that help them train comfortably and consistently.

Here are some local running shoe stores in the Atlanta area I love:

Big Peach Running Company - all over metro Atlanta

West Stride -North/West Atlanta

Dragonfly - South / West Atlanta

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