Do I Need To Be Fitted For Running Shoes? No. | My First Marathon

Why You Don’t Need to Be Fitted for Running Shoes: The Science and the Myths

If you’re new to running, one of the first pieces of advice you’re likely to hear is this: “Go to a running store and get fitted for the perfect pair of running shoes.” While this recommendation is well-intentioned, it’s not as essential as it’s often made out to be. In fact, focusing too much on “the perfect fit” can overcomplicate what should be a simple, enjoyable start to your running journey. Here’s what the science says about running shoes, why the idea of getting professionally fitted isn’t always necessary, and how you can find the right shoes for you.

The Science of Running Shoes and Injury Prevention

The belief that a professionally fitted running shoe will reduce your risk of injury comes from the idea that certain shoe types can correct specific gait issues or pronation patterns. However, research has consistently shown that this link is weak at best. A review published in the British Journal of Sports Medicine concluded that there is no solid evidence to support the idea that choosing running shoes based on foot type or gait analysis reduces injuries. Instead, the risk of injury is influenced by many other factors, including training volume, running technique, and the body’s ability to adapt to the stress of running.

What does matter, according to research, is comfort. A study from the University of Calgary found that runners who chose shoes based on comfort rather than shoe type were less likely to experience injuries. The researchers theorized that comfortable shoes allow the body to move more naturally, reducing stress on joints and muscles.

Do You Really Need All That Cushioning?

Another misconception is that running shoes need to be heavily padded or designed with the latest “performance technology” to protect you. While cushioned shoes can feel good to some runners, they’re not a universal requirement. Studies have shown that excessive cushioning can sometimes alter your running mechanics, potentially leading to inefficiency or injury. For many runners, lighter, less padded shoes—or even minimalist options—work just as well, provided they’re comfortable and don’t cause pain.

The idea here isn’t to advocate for one type of shoe over another but to emphasize that more isn’t always better. Your feet don’t need to be coddled; they need to move naturally and in a way that feels good to you.

The Real Key: Comfort and Quality

At the end of the day, the only factors that truly matter when choosing running shoes are:

1. Comfort: If the shoes feel good when you run, that’s a strong indicator they’ll work for you.

2. Quality: A well-constructed shoe will hold up to the miles and provide adequate support.

3. Injury-Free Performance: If a shoe doesn’t cause discomfort or pain after a few runs, it’s likely a good fit for your needs.

Many running shoe stores allow for returns after a trial period, meaning you can test your shoes on actual runs and decide if they’re right for you. This “test-and-learn” approach is far more effective than relying solely on a professional fitting, which can’t fully predict how a shoe will perform during your runs.

The Downside of the “You Need to Be Fitted” Narrative

For many new runners, the advice to get fitted for running shoes can feel intimidating, expensive, and unnecessarily complicated. This can create a barrier to entry, making running seem like a sport that requires special expertise and costly gear. In reality, running is one of the most accessible forms of exercise, and all you truly need to get started is a pair of comfortable, durable shoes.

This isn’t to say that expert guidance isn’t helpful. A knowledgeable staff member at a running store can provide valuable insights, especially if you’re completely unsure where to start. But framing professional fitting as the only way to find the right shoes is misleading and can discourage potential runners from even taking the first step.

How to Choose Running Shoes Without Overthinking It

If you’re ready to start running but don’t want to go through the fitting process, here’s a simple guide to choosing shoes:

1. Set a Budget: High-quality running shoes don’t have to break the bank. Many excellent options are available in the $50-$100 range.

2. Try Them On: Visit a store and try on several pairs. Walk around, jog in place, and see how they feel.

3. Test Them: If possible, purchase from a retailer that offers a return policy for used shoes. Take them for a few short runs to see how they perform.

4. Listen to Your Body: Pay attention to how your feet, legs, and body feel. If something feels off, try a different pair.

Conclusion: Simplify Your Start

The idea that you must get professionally fitted for running shoes is outdated and overhyped. While expert advice can be a helpful starting point, the most important factors are comfort, quality, and how the shoes feel during your runs. Don’t let myths about gear stop you from getting started. Grab a pair of shoes that feel good, hit the road, and discover what running can do for you.