With the city’s biggest race — the 40th running of the Pittsburgh Marathon — hitting the pavement on May 4, local runners and footwear experts alike are toeing the line on the quest to find the perfect running shoe.
And with a plethora of high-tech and customized advancements in running shoe technology, finding one’s sole mate is far from a one-size-fits-all proposition, explained Andrew Zentgraf, the community outreach manager at Fleet Feet Pittsburgh in Bakery Square in East Liberty. Fleet Feet also has a South Hills location.
“Choosing a shoe is like choosing a car,” Zentgraf said. Some people are looking for speed while others value durability or high mileage.
For 49-year-old Murrysville runner Sarah Colligan, “finding the right running or walking shoe is incredibly important. When I first started running at 36 years old, I didn't know that proper shoes even mattered, so I looked online and picked the first ones I thought were pretty. It didn't work out too well, and I had to shop around more diligently once I started experiencing knee pain.”
Part of her learning curve: matching her particular needs to a shoe.
“The most important factors for me now, as a bony-footed runner with high arches, are cushioning and arch support with a good amount of drop,” said Colligan, who is a run specialist at the Monroeville location of Pro Bike+Run, which also has stores in North Park, Robinson, South Hills, Strip District and Grove City.
The “drop” of a running shoe refers to the difference between the height and thickness of the midsole under the heel compared to the same measure under the ball of the foot, Zentgraf explained. Drop is best visualized when comparing a stiletto-heeled shoe to a ballet flat: Except in running shoes, the difference is measured in millimeters rather than inches.
Tony Deluca, 45, of Pittsburgh, who favors ultra-long races — 50Ks and 200 milers — prefers the opposite end of the spectrum when it comes to drop: “I look for zero drop or low-drop shoes with wide toe boxes, first and foremost.”
Toe boxes are the front part of a shoe that houses the toes and can significantly impact shoe fit and comfort.
Jessica Marks, 52, of Plum, has been running on and off since her days on the Burrell High School track team. She’s been serious about the sport since 2011 and, when picking the perfect shoes, said she looks for something with medium cushion and stability and a toe box that neither crowds her toes nor lets her toes move too much, which is a common cause of blisters.
Mostly a road and hard surface runner, Marks said she uses “the same shoe for long runs, speed work or treadmill runs.” She does tailor her trail runs by wearing shoes specifically made for the rougher terrain — she likes Saucony trail shoes with a “thicker, grippier tread.”
If the casual mention of stability, cushion, drop and toe boxes hasn’t clued you in, today’s running shoes are not the sneakers of yore.
Tread carefully when shopping
More than 48 million Americans ran or jogged at least once in 2023, according to research by Statista, a data and business intelligence platform. And in 2022, the value of the global running shoe market was upwards of $15.44 billion, according to RunRepeat, an online database that provides detailed, independent reviews and lab tests of athletic shoes.
While online options abound, shopping in person at a specialty running shoe store can help joggers — especially novices — better understand their foot structure, gait and arch support needs, said Zentgraf.
Colligan agreed: “Before I was educated on shoes, I used to order online, but it made finding the right shoe a bit of a crap shoot.” She’d order a “big box of shoes from an online store, drag them to the gym, try them on the treadmill, and then usually end up sending them all back because they weren't right.”
About six years ago, Colligan transitioned to shopping in person at a specialty running store: “It pays to get fitted and talk to the employees who are runners themselves. They can listen to your needs and concerns, and they can help you find a shoe that fits your specific needs depending on your distance, training and goals.”
Both Fleet Feet and Pro Bike+Run offer free computerized foot scans and gait analyses to help customers find their perfect fits. Specialists at both stores also interview shoppers about their past injuries, concerns, likes, dislikes and more. Bringing in a worn pair of shoes for examination can also help specialists pinpoint the best shoes to try on, Zentgraf said.
“We scan people all the time in our store, and then we sometimes have them run or walk on the treadmill while we observe their gait,” Colligan said. “Wearing the wrong size, support, cushion or arch can cause discomfort in their feet, ankles, knees or hips. It's also important to determine where you put pressure on your feet or whether you pronate or supinate. This can help you decide if you need a support shoe to keep your feet and ankles stable, so a foot scan is really helpful whether you're experiencing discomfort or not.”
Mileage may vary
Zentgraf advises runners to replace their shoes somewhere between the 300- to 500-mile mark. But, he added, a few factors can affect when shoes need to be retired from the road.
Wear and tear depend quite a bit on the type of surface that individual runners prefer. City streets are more punishing on footwear, whereas crushed limestone or grass are easier on shoes, Zentgraf said. And while it requires a bit more of an investment, having two or more pairs of running shoes to rotate between runs can actually extend the life of each pair.
He advised letting shoes rest for 24 to 48 hours after a run so that the inner support foam has an opportunity to rebound and recover to its maximum strength and shape. For himself, Zentgraf — who runs about 10 miles daily and often has three pairs in rotation — said this method has sometimes extended the life of his own shoes well beyond the 500-mile mark.
Marks said she tends to replace her shoes — her favorite right now is the Saucony Ride 17 — around the 350-mile mark, but Deluca said he doesn’t replace his traditional running shoes until they’ve logged 400 to 600 miles. He sticks with his Luna running sandals, which he uses for road and trail races, for a whooping 1,000 to 1,500 miles.
Colligan advises replacing running shoes around the 400-mile mark, but “I usually suggest that customers start to look for new shoes as soon as they begin to see a wear pattern on the bottom of their shoe. It can be different for everyone depending on if they pronate and how much time they usually spend on their feet, but waiting too long and running or walking on worn out shoes can cause injury.”
Putting your best foot forward
Shoes are made up of three main parts: the upper, the outer sole and the midsole, Zentgraf explained. Most of today’s running shoes feature a very lightweight mesh upper, which is the part that covers the top of the foot. The outer sole — the outermost bottom layer — is the part of the shoe that comes in contact with the running surface and provides grip and traction. The midsole is located above the outer sole and is designed to absorb shock and protect the foot from the impacts of running.
Most runners opt to replace the provided insoles with higher-tech models like those sold at Fleet Feet, which cost from $35 up to $70, with most falling in the $50 to $60 range, Zentgraf said.
These upgraded insoles can do everything from providing extra arch support to cushioning the heels and balls of the feet during the repeated impacts of a run.
Insoles “distribute pressure from the foot more evenly and provide a measure of injury prevention and mitigation,” especially for supination, or the tendency for the foot to roll outwards, or over-pronation, when there’s excessive roll-in, Zentgraf said.
Insoles are also designed to accommodate a range of foot arches: from neutral/medium to high to low or fallen arches, also known as flat feet.
Hit the ground running
Finding your favorite footwear can take time, patience and a bit of trial and error. Plus, aging bodies and changing race styles mean that the shoe that works today won’t necessarily work down the road.
“I was gifted a pair of beautiful-looking shoes that were not my usual brand,” said Marks, who is the chapter leader of the Pittsburgh East Suburbs chapter of Moms Run/She Runs This Town. “Within 50 miles, I knew they were not for me. Not only was the material fraying on the inside of my arch, I was fighting ankle and shin discomfort for the first time. I believe they were too supportive and forced my foot into an unnatural position.”
She said she learned her lesson and does not veer from the beaten path anymore when it comes to marathon training. This year, she’s part of a Pittsburgh Marathon relay team — she’ll be running the first leg — that is raising money for the Urban Impact Foundation. Marks said she’s brand loyal — Saucony all the way — but does vary the particular model depending on what’s available and the overall fit.
Deluca’s footwear choices, he said, “depend greatly on terrain. For short, faster races like 5Ks, I prefer the Merrell Barefoots. They have no cushion, a lot of ground feel, and feel very responsive on toe-off.” For roads and trails, he opts for Luna sandals, but only if it’s not too cold or muddy.
And newer brands add to the options. Hoka, for example, was founded in 2009; now owned by Decker Brands, the purveyor of Uggs, the company reported in a news release that the Hoka brand saw a net sales growth of 27.9%, to a total $1.81 billion, in fiscal year 2024.
“My favorite running shoes right now are my trusty Hoka Bondi. Hoka recently came out with the Bondi 9, and they're a good shoe if you like a decent cushion with a little firmness. For trail, I currently really like the Hoka Stinson and Saucony Peregrine. The Stinson, specifically, has a thick sole and lugs that are good for most terrain,” said Colligan, who’s building back up to race strength after recovering from a broken ankle.
That injury isn’t enough to keep her home, however: “Since I'm coming back from a broken ankle, I'm planning to do the marathon relay this year and hopefully be on the pace team for the 5K the day before.”
First Published: April 12, 2025, 8:00 a.m.
Updated: April 12, 2025, 7:48 p.m.
