The right pair of running shoes can make the difference between running pain-free and logging miles with discomfort—or even injury. But with so many styles, brands, and techy-sounding features out there, choosing the right pair can feel overwhelming. Coach Rosie cannot stress enough that going into your local shoe store is the single best trip you’ll make when deciding on the right fit.

The expertise of the staff cannot be matched and you’re supporting your local store. You may even learn about a local running group! Here are a few things to look for when there.

1.  Know Your Foot Type

Understanding your foot’s shape and movement is the foundation of finding the right shoe.  Pay attention to your arch type (high, neutral, or flat). You can try the "wet test" (step on paper with wet feet and look at your footprint) or by having a running store assess your gait:

• -Pronation: This is how your foot rolls when it lands. Most runners either:

• -Overpronate (foot rolls inward too much),
• -Underpronate (foot rolls outward), or
• -Have neutral pronation (ideal).

Many running shoes are designed to support these specific movement patterns and wearing the right pair can decrease injury risk.

2. Consider Where You Run

Where you run affects what kind of shoe you need:

• -Road Running Shoes: Lightweight, with smooth soles and good cushioning for pavement or treadmills.
• -Trail Running Shoes: Rugged soles for grip, extra protection for roots and rocks, and reinforced uppers for off-road terrain.
• -Racing Shoes: Some shoes have a carbon plate which give you a little boost on race day. Be cautious to wear these sparingly though. They can stress the shins and calves.

3. Match Your Shoe to Your Mileage

High-mileage runners need more cushioning and durability. Occasional runners may prefer something lighter and more flexible. Be honest about how often and how far you run, it’ll help narrow your options.

4. Go for Fit Over Fashion

Yes, flashy colors are fun, but comfort is everything. Your running shoes should feel great the moment you put them on - no break-in period required.

Checklist for fit:

• -Room in the toe box (about a thumb’s width between your toe and the end of the shoe)
• -Snug (not tight) around the midfoot
• -No slipping at the heel
• -Try on both feet and jog around the store (or your home if buying online with free returns)

5. Don’t Get Caught Up in the Hype

Carbon plates, rocker soles, and ultralight foam all sound impressive, but not every runner needs elite-level tech. Focus on comfort, support, and how the shoe works for your running style.

6. Replace Worn Shoes Regularly

Running shoes don’t last forever. Most last around 300-400 miles before the cushioning and support wear down. If you start noticing aches or your shoes feel flat, it’s probably time for a new pair, even if they still look fine.

Finding the right running shoes is part science, part personal feel. Take your time, try different pairs, and listen to your body. The right shoes should support your goals, keep you injury-free, and make every step more enjoyable.

Run happy, run healthy - one good pair at a time

It’s officially the best time of year if you’re a marathoner. The heat and humidity give way to cool and crisp conditions to train in. It’s also the time of year where you are probably close to your goal race, but not quite at your taper. This can only mean one thing; peak mileage! And with that unfortunately comes a greater risk for injury. Runcoach has compiled a list of tips below to help you ward off the bug no one wants to get.

Prevention

We recommend strength and conditioning for all of our runners. Not only is it a great way to support your training and racing goals, but it is also beneficial when it comes to staying physically durable. Most endurance athletes are in the weight room not only to lift heavy, but to also focus on specific rehab they may need for their injury history. For me, that means doing my eccentric calf raises after every lift because I know they keep my achilles happy. If you aren’t sure where to start, we are happy to offer a variety of resources to help guide you.

Bodywork

As the volume increases, so does the tension in your muscles, tendons, and ligaments. This is  where we recommend regular body work. I used to limp into my massage therapists office on a weekly basis, and he would help put me back together so I could resume normal training. No accesss to massage? Not to worry. There are several DIY alternatives that are equally as effective. There are a number of recovery tools out there for purchase these days. I have found the most success mobilizing soft tissue with a lacrosse ball. But that being said, it really is up to the user. Whether it be massage gun, foam roller, or graston tool. . . try to be consistent. Dedicate time to recovery and rehab just like you would running. Being intentional is key here.

Fuel

It goes without saying that our muscles and bones need repairing after what we put them through. Diet plays a huge role in this repair process. The research out there still supports trying to replenish within 30 minutes of a hard effort. For some that is a quick calorie dense smoothe before it’s off to work. For others it’s heading home to make a big breakfast. Either way the idea is that you get some protein and carbs in quick. Supplements can play a role too. Runners can struggle with bone health and anemia among other disorders. Routine blood work is recommended, and make sure you consult your doctor following any abnormal labs.

Sleep

Our best recovery tool will always be sleep. We do most of our repair (both mentally and physically) when our eyes are closed. For this reason, it’s the first metric I ask about when it comes to an athlete’s health. Injuries love sleep deprivation. So what’s the magic number? Most of the research out there suggests 7-8 hours at a minimum. But I’ll be honest I have found that wasn’t enough for me personally. During the peak of my training, I would sleep 10-12 hours a night and take a nap during the day. Now not everyone has the ability to do this. So what we recommend is prioritizing the quality of your sleeping and napping. Make sure your room is dark and cool. Unwind by reading instead of scrolling. Eliminate caffeine after lunch time. And keep your sleep and wake times regular.

It’s important to remember that no runner is immune to injury. Let’s say you caught the injury bug. You’ve been in pain for more than a week and you’re not sure what to do next. While our coaches have been through a wide range of injuries, we are not medical professionals. I would encourage you to get in to see a doctor so they can refer you to physical therapy. It never hurts to have someone take a look. You’ve invested a lot of time into your goals. Don’t forget to also invest in your health.

On a weekly basis, I make it a point to talk to my athletes (both remote and in person) about “fitness windows.” One of the last professional teams I was a part of had a recurring joke about10 days out from a major race. “Your window is closed!” we would yell. You could take the next 10 days off, and in theory you would be in the exact same position. I would laugh knowing there were millions of little things I wanted to do for my taper, but there was some truth to the idea that the most important work was already done. What I did in those last few weeks couldn’t make things better as far as my capacity to have a good performance. I could make it worse of course, but what I did leading up to that last phase of training mattered the most. And while yours may not yet be closed, there are things you can do mentally and physically to help you make the most of your fitness window.

Set Your Goal
At Runcoach, goal setting is one of the first parts of our process. We form a connection to you in sharing this goal that you’ve set. If I coach an athlete in person, I have them write it down on paper. I’m sure some of these papers end up in the trash. But if I’m lucky, the paper ends up on a fridge or mirror. It’s the act of putting this idea out into the universe that really gets the ball rolling. Your goal should be timely and measurable (and of course ambitious). Every major goal that I’ve achieved started this way, and there is research that supports manifestation and success.

Work Backwards
Whether you are running New York, Chicago, or Berlin. . .you want to know where you are at in training and why. I like to have a big calendar and write training backwards from the big day. That’s not to say you should only be thinking far ahead. We encourage you to stay in the moment in training and in racing. But this is a great way to see where your fitness windows open and close. You are always able to see your full Runcoach calendar!

Plan Lead-Up Races
A marathon build is not defined by one workout, but there are times in your training that you want to test the waters. You’ll notice when you sign up for Runcoach that we ask about any lead up races in addition to your marathon. We ask this for a few reasons, but the most important is finding out if it fits as part of the bigger picture. I always wanted to race a half marathon about 4-5 weeks out. This allowed me to test fueling, footwear, and fitness. If racing during your build isn’t your thing, we suggest penciling in a key workout or time trial to really nail for confidence. Ask your coach at Runcoach about a pre-Marathon Time Trial or a key workout to focus on!

Implement Supplementary Work
The marathon is its own beast in our beautiful sport. Like any other event, it requires some specific work that differs from others. I made it a point to prioritize sleep due to the volume required. I worked with a nutritionist on the number of carbs I needed to prevent a bonk late in the race. I was in the weight room twice per week making sure I loaded my legs appropriately to withstand the training required. And I got body work done weekly due to the sheer amount of pounding done on pavement. If you ever have any questions on these topics, Runcoach has a variety of resources to help get you started.

Get Excited
You should take periodic breaks during your training to appreciate the work you’ve done, and to plan for the thrilling challenge ahead. I almost always planned a trip after every major marathon I have run. It wasn’t because I was ready for it to be over, but because I knew I would be on a break and so I wanted something to look forward to no matter the result. The marathon is so much more than just 26.2 miles, and so we want to celebrate with you before, during, and after.

Trust Yourself
I don’t like to overanalyze the work that I’ve done, but every once in a while it can be helpful to look back and know you left no stone unturned. Before your fitness window closes, take some time to look at what you’ve already accomplished (you can also scroll backwards in the Runcoach calendar to see your entries). This should be a positive reflection, and enough motivation to stand on the line in a few weeks with a clear mind.

Another summer has come and gone, and many of you are about to enjoy the fruits of your labor. As you get closer to closing your fitness window, remember to thank your body for allowing you to make it this far. You are about to embark on one of the greatest experiences one can have. Best of luck to all of our fall marathoners here at Runcoach!

Major milestone:

Completed the Boston to Big Sur Challenge put on by the Big Sur International Marathon.

What is the secret to your success?

-Consistent running. Taking rest days when I needed to or when life happens changes your plans.
-Not worry about skipping a training day and knowing that not any one day matters as much as the whole plan. Being flexible.
-Training the mind with the body. Using affirmations and being grateful in the moments (especially the hard times during training or racing) to be healthy and able to run.
-Smiling

What is the biggest obstacle to reaching your goals and how do you get over it?

The first 48 hours between Boston and Big Sur where I doubted I could physically run another 26.2 miles in 6 days. The mental struggle was just as great as the physical part of getting my body ready to run another marathon.

What is the most rewarding part of training?

Crossing both finish lines. At Boston and then 6 days later at Big Sur. Big Sur was a tough course and the most beautiful ones I’ve ever run. That finish line feeling x2.

What advice would you give to other members of the Runcoach community?

Enjoy the run. There will be good and bad days whether running or on race day. Learn from the bad and soak in the good. Run in the moment

Anything else you would like to share?

I am very grateful to Tom and the entire Runcoach team for their diligence in helping me achieve my early goals in a healthy, fun and supportive environment.