If you’re a runner—or just getting started—choosing the right running shoes can make all the difference in your comfort, performance, and foot health. The wrong shoes can lead to heel pain, blisters, and damaged toenails. Here’s how to make sure your next pair supports you every step of the way.
1. Visit a Reputable Running Shoe Store
While it’s tempting to buy shoes online or at a big box store, it’s worth visiting a specialty running shop. These stores have trained staff who can assess your foot type, gait, and any special needs like flat feet or high arches. Getting personalized help ensures your shoes fit properly and support your unique biomechanics.
2. Always Get Your Feet Measured
Even if you think you know your shoe size, have your feet measured each time you buy running shoes. Feet can flatten out over time—especially if you've gained weight or spend long hours on your feet. It's not uncommon for many adults to go up a shoe size.
3. Bring Your Orthotics
If you wear custom orthotics or over-the-counter inserts, bring them with you when trying on new shoes.
4. Upgrade Your Insoles
Even if you don't need orthotics, it's always a good idea to switch out your current inserts. Most running shoes come with thin, basic insoles that don't provide much, if any support. Some supportive options are Powerstep®, Redithotics®, or Superfeet® inserts. These provide extra cushioning and help prevent overuse injuries.
5. Shop at the Right Time of Day
Feet naturally swell throughout the day. Shopping for shoes in the afternoon or evening ensures you get a fit that accommodates your foot at its largest—reducing the risk of tightness or discomfort during runs.
6. Watch for Shoe Wear
Running shoes don’t last forever. As the cushioning and support materials break down, your risk of injury increases. Plan to replace your running shoes every 400–500 miles or when you notice visible wear, uneven tread, or decreased comfort.
7. Lace Up Properly
Proper lacing helps prevent your feet from sliding forward, which can cause bruised toenails and friction. Use the extra eyelets at the top of your shoes to create a snug heel lock. This keeps your foot secure without cutting off circulation.
Bottom Line:
Investing a little extra time to get the right running shoes can help you stay pain-free, prevent injuries, and make your miles more enjoyable. If you’re unsure about your foot type or have persistent pain, a podiatrist can help assess your gait and recommend the best options for your feet.
