Choosing Your Best Athletic Shoes

Beginning runners frequently ask whether heavy running shoes or light running shoes are better.  There is no simple answer to this question, because it depends on three factors:

1. the runner
2. the training schedule and
3. the intended race (if any).
 
Taking the runner first, a heavy runner is likely to need heavier shoes than a lighter runner, simply because lighter shoes tend to break down more easily under the extra pressure.  However, the weight of the shoe is not the main consideration.  The most important consideration is the runner's feet.
 
Do you have a high, normal or low arch?  The easiest way to tell is the "wet foot" test, where you look at your wet footprint.  If there is a very narrow band between the forefoot and the heel, you have a high arch.  If there is just a slight indentation from the forefoot to the heel, you have a low arch.  Otherwise you have a normal arch.
 
The type of arch defines your shoe type (go to this link and use the Shoe Dog to find your shoe).  Within each shoe type you will find that some shoes are lighter than others.  Which weight you need will depend now on your training schedule and running style.
 
If you are a fast runner and intend to include a lot of speed work in your training, you will probably want to buy at least one pair of light shoes for those days.  If you are a slower runner and more interested in running miles than in speed, a heavier shoe will work fine.
 
Finally, for a longer race, such as a marathon or half marathon, you will need at least one pair of strong, relatively heavy shoes that will stand up to the miles you need to put in for training.  For a 5K or 10K, you won't be doing as many miles, so a lighter shoe will last long enough.
 
Last of all, do not rely on just one pair of shoes.  Your shoes will last longer and you'll have fewer injuries if you change out your shoes every day.  Plan on two pairs as a minimum, and preferably three or more.  Personally, I have five pairs that I rotate regularly and two other pairs that I use for trail running and for traveling.
 
My lightest pair I use for speed work and races (5K, 10K, half marathon, marathon).  I use my heavy running shoes for my long runs.  The others alternate for my easy runs.
 
One other advantage of having extra shoes is that if they get wet on a run they'll have plenty of time to dry before I need to find another pair.

Here's to your perfect shoes!  (Don't forget the Shoe Dog ...)